@@Spencieca did you try the massage unit during your stretches. I have been doing it with mine, I stretch until I get resistance, then rub the unit in the area until it relaxes, then release and stretch some more. It takes more time and seems slower, but the results are less painful while getting improvements in ROM. My ROM is better since I was cut loose from PT also. I tend to focus on exercises that yield good results and less on those that deliver higher pain levels. Gonna reserve those for fewer reps and when i heal up more. your walking the dogs is going to do a lot more for you than you think. Bigger steps will help your knee bend more. I also spend time massaging and kneading the knee in areas I figure there's a lot of scar tissue. I also drink lots of water, somewhere I read you need lots of water to help carry away the scare tissue when it breaks down. Not sure if any of this will help you, but you never know. Going down stairs was hard for me, when I got to 110 ROM it got easier. I have a hot water exercise I do, I hang the non operative foot over the step and bend slightly at the knee on the operative. I can only do about 5-6 before it to much. but those quads take time. Sometime I so it with the cane and its less stress and i can do more.
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