Day 5: Hip Bone's Connected to the Leg Bone

Today I started to drill my physio. I wanted to know what would be my chances of getting hurt if I did not operate. He was saying how my left knee will be vulnerable from now on. It is imperative my leg stay at it's maximum strength. But I told him, with my right knee after the surgery and 2 stints of rehab and months of a trainer I stopped working as hard on my right leg and its fine. The physio then said with the articular cartilage damage I have it will always be vulnerable. He wasn't even worried about the meniscus tear so I started thinking, "wait can my knee injury be fixed by surgery or is that it I have to live with this and be careful?" You can be sure that I'll be asking more questions and contacting my ortho doc to find out. Now I'm really curious. That's just me, whenever I got sick or injured I had to do my research and have a clue. I like to know enough to be dangerous. ;) Ok so back to the workout. Physio wanted more to be added, really push again. Make Sure I left tired. So hammies are sore. I took off tape right away after icing so I can force my knee to work on it's own. Knee was clicking a bit. A little stiff when sitting for a while. Legs feel tired in general. Oh, who am I kidding I've been exhausted all day and my knee is a bit swollen. I just pray it calms down tomorrow with some rest and that I didn't over do it. Tomorrow Costa Rica plays so maybe watching the game will get my healing juices flowing. At least stairs are getting easier so I'm getting close to my current mini-gol. Back to gol with less cartilage, some exposed bone, eh I might be playing in a less competitive league, but I will hear "Gooooool!" again.

Today's Routine:

• 7 minute warm up on spin bike
• 7 30 second sprint then 30 second rest on spin bike
• Bridges - on my back, legs a bit bent with weight on my heels, 15 second hold bridge, 15 small pumps, 15 second hold. 5 of these. Had to do them over because I did them wrong the first time. No wonder my hamstrings feel tired.
• Knee cap got taped
• 20 x 3 quad set - felt strong
• 15 x 3 quad set with leg raise. For once my quad kept flexed during leg raises
• 10 count x 40 pump x 10 x 30 x 20 x 10 did this 3 times sitting on the edge of the table
• NEW - side leg raises, on my right side the aide had me lift my straight left leg up while he pushed down. The did some raises with the aide providing the resistance. Lot of work on my hip joint, which I don't think was the point. Then I bent my knee and in this position and the same thing. This felt like my hip was going to pop out and my hamstring was engaging. The point of this was to get my glute going. Ya, not so much. Maybe next time I'll have better form.
• Shuttle work - quad was pretty tired but did isometric exercises holding my bent knee at different positions which was burning up my quad. Went through 3 sets of this
• 20 x 3 calf raises - tough since my leg was getting really tired.
• squats x 3 sets - squatting and holding at different depths of the squat. I had to hold at lower positions. I thought my legs were going to just buckle. Some how I got through it.
• Ice to go