Hey there Mountain,

Am I correct in assuming that you have been faithfully doing the heel slides, straight leg raises etc. that you were given after surgery, or have you just been winging it on range of motion exercises?  If you have just been doing things on your own you might want to look for a set of exercises on this website or on one of the orthopedic sites to get you on the right track until you  have PT.  I am really surprised that you have gone this long without a PT appt.  I had my first about 3 days after surgery to make sure I got a good start.  It looks like you might have about 100 degrees right now which is low, so I understand your concern.  You can get a better stretch lying down and sliding your heel toward your body in slow sets of 10 and work to thirty.  Then try lying on your back and bringing your knee to your chest.  You may need to support the foot with your good leg so the stretch isn't too uncomfortable at first.  The next deeper stretch that I was given was to put my foot on the second step and do a gentle lunge forward.  It give you a lot a stretch and good control.  Hopefully you will get that knee bending further each time you work on it.  You can also get that knee moving on an exercise bike.  Set the seat high and gently pedal.  If you can't get a full rotation at first, rock it forward, then back until you can.  After you can do regular pedaling, try lowering the seat a notch for more stretch.  I find that this is great to really loosen things up.

You will also want to work on strengthening everything around the knee as well.  Your knee will feel different because it is with a little less meniscus to cushion it.  Over time you will get used to your new normal.  It looked like you knee is still somewhat swollen on the video.  The pain you are feeling is probably partly due to that and since you are three weeks out you are likely trying to get back to all your usual routine and pushing things a bit.  Take the time to elevate and ice like they told you when you have pain and don't go back to your sports until you get an ok from your surgeon.  You can find dozens of people on here who wish they had given themselves time to fully heal before pushing things and paid the price.

Good luck and good healing

Linda

Hi again,
Warmth is not going to set you back, in fact it is a great way to loosen things up before exercise.  Then ice after exerciise to prevent swelling.

Linda

OP says he has a repair (medial?) and a trim (lateral meniscus)

Hi Mountain,
I haven't been through your situation, but I wanted to share with you what has helped me when it comes to doing my exercises. I've found with my travelling knees that applying heat on them for 10 minutes before I exercise works wonders, as everything is nice and warm, with the blood flowing a bit easier. I still do a 5 minute stretching session and gentle peddling on my exercise bike before getting stuck in to all of my routine. Followed by ice for another 10-15 minutes after finishing and a good massage around my knees and thighs.
Give yourself, and your body, time to recover. Hope you start feeling more like yourself soon. 

OP doesnt mention medial meniscus only lateral.  Meniscus repair they repair with stitches.  A menisectomy involves removal of part of the meniscus leaving you with less meniscus. Repair is longer rehab . 
Many patients inadvertently use the term "repair" when actually they had a partial menisectomy (partial removal).

Hey Mountain,

There are many success stories here in the archived blogs, and although we have had problems, many of us have had successes as well.  My PKRs were absolutely boring in their ordinary recoveries. which is why I didn't write about them.  When you log on you see all the ones that are just in the beginning stages of questioning or in process of recovery, and yes there are some really hard cases that are not being treated successfully.  But the rest of us try to give encouragement and any little tips that can make things easier as someone recovers.

Your knee will never be exactly the same, but with time and strengthening it will allow you to do most everything you used to-in moderation.  It feels different because it is different-and you need to be wise in choosing your activities.  I expect that in time you will be able to play basketball and even football again on occasion, but without the cushion you have lost your knee is more vulnerable to injury and eventually to arthritis.  I would talk with your surgeon and respect the limits he gives you.  You have another 60 or 70 years to wear that knee.  Choosing to give up a football team is a hard decision, but I think you are wise in making it.

Good luck with your PT and hopefully your surgeon will give you good news on doing sports.

Linda

I feel for you Mountain. My older brother (only by 2 years) had his meniscus removed last November, after having a fall on the basketball court. He's struggled over the past few months as he's started to feel 'normal' again, and the choice he made to give it up has really messed with his head. His partner has threatened to leave him (hopefully joking!) if he goes back to it....I'm admittedly not overly convinced he's doing the right thing, but hearing and seeing the amount of grief he's going through not doing what he loves is heartbreaking. He's gone back to playing one half and sitting on the bench for the other half of the game, and is so far feeling more like himself mentally.
I think that's the bigger picture. Take your time with the recovery, and don't push it....which it sounds like you're already doing, hence the frustration. My brother only returned two weeks ago, near the end of the season, but is feeling and sounding more like the guy he really is. My hope for you is to experience the same down the track.
I've given up dancing in the fashion I was used to....but when I'm on crutches I can boogie with the best of them!!!  Might not look fantastic, but man, it feels great to do it!!!
I think the mental recovery is just as important as the physical, though it is hard to accept our limitations. When the rest of our body feels 'normal', it's really difficult to remember that we're a different 'normal' now compared to then. I'd like to think each of us is a stronger normal than other mere mortals! Helps me get through the day.
I wouldn't have thought being Vegan would slow recovery in a major way, but with no experience in that department, being only a layman, who knows. Certainly take the supplements, as I believe they do help regardless of our diets. With so much processed food out there, it always pays  to have an ace up your sleeve.
Don't give up on the sports you love, and mean so much to you. Just give it a bit of time, and work your way back into them as time, and your knee, allow.
In the meantime, keep up the great work!!