I'm still getting over my knee reconstruction 6 weeks ago, but I've been back riding now for about 2 weeks. My regime is the following:
- 3 Ibupfrofin tablets each day. One roughly every 8 hours. These not only beat pain, but they are also anti-inflammatory, which will help swelling.
- Massage with Tiger Balm red each evening. This is applying heat.
- After the massage, apply ice. Actually I have a special cryo-cuff thing that I wear.
- Gym maybe twice per week on the stationay bike and step machine.
- I'm also having physio twice per week.
I'm finding that riding, with knee bent sharply, is getting much easier. I think holding the leg bent in a painful position for an extended period of time is a very good thing as it increases the knee's range. But this has to be followed up with ice to reduce swelling.
My tuppence worth.