Wow, a lot of knee-rehab veterans on this forum! FWIW, here are a couple of things that helped me after I shattered my knee while skiing (when the experts said I was ready):Jen wrote:Do you have any insider tips?
The PT facility had a warm pool, waist deep, for walking in. With the bouyancy of the warm water, the other participants and I were able to throw down our crutches and walk, backwards and forwards, through the added resistance of the water, strengthening the muscles, speeding recovery. No pain, felt great. The sessions also included some core and upper body water exercises in the water, to help the whole body recover. I felt that the warm pool delivered the most bang for the buck. I probably could have done it on my own after the first session, and saved some $$.
Toward the end of PT, I felt that all of the usual exercises - bike, elliptical, quad machine - while great for walking on level pavement, were not readying my muscles for walking on an uneven trail. The solution: They had a contraption that looked like a partially deflated volleyball with a flat platform on top. Balancing on that platform helped bring back my ability to hike.
Best wishes for a speedy recovery.