Day 18

I had a session with the new physiotherapist today. She started with massage, focusing on stimulating drainage of the hematoma and making sure there is no adhesion of the IT band around the area that was cut.

Next she had me do the following exercises:

1. Knee press: lying on the back, with her closed hand placed between the knee and the mat; push the knee down into the hand as hard as I can, hold for a few seconds, relax, repeat. Maybe fifteen repetitions, didn't count.
2. Heel pulls: still lying on the back, pull the heel back until leg fully flexed while she is providing resistance against the pull. Again didn't count the repetitions, but at least fifteen.
3. Leg raises: same position but with a hard pillow under the knees with an ankle weight. Extend the leg, then raise to 35-40 degrees; hold a few seconds, slowly lower down and relax, then repeat. Around fifteen repetitions.
4. Repeat exercise 2.
5. Repeat exercise 3.
6. Leg abductions with an elastic band: standing next to wall bars, straight leg abductions with an elastic band, around fifteen repetitions in two series.

To finish the session off, more massage focusing again on the swelling and on keeping the IT band free and loose. She told to me do the exercises 1. (against a pillow or a bottle) and 6. (3x10 repetitions) at home at least once during the weekend.