Last Friday was a physiotherapy appointment day, and at this point I’m going for multiple joints. And to think I was going for hip and lower back. And somehow its becoming ankle and knee as well.

Pleased with my compass and heel raises and slow come down on one foot. I’m now doing 10reps x 3 in one session.

We have added an explosive heel raise, from flat feet to being on tip toes as fast and as strong as we can.

For the persistent lower back and longer leg issue, they are requesting Orthotics again, to see if they can give me another pair of insoles, and to perhaps find out if some shoes like sandals and trainers could be built up a little, as the heel doesn’t sit deep enough into the trainers heel cup due to the insole raising my foot so much.

For the knee issues I have (its swollen and sore inner knee under knee cap) they said I should stick to walking still,and not rest it only. Instead use the walking pad for 5 to 10mins and try to build up the strength and stamina. And for the pain use ibuprofen gel, braces and heat when I can.

Thankfully this knee massager does heat as well, its a godsend for the pain!