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My left knee is still sore first thing in the morning (eight days after I fell); the right is feeling considerably better, though both look bruised. I have been icing the left knee at least once a day, the right less consistently. I suspect that fall may have strained/reinjured the part of that knee that I hurt in 1995, coming down a mountain in Scotland. *sigh*
I took a week off from the hip PT, but have been doing the stretches and exercises to the extent that was consistent with the knee. That meant a day or two of just stretching, then a day of only the exercises I do lying down. Then I went back to the ones I do standing up holding a chair. I also have one that involves repeated sideways steps and squats; the first couple of times I tried that this week, it was clearly a bad idea. This morning, it still wasn't comfortable, but it was doable.
I have PT again tomorrow, and will tell them what's going on, and likely be given more exercises (based on how previous sessions have been). I suspect we'll be scheduling at least one more session: I'm not clear whether/how much better the hip is, but I know it's not entirely healed.
I'm also staying in today, in the hope that walking around less may help the knee heal. (Also, it's rainy and I had no previous plans; I'm not giving up anything specific here.)
I'm doing what I think of as my basic shoulder/upper body exercises, but with a little care: three of them involve pulling on an elastic while standing, and I could feel a bit of strain in the left knee from bracing myself while doing the standing rowing thing, so I didn't do the other two. My long-term goal/practice is to do each of those at least twice a week, and then throw in other exercises as I have energy, especially crunches; in order to achieve that I aim for 3 sets/week, because planning/scheduling for twice a week is likelier to produce weeks when I only do them once.
All that is subject to change for circumstances: the hip PT stuff takes enough time and energy that I'm not doing as much of my other exercises. I won't be taking the exercise elastics with me to Montreal next week, only a bathrobe belt I'm using for stretching. Also, it's been months since I did what I think a lot of walking, and that's more because of the hips than the weather.
I am tracking numbers on the long-term stuff, though I'm not putting them here; I'm not writing down/tracking details of the hip stuff, but have been managing stretches every day (though usually only once, not the twice that the therapist recommended) and hip PT exercises almost every day, with occasional planned days off.
I took a week off from the hip PT, but have been doing the stretches and exercises to the extent that was consistent with the knee. That meant a day or two of just stretching, then a day of only the exercises I do lying down. Then I went back to the ones I do standing up holding a chair. I also have one that involves repeated sideways steps and squats; the first couple of times I tried that this week, it was clearly a bad idea. This morning, it still wasn't comfortable, but it was doable.
I have PT again tomorrow, and will tell them what's going on, and likely be given more exercises (based on how previous sessions have been). I suspect we'll be scheduling at least one more session: I'm not clear whether/how much better the hip is, but I know it's not entirely healed.
I'm also staying in today, in the hope that walking around less may help the knee heal. (Also, it's rainy and I had no previous plans; I'm not giving up anything specific here.)
I'm doing what I think of as my basic shoulder/upper body exercises, but with a little care: three of them involve pulling on an elastic while standing, and I could feel a bit of strain in the left knee from bracing myself while doing the standing rowing thing, so I didn't do the other two. My long-term goal/practice is to do each of those at least twice a week, and then throw in other exercises as I have energy, especially crunches; in order to achieve that I aim for 3 sets/week, because planning/scheduling for twice a week is likelier to produce weeks when I only do them once.
All that is subject to change for circumstances: the hip PT stuff takes enough time and energy that I'm not doing as much of my other exercises. I won't be taking the exercise elastics with me to Montreal next week, only a bathrobe belt I'm using for stretching. Also, it's been months since I did what I think a lot of walking, and that's more because of the hips than the weather.
I am tracking numbers on the long-term stuff, though I'm not putting them here; I'm not writing down/tracking details of the hip stuff, but have been managing stretches every day (though usually only once, not the twice that the therapist recommended) and hip PT exercises almost every day, with occasional planned days off.