Hi Folks,

I've been out of the forces for nearly 4 yrs and loving it.

As an ex PONGO i would like to ask if i could get some rehab and training advice?  Feb 09 i fractured my patela in several places, after 4 months of menduing and physio i started to walk again (starnge after 35 yrs), in Dec 09 i had all the banding wire removed, which has given me much more freedom.

Woul dit be possible to give me advice, in the form of a training programme to help rebuild my muscle wastage in the left thigh and generally strengthen the knee area.  Bless the NHS physio he has now completed his job by getting me back on my feet, however my job as a PSD operator requires alot more.

Hope you can help.

Kind regards Jay

Hi Jay,

Hope your Ok and the knee is feeling better, i must ask a few questions before i could give you some advice.

how did you do the knee and i must apologies  for my ignorance, but what is a PSD operator and what does it consisit of? i ask the question so i can prescribe exercises that will be benificial to what you do.

What facilities do you have available  to you can you use a gym do you live in the country where access to a gym facilities is limited? or do you find it hard to get there with your working routine and there fore will have to do strengthening ex at home?

Can you bend and straighten your knee the same as the other one?  or are you still limited in your range of movement you can work through?

Is there any thing you cannot do i.e. walk up stairs un-aided, stand on your injured leg an-aided, does it stop you sleeping?

one of the best things you could do, as long as it doesn't cause you any pain or discomfort is to start and cycle be it in the gym or on your bike out on the roads,

start off with short time frames and build on it and as long as your not too sore the following day it should start to help.

A lot of questions jay i know but they will help in my advice

i hope to speak to you soon

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