Jolly good - got it!
That's quite high for10 weeks out.
2. I'm taking 50mgs of Tramadol 3xs a day.
I also take 1000mgs of Tylenol 2xs a day because I cant take Ibuprofen due to acid reflux.
Good, I'm very pleased you're not taking ibuprofen because it can be quite dangerous, specially if you already have reflux issues.
I suggest you take the Tramadol 4 times a day (assuming you're not working) but also take 1,000mg Tylenol with each dose as Tramadol and Tylenol make perfect companions and provide excellent pain relief.
5. icing: Once a day off and on for about an hour
I'm still icing on and off for an hour in the evening
You need to ice more than that. 3-4 times a day at least.
6. elevating: Not too often as it's painful to do that
just started elevating my leg. I'd tried before to elevate but it was too painful until I read in Bone health how to multistack pillows to get the right angle to prop your leg up on. It doesn't hurt anymore. I wish I would have found that sooner.
I've often found that people are warned not to elevate because the PTs assume they will elevate with their knee bent. But they don't understand how terribly painful that is. Nor do they understand that it's okay to have a bit of a bend and more, that the leg isn't designed NOT to have a bit of a bend when we're elevating!
I'd also say that you need to ice and elevate more to get that swelling down because that's the primary cause of your stiffness. That and your pain which also requires better management.
7. I go to the store, cook, clean etc.
I do pretty much everything as far as choirs go and I haven't been on a walker or cane for over a month now.
I think that sounds like too much for 10 weeks out. You need to cut back a bit!
Heel slide 2x a day for about 3 xs each
Twice a day for 15 to 20 minutes on recumbent bike
Heel slides are and easy exercise to do badly and that is badly! Read this
Heel slides and how to do them properly (hope this link works)
As for the recumbent bike, your PT "released me and said to keep riding the recumbent bike for 20 mins 2xs a day, then down the road I can add a little resistance to it" which is fine except I'd cut that to once a day and none at all at the weekends. And don't add resistance until at least 14 weeks out.
Have been done with pt for two weeks. She said I was at 117 ROM and the other measurement needed 5 degrees
Jolly good!
However, minor point but ROM (range of motion) applies to both flexion AND extension, not just flexion! Plus -5 is almost nothing and will improve over the next few weeks with just walking and ordinary daily activities. There's no need to fret about that.
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