Some of the best helpers have been super long static stretches: I contort myself on the couch, grab a book, and keep that knee bent at least 10 minutes. I slowly uncurl, and then switch to extension. I do this everyday for 20-60 minutes.
I might as well be Lance Armstrong for how much time I spend on the bike. Every day, without fail, at least 20 minutes. I've also incorporated the treadmill and elliptical back in as well. I do light strengthening exercises, and various stretches.
I got a deep tissue massage. While it hurt like hell, it was worth it. I woke up the following morning and everything hurt BUT my knee. I'm also giving heat when I I wake up a try and I'm still icing as needed.
I have a LONG way to go still, and until I can hit 135 degrees of flexion and 0 degrees extension actively- I'm not good enough. Dry needling has resumed and I have more deep tissue massages scheduled! I stretch 3+ times a day, and I'm still taking Valium at night to help the muscles relax. My knee joint doesn't hurt. It's the lateral hamstring tendon that's unhappy as well as surrounding muscles. Putting pressure or direct weight on my knee is tender, but daily scar tissue massage done by yours truly has significantly helped. I'm cleared to try jogging so I think that I might attempt that next week!
Doing the child's pose stretch hurts but it's easy to gauge progress and allows you to use your arms to push back. Breathe! Go slow and allow gravity to help.
A yoga rope, foam roller, and my cousin to help push me into a deeper stretch have definitely been a huge help towards recovery!
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