Okay
2. Percocet- OxyContin 5/325
Well it would help if you'd answered the question fully - what it actually asked was "
how much are you taking (in mg please) and how often?" I really do need to know that otherwise everything else doesn't make sense.
3. Moderate- finally! Up to yesterday it was huge
Good!
4. Flexion- 90, don’t remember extension
Not bad! You can estimate extension yourself quite easily
1. put your leg on a bench, seat, bed, floor or anything similar but preferably something fairly firm.
2. with not too much pressure, press the back of your knee down - use your leg muscles, not your hand!
3. slide your hand, palm down, under the back of your knee
a) if you can get your entire hand under easily, it's probably about -10 degrees
b) if you can get just your fingers under, it's about -5
c) if you can get your fingers under but it's a push, it's 0
d) if you can't get your fingers under at all, it's +5 or more
Here's a graphic to explain the degrees involved
5. Yes, icing. Much more than I was. Doc suggested 30 minutes with 2 hours off. Other times I just have iced as much as I’ve wanted usually 20 minutes
You accomplish little or nothing in 30 minutes. Ice for at least 40-60mins and more than 4 times a day.
6. Elevation always when icing.
Same as above, with icing.
7. Activity level- up and walking around with walker maybe 5 minutes
Do you mean you're UP ever 5 minutes or that you walk for 5 mins?
Exercises on my own
x 3 a day -
once a day is plenty and none at all at the weekends!
1.
Ankle pumps- 10 times -
if you're up so often then you don't need to do these. They are only for anticlot purposes when you are not mobile
2. Quad sets hold 5 secs
x10 -
okay but do 5, not 10
4.
Straight leg raise with sheet x10 times -
tip: once you can do these, you don't need to do them any more, meaning never again!
5
short arc quad- with assistance (towel at bend) x10 -
same as #4. Never again!
6.
Hip/knee abduction x10 -
these aren't really intended for knees, more for hips. So stop them!
8.
Standing dynamic weight shift lateral x10 -
same with this
9.
toe up x10 -
these are also quite hard on the knee and likely to cause pain
10. Knee lift behind walker
x10 -
well okay but 5 would be plenty.
3.
heel slide x10 use sheet as well -
heel slides are a very easy exercise to do badly and 30 times a day is badly! Read this Heel slides and how to do them properly. This is in your recovery articles!
7. Chair knee flexion x10 -
you only need one flexion exercise so stop this one!
same done with PT -
I'd not do PT. You really don't need it.
Have you ever counted up how many reps you are doing per day? I make it 270. That's an insane amount of exercising to do. I bet even professional athletes don't do that much unless they are building up to a meeting!
It's not the exercising that gets you your ROM, it's time. Time to recover, time for swelling and pain to settle and time to heal. One thing that seems to be missing from all the PT's protocols is that all your ROM is there right from the start, just waiting for all that to happen so it can show itself. In the general run of things, it doesn't need to be fought for, worked hard for or worried about. It will happen. Exercise as in strength training is counter-productive and in the early weeks does more harm than good. Normal activity is the key to success.
So I recommend you cut down as I have suggested and rest a LOT more!