Phased return to work

[Josephine]

For return to work at 10-12 weeks as patient feels able, the following schedules are suggested

week 1: Tues, Thurs 5hrs
week 2: Mon, Wed, Fri 5hrs
week 3: Tues, Thurs 8-9hrs
week 4: Mon, Wed, Fri 8-9hrs
week 5: normal duties​

The thing to remember really is that so often when people think of going back to work they just think of the work.

They forget

having to get up earlier in the morning
getting washed/showered, putting on the 'face',
getting dressed
getting a fast breakfast and eating it in about 5 mins instead of casually
getting out the car
driving to work
walking from car to office
actually being up and about and unable to take intermittent proper rests during the day
walking from office back to car
driving home
putting car away
making an evening meal
probably feeding pets and/or others
washing up and then finding it's almost time for bed!​

All of that is pretty much equivalent to a day's work on it's own but then you've got to do the day's work as well!

HIPS

for a full time office/teacher/light worker as shown
for a part time office/light worker could possibly manage this over 2-3 weeks

depending upon hours normally worked​

for a manual/heavy worker longer, 8 weeks perhaps​

KNEES

for a full time office/teacher/light worker as shown
for a part time office/light worker could possibly manage this over 3-4 weeks depending upon hours normally worked
for a manual/heavy worker longer, 12 weeks perhaps
Bilateral knees, minimum of 12 weeks for all.​

In preparation for your return, whatever your job, you might find it helpful to stock yourself with some coach's instant ice packs. You just crush the capsule inside the pack and a chemical reaction makes the pack go nice and cold - and it lasts for a couple of hours! No mess, you can keep them in your handbag or pocket. Very convenient and invaluable for a sneaky 5 minute ice during work! And they're fairly cheap.

Also remember that there is no such thing as "just" a desk job, like it's simpler/easier than a manual job. Well, physically it might be but it has it's own set of problems the principle one of which is called "the movie sign".

Read this for more information Knee pain after sitting for a while