Week 14 Sorry, I posted my 12/13 and then somehow deleted it Ok so I'm 3 1/2 months since the surgery and the difference in the last 3 weeks has been huge. I am now off all medication completely and haven't even needed an ibuprofen for 2 and a bit weeks. The difference has mainly been down to I believe my routine of exercises, swimming, stretching and jogging. The jogging is my major worry as I fear the hours on the road may re-injure me but for some reason I'm just getting further every time I go out. Weeks 12-13 were 4 miles every morning after my stretching and heart rate wise I was through the roof and tired. However the jogging in the last week has stepped up without me even realising and thursday I ran approx 400-500m and it was amazing. My jogging usually is fairly fast put since I started again its slow, and I mean like just over a fast walk. Pain wise only downhill effects me and I pretty much walk all downhills as the pain it brings on is in the ankle at about 2-3/10. Its not up there with the 'fear' pain I had in the early weeks (week 2-8) but it puts me off doing it for now. Pain: To clarify if I haven't made myself fully clear before, I get the buttock tight/bruised sensation still when I walk but the more I walk above 8 miles it drops off (weird). I take no meds and after jogging, swmming etc I haven't used ice in week 12-13 BUT this week after a hectic day involving a lot of sitting I used ice for 1 hour. I think it just settles my nerves a bit. Laid flat I have zero pain, sleeping well where to start AMAZING, I get so annoyed at times I didn't have surgery sooner after the pain pre-op BUT I'm glad I exhausted all other options before the Op as I have no 'what if I had held off' feelings. Sitting: My major niggle. I work from home so can stand up when ever I wish. I found in week 4-10 sitting slouched brought on minimal pain but I know that posture isn't good so after 10-15mins would stand up. At present I max out at 40mins before its uncomfortable, it is pain+worry that gets me up out of my chair. I know in my physio some people from week 6 were doing an hour and some 5-10mins so it is a suck it and see. Like me I imagine everyone gets infuriated with sitting as its something we do to drive, bus, cinema, work. So what I would say is listern to your body over what a physio says. If at week 6 someone had said sit 40mins to me I would of been at 5-8/10. Also my sitting is 40mins stand, walk around and after 3-5mins resume sitting. I find I drink A LOT more tea now It just breaks the sitting up and you don't feel like your doing it for the injury but more 'a break'. Mobility: Hamstrings and calfs people!!! I couldn't believe how much muscle wastage has occured in my left leg over my right. The result is I spend a lot of my evening stretching then doing insane amounts of one leg squats and calf raises. It is soooo boring but its all a means to an end and I fully feel now im 60% back to normal. I find bending is now done as it should be, at the knees and now hip but this hasn't effected what I can lift too much. At the gym I pickup 2 x 20kg dumbells do do bicep training and lunges. I don't do heavy weights at present (previous squats 180kg normal weight) but give it time and I fully intend to work my way up. Core: We aren't allowed to do situps. The physio just has us doing crunches. I wish I'd had this physio 20yrs ago because I seriously have a six pack for the 1st time ever!!! Also dorsal flexions to stabalise the back. Now these still make the lower spine feel bruised but I'm told its fine to do. One thing on your core. I initially laid face down weeks 0-9 because I thought thats the position i was in for surgery and it would help the healing, and maybe it did but now when I lay on my stomach and stand up Im very stiff? Yet laid on my back I have no problems or stiffness. Im presuming its just part of the healing. Life in general: Very good, but cautious. I don't wish to ever ever have this return as it did pre-op. It destroyed my life. I do go out, have meals, go drinking etc but I always take a bit of care that i don't sit too long by setting my stopwatch on count back when I sit. Once the alarm goes if I've had a few beers it just reminds me I'm not 100% fit. I will probably do this for a long while yet. Kit I still use: A lumbar support after my working hours when I tend to 'lounge around' and I know i take up bad posture positions. It just keeps me in line. I would invert £10 in one. Mine has magnets and 4 thing rods and works a treat. Ice as I've said I used it twice daily pre-op and occassionally now. Any questions from anyone I will try to get back to you and I wish those that have exhausted their options and been told its surgery all the best.