Day 12 - Day 17
On day 12, I woke up around 8:30 am and had my morning distraction done at 9:00. Did my first set of stretching exercises and then had my breakfast.
Diet: I was trying to sort out my diet plan for the next few weeks as I was not planning to have any protein supplements for the next few weeks. Obviously, I'll surely have protein-rich food. For this week, I was having a light breakfast including fruits, slices of bread (fibre) & cup of coffee with full milk (Calcium), lunch was a bit heavy mostly Indian, with things like varieties of vegetables, beans yoghurts, lentils, paneer & rice. Dinner: Mostly salads. I follow a vegetarian diet so I had to balance out what I eat. This is to make sure I get enough vitamins, minerals and protein. I was having mixed nuts and seeds (roasted) in between as well as a glass of milk at night.
Excercise: following the same exercise as I was doing at the hospital, Quadriceps strengthening, Knee ROM (0-90) exercises, Hip abduction & extension, stretching of hip flexors, ankle & toe ROM exercises, active SLR, prone lying and upper limb strengthening exercises. I aimed to do four sets of all these exercises on daily basis. I think doing 6-8 sets a day will give you muscle soreness and doing just one set won't help you in the recovery. I did already ask my physio and she said to try doing 3-4 sets a day at regular intervals.
ERC & Distraction: Same rate as advised except missed once (less 0.3mm). Using ERC is easy but I can not locate the actual mark to place this ERC on my own. It's ERC 2 and not the latest ERC. It has a big middle bit that won't allow you to bend and look for the marking, Anyways, this does the job. Should provide ERC 3 tho.
Work: I work for the health sector, working from home doesn't apply to me. 'so yeah It's more like a vacation. I still try to go online and catch up with my colleagues and do backend work.
Pain: I would say the pain level is not as expected. I was actually expecting moderate pain as seen and read. Some of the diaries here did mention the level of pain and sleepless nights. I do get pain here and there, mostly muscle pain and headaches but it is manageable. I only take pain medicines as required, including paracetamol and Nimesulide. Also, Aspirin if you can consider Asprin as a pain killer.
I did/do not take any opioids (no oxy, no tramadol) except pain injections containing opioids while I was at the hospital.
I had my first follow up appointment with Dr Parihar on Friday 6th May.