So it’s a mid winter Thursday and it’s exactly five months today since I was cut open. It’s a calm cold morning on the verandah of the Balmoral Beach club at 6.30am. Shivering in the pre-dawn chill. The sun a spectacular display as its shrugs off the shroud of night and ushers in the day. Colour with no backing music. The ferries plough across the heads in silhouette, windows winking. A timeless Sydney scene. Water calm and glassy but it looks frigid. The day will approach when I’ll see this for the last time. Two very short days in our lives – the day we are born and the day we die. The sun will rise over North Head regardless.
To pass the time I did my exercises concentrating on the dreaded stepping down with the good leg. One of the things I realise is I can do this stuff anywhere – all I need is a step and a bit of discipline. This is the sideways step which is easier then stepping down and back.
1) The step down is complete. Maintain most of weight on the injured leg on the upper step. Good leg on the left is only just touching the lower step. Heel, not toe, should connect with lower step first.
3) The position after recovery. The body has been raised by flexing the quadriceps muscle in the injured, right leg. Coming up must be done slowly. A common mistake is to try and push off on the uninjured, lower leg. This does not achieve anything. The idea is to flex the muscles in the bad leg, not in the good one. Both feet are kept as close together as possible, ankles brushing each other. Back should be straighter than here. All the weight is on the injured leg on the upper step.
These photos were taken on the five month anniversary after surgery. On this morning I did 5 sets of 20 repetitions on my injured leg. In the first weeks after surgery I could not do this exercise at all. Recovering patients should immediately cease doing this exercise if it causes any pain in the knee. The only point of exertion here is the quad muscle in the injured leg on the upper step. The left uninjured leg is relaxed throughout and really takes no part in the exercise.