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I learned the hard way about pool water walking. I was in it only less than 10 minutes and because of the pain and swelling afterwards, I didn't go back in for another month. Be very gentle with your first time in and see how your knee reacts.I may look at adding that 30min time on after the track next week once my pt says it’s a good idea.
Then I had massage and that was weird. She did some light work on my calf and then moved to quads and that’s where it was odd. Every time she did one of the long strokes moving up the thigh muscle I got the sharpest little rip/shock feeling in the top few inches of my scar.
I bet you these two things are related. This was something different for your knee and it reacted to it. If you have the massage again, make it a lot less time and area. Your knee did not like it.So today’s walk at the track did not go well. The knee felt “off” when I woke up but I promised myself I would try within my limits still.