This week is week 10 post-op. Things have been progressing albeit slowly. However, my PT wasn't too satisfied with my ROM when she checked last week. A few weeks ago, I was having a bit of trouble with my extension as I worked on my flexion. Couldn't straighten my leg without having to do hamstring stretches. I had to do it many times a day just to get the leg straight. Because of that, I decreased my effort on flexion and concentrated more on extension. So, maybe that is why my flexion is not satisfactory at this point. But now, my extension feels better. The hamstring is still very tight, but I'm able to straighten my leg with lesser effort. So now, I'm back at working at my flexion harder.

My PT has given me so many exercises to do each physio session that I need about 3 hours to complete them.

These are what I did today:

1. Recumbent bike - 10min
2. Calves stretch - 3 sets of 20s on each calf
3. Hamstrings stretch - 3 sets of 20s on each hamstring
4. Quads stretch - 3 sets of 20s on each quad
5. ITB stretch - 3 sets of 20s on the right leg only
6. Cross Trainer or Treadmill - 10min
7. Hamstring Curls - 15lbs, 3 sets of 10
8. Leg Press - 100lbs, 3 sets of 10
9. Inner-range quad - 12lbs, 3 sets of 20
10. Rotary Hip extension - 62.5lbs, 3 sets of 10
11. Rotary Hip abductor - 62.5lbs, 3 sets of 10
12. 1-legged squats against gym-ball at hip - 3 sets of 15
13. Wall-sit - 3 sets
14. Wobble Board - 2 sets of 1min
15. BOSU - 3 sets of 1min
16. Sliding Board - 3 sets of 1min
17. Squats - 1kg, 3 sets of 15
18. Lunges - 3kg, 4 laps
19. Agility drills - hurdles, cones and ladder

I do these twice a week for my physio session. On top of that, I try to cycle on my exercise bike and some exercises I can do without weight machines at home on other days.

Still, my operated leg is far from being as strong as my good leg. It's getting harder to explain to people who ask, "So now after surgery, your leg ok already, ah?"

This is only my 10th week. Michael Owen hasn't even come back for a competitive match and he blew his ACL during World Cup which is June last year. So I'm nowhere near ok at this point.