1. my pain ranges from 0-3 most of the time. except when I’m over tired trying to sleep or when that back of knee gets to me then it can to about a 5-6.
5-6 is not good for 10 weeks out.
2. I generally don’t take anything in the am. I have a prescription of Naproxen 500mg taken at bed time. Unless like two days ago at work I had to take another dose. I do supplement with two extra strength Tylenol if it is bad especially at night.
Not good. If you are experience pain levels of 5-6 then you need meds on a regular basis. I would suggest that in addition to the Naproxen, you take Tylenol 1,000mg 4 times a day at 6hrly intervals.
3. I’m moderate. Right in the middle
Okay. And you factored this in to your overall pain score, yes?
4. my ROM is 115 before stretching, 122 after stretching. My extension is 0
Don't want to hear stretching. ROM should only be measured with you doing it on your own with no pressure or stretching. Having delivered my little speech, 115/0 is excellent!
5. I only ice if I’m having more pain I have an ice machine maybe 2-4 times a week.
I would suggest you ice more often, at least every day for about an hour. After all, you just got through earlier telling me you had a pain score of 5-6.
6. I elevate while I ice and still at night my leg is up on a pillow. Not as much as I probably should I bet.
Well if you're only icing 2-4 times a week, then no, you're not elevating enough. Did you say you had moderate swelling? Don't ignore that. Swelling = pain, remember?
7. My activity level I do shop and cook some I light clean. I’m back at work so while I’m at a desk and try to get up every hour. But I’ve been on my feet mostly directing employees for the last few days as we are busy. Yes I over did it and I realized that I can’t stand for an 8 hour day! I’m trying for shorter days but it’s a flower shop and busy this time of year.
10 weeks is early to be back at work. And flower shops are not an easy place to work it right now!
done once a day - sometimes I do part in am, part in pm except PT days.
I do my home exercises once a day
Heel slides x10 hold bent position for count of 10
ankle on rolled towel knee hanging for 15-20 minutes
knee lifts x3 sets of x10 sitting
chair slides x10 with 5 sec hold.
towel around my thigh, lift it and let my bent knee hang until I feel slight pain x3.
Listen to me robo - you have excessive pain scores, moderate swelling, you're taking inadequate pain meds and not icing or elevating enough! BUT your ROM is superb - so you don't need all these exercises! If you stop them all, completely, you might have half a chance of getting the pain levels down and the swelling reduced. Then you won't NEED pain meds, or icing or elevating!
PT twice a week
trying lazer therapy
ride bike for 5 minute warm up
massage then lifts leg and does gentle stretches then uses rolling stick on quads.
hamstring stretch 30 second x3
up on toes, calf stretch 2 sets x10
sitting knee lifts with 4lb weight 3 sets x10
standing knee lifts to back with 4lb 3 sets x10
step up 2 sets x10
side steps with band 2 15 ft passes
knee stretches on chair hold 30 seconds one x10
wall squats with ball 2 sets x10
single leg balancing on foam x5 for 15 seconds
knee hip external 3 set x10
3 sets of 10 on quad machine. I think that’s what it is (Lay down push with feet on board)
And for all the same reasons, should stop going to PT as well. You don't need it. If you stopped all this, again, the pain and swelling would reduce and even go away completely.
If you are concerned about refusing to do therapy, you need to read this
Saying no to therapy - am I allowed to?
United States
I too have started back at work, this week will be my first full week with 3 eleven hour shifts and a half day on Thursday . I struggled with insomnia from week 2-6 but have been sleeping fairly well since. Although if I think about it...not as soundly as before I went back to work. I have been taking Advil PM to help sleep and I get a few solid hours. Melatonin gives me weird dreams!
Hi 
