Monday it was gym before work with the exercises, that my physiotherapist has given me, included. Glad that I can do the lunges and the knee did not protest.

Tuesday it was gym before work with the exercises that my physiotherapist has given me, included. Also glad that I could do the squats without any complaints from my right knee. In the afternoon it was time to meet the physiotherapist for the second time. I went through with him what I have been up to and how my knee has felt. He was glad that I could run the trail run Saturday and the distance 🙂

I also told me that I got a sore knee after the second run the week before but after swimming the soreness was gone, he thought that it was good circulation and movement for my knee during swimming so I will definately keep up with the swimming twice a week

I will continue with the trail run around Frostavallen and then start running on St Hans Hills where there is more grass. He asked me if the first exercises have been tough or easy and I said easy.

I got two new ones that I did in the evening and they were tougher, it is gliding lunges to the back and then gliding bridges on one leg.

The exercises that I have to do every day are now:

1. Squats from a chair

2. Gliding bridge with both legs

3. Gliding bridge with one leg where the goal is to get rid of 2 and only do 3. That is a challenge right now

4. Lunges backwards

Wednesday I swam before work and had massage in the afternoon. I had stiff calves and front legs, probably due to the new exercises that I am doing every day.

Thursday I took a vacation day and drove up to one of my favorite trail run places Frostavallen and ran my rehab 10K green marker trail run. That morning it was raining and it was gooey. I tried to have a faster pace but was cautious when I ran where it was goo and wet branches and stones, those can be slippery. Walked once again on the dirt roads which is not good for my overworked meniscus but ran on the rest of the route. Knee was happy.

Friday morning I got trainer tire on my triathlon bike and put it on the trainer. Monday the biking will be inside so I can bike longer since it is now colder and get dark sooner in the evening.

Friday evening my consulting company brought us to a winery to meet IRL for the first time in a long time. Saturday after the spa time we had a 5.4 challenging hike in the forest, glad that I am used to run routes that are marked. My knee got a bit upset but it is definately as bad as it was in the beginning when I had a very hard time walking down stairs