As I said, I have started my rehabilitation exercises. I don´t have to say they are boring. But, I am starting to see improvements !
The exercises that I am doing now are mainly for knee and hip. I am doing : hip hikes, straight leg raises, knee cap glides, side – lying leg lift, bridging, short arc quad sets. Not necessarily in this order. I am doing it for about 10 days. I have a bigger list and I will add and remove exercises as I go.
Before I started I analysed my feet, knees, legs in general. And I have noticed that my left foot has a tendency of pointing left. To be more accurate that means that my feet were not parallel. While right foot points forward, the left one goes a bit N-N-V. If N it is in front. As much as I tried to control it, when relaxed it will just change position. After couple of days of exercising I noticed that the change is not so obvious and it decreases. So that makes me think that my VMO (Vastus Medialis Oblique) muscle is getting stronger and the knee goes to it´s normal natural position. I am still taking things easy and even though I was able to see an improvement so fast in the process I am aware that I have a long way to go.
Another improvement, major one I would say, is that I am pain-free for about 1 month and that is also a good feeling. Since 27th of December till late February I had experienced non stop pain. Not having to deal with that helps a lot.
So the word is patience. And than some more. Looking forward to the day that I will be able to run. By the way that my knee is behaving I think in late May I can try some short distance jogging !