Day 23: Long day at work and went to the gym at night doing:
4 x 10 mins sci-fit and 4 x 6 mins crosstrainer level 15
My new core programme which the physio gave me this morning which is the same exercises but slowed down and holding a medicine ball squeezed between my knees to switch on VMO and adductors which physio thinks are the real weak spot. I also do unloaded basic leg programme incl. hamstring curls with red rubber band and step overs and squats (which are really strong now)
2 x foam roller and stretches at the end (I can pull the heel in much better now
Day 24: Got my knee knocked on sideways by a heavy suitcase in the station and some dickhead stepped on my foot at the ticket barriers which made me twist my knee a bit - I do not think anything bad happened but these are the risks of busy stations I guess....
Went to the gym later and did
4 x 16 mins cycling at level 15 with short intervals at 20 and 6 mins sci-fit. That was good and I only did basic leg stuff - 2 x 25 hamstring curls with the rubber band followed by some bridges with the ball and tried some squats with the ball - really works the adductors in this way!
I also did 3 x foam roller which is infinitely better now and when I did my stretches I could get the heel in much closer than ever