Microfracture & MPFL repair Recovery/ Newbie

10 miles on stationary bike, resistance 2-3, 30 minutes

9 miles on stationary bike, resistance 2-4

Basic PT home routine (Haven't done this in quite a while)

Need to improve on one-legged modified squat (should help with descending stairs- still have a funky hop-like hobble)

10 Hip Lifts x2 (Y-ouch! Difficult)

10 Push-ups x2

Crunches (~100)

Tried Pull-ups: Able to hold myself up for a second (First time I have attempted this since tearing the labrum in my right shoulder in 12/2008).

First Gym workout w/ Jason:

10 Lunges x 4

5 Squeezing balance ball x4

10 Squats x4

Tried lunges on dome- too much pain/unstable

----------------------------------------------------------------------

Lat pull downs: 10@50x1, 6@50x2

Bicycle Crunches = 100

To check in with Jason tomorrow to see how I'm feeling... It's a start! Can't wait to run!

Feeling good today!!!! But, OUCH!... those stairs are beating me up.

3.8 miles on stationary bike (hoping to ease some of the pain on the stairs)

Stairs are still very painful.

On my own for this one

Modified Lunges x3... quite painful (no bosu)

Squats (no weight) x4

40 Calf Raises x2

Balancing on bosu

------------------------------------------------------

15 tricep dips x3

Biceps- 21's x2

Feeling frustrated with the amount of pain for doing so little...

Went for a walk in the woods with Rich and Tal. Maybe 3 miles, but the steepest climb thus far. Used walking stick (very helpful). Took it slow going up. Had to go off trail a few times on the way down to avoid steep pitches. Noticed my right hip wasn't bothering me much- yeah!

Met with Jason in the gym. Tried doing one lunge with bosu (right leg forward)-- VERY painful (pain=9). 

10 squats (both feet on bosu's) x1

Combination: x3

10 squats on bosu's

10 Lunges (using two bosu's)- pain=5 (doable)

6 Dead Lifts (40 lbs) x3

--------------------------------------------------------------------------------

Feeling frustrated. I don't think most people understand my injury or the sometimes very intense pain. Not sure if I should be working through all of it or letting myself stop when I'm at a 9 for pain. My Dr. had said to never do lunges, squats, or kneeling. I don't think it is a realistic expectation- but I'm not sure how much to push it.

Is there anyone out there with advice on lunges, squatting, and kneeling after microfracture surgery?