It’s now been 13 days since the Psoas injection so I think it’s time to start some physio at home. But what to do for the best?

Over the weekend I did some Sit to Stand 10 reps X 2, Wall plank 30 second hold X 2, Sitting down lateral arm raises 20 reps X 2, Wall push ups 10 reps X 2 and Wall deadbugs 10 reps X 2. These felt ok, the deadbugs being the worse, and it did flare up a bit. However the knee did come up smoother and higher than it has done.

I thought as it’s Monday, fresh week and almost 2 weeks since the injection. I would add in some hip bridges, and clam exercises.

It does flare up doing the movements, still deadbug and now clam are the weakest. But hot water bottles does make it feel better along with rest.

Pain is localised over front of thigh at the top, and then just above the knee too.