Its been 3 weeks since the knee steroid injection and this week, we’ve stayed indoors mostly due to Mr Moon being super poorly.

However this has given me plenty of time to go on the walking pad (treadmill at home) and get lots of physio done, so thats a silver lining, ankle is feeling stronger too. Knee has a couple of twinges but overall its feeling really good.

What isn’t as nice is my menstrual cycle, suddenly making an appearance after 10months, no doubt due to the steroid injection. I had not missed these at all. And I’ve been so emotional, had a few tearful days (but this was over a loved ones heavenly birthday date so could be that only, or steroid made me worse) 

So what exercises am I doing? Simple basic ones for now, so I can build upon that foundation.

Quad Sets, Push knees down into a pillow and hold for 5 seconds x 5reps both sides x 3 times

Straight Leg Raise lift leg and hold for 5 seconds x 5 reps both sides x 3 times

Bridging Hip Bridges lift and hold for 5 seconds and slowly return x 5 reps x 3 times

Prone Knee Bend and Lift an old favourite (jk) of mine, again Lift and hold 5 seconds x 5 reps both sides x 3 times

Knee Extension on Chair now I used to use a resistance band, but going back to basics. So u weighted, Lift and hold 5 seconds x 5 reps both sides x 3 times

Heel Raises I’ve been doing these as part of ankle physio, but these one are almost a power thrust to tip toes x 5 reps x 3 times

Double Knee to Chest stretch to ease the tensions out, hold for 30 seconds x 3 times