The Beginning – From the Break to the First Days After Surgery

This is where it all started. The first photo shows the break itself, before surgery — the moment everything changed. The second photo is just a few days after the operation, and I’m already beginning to treat myself with the Theragun.

I remember how swollen, fragile, and foreign my leg felt. But even then, I knew the sooner I started working with my body — gently, carefully, and consistently — the faster I’d begin to heal.

Using the Theragun this early wasn’t about force; it was about stimulating circulation, keeping tissue alive, and reminding my nervous system that it was safe to move again.

This was the true start of recovery — not when I could walk, squat, or train again, but when I chose to take an active role in healing.

Every bit of progress that came later started here.

Surgery: November 12th. Picture: November 18th. 75° on the CPM.

I’m sharing this not to show off, but to remind you what’s possible when you stay consistent and intentional with your recovery. Progress doesn’t come from waiting — it comes from showing up every single day, even when it’s uncomfortable.

Your body wants to heal. You just have to give it the right stimulus, the right effort, and the right mindset.

If you stay consistent, you’ll be amazed at how quickly things start to change.
Don’t rush the process — but don’t slow it down either.

Keep working, stay patient, and keep moving forward.

December 5th – Still Non-Weight-Bearing, Still Moving

Surgery was November 12th. This photo is from December 5th — not even four weeks later — and I was already back at the CrossFit studio, working on the ski erg.

Before anyone panics, yes — I was still completely non-weight-bearing on my surgical leg. My brace leg was off the ground, and all the weight was supported by my good leg. But I was still moving, still training, still stimulating my body to heal.

Movement doesn’t have to mean squats, lunges, or jumping — it means keeping the circulation, coordination, and confidence alive while your body rebuilds.

This phase of recovery isn’t about perfection — it’s about staying in motion. The more you move, the more your body remembers what it’s capable of.

Keep adapting. Keep showing up.
You don’t stop moving just because you’re not walking — you move so you can walk again.

December 8th – Bending the Surgical Knee with the Theragun

Just a few weeks post-surgery, and this picture (from December 8th) shows me standing on my good leg while carefully bending my surgical leg using a Theragun for assistance.

At this stage, I was still technically non–weight-bearing, but that didn’t mean doing nothing. Using the massage gun while moving helped me release tension, reduce scar tissue, and reintroduce motion into the joint in a controlled, pain-free way.

The Theragun acted as both a pain-management tool and a circulation booster, allowing me to move deeper into knee flexion without the knee locking up or tightening.

This is an important reminder: recovery isn’t about waiting until you’re cleared to walk — it’s about finding safe ways to keep your body active and your knee engaged.

Even when you’re limited, there’s always something you can do to move forward. Small, smart movements like this are what build big results later.

December 10th – Foam Rolling the Tibialis Anterior for Early Mobility

This photo is from December 10th — less than a month after surgery — and I’m already on the floor foam rolling my tibialis anterior (the muscle along the front of your shin).

This position forced me to bend my knee in a new way and engage my whole body for balance and control. Getting the leg onto the foam roller at this stage wasn’t easy — but it was one of the most effective ways to start regaining early range of motion and releasing tension that naturally builds up after surgery.

By addressing the tibialis anterior early on, I was able to reduce swelling, improve circulation, and begin retraining my leg to move again.

This is what recovery looks like — not waiting for permission to move, but finding safe, intelligent ways to keep progress going every single day. The sooner you reintroduce gentle movement, the faster your body remembers how to heal.

December 11th – First Full Bodyweight Steps

This photo (taken from a video) captures a massive milestone — my first slow, light, full bodyweight steps since surgery.

It was December 11th, just under four weeks after my operation on November 12th. Technically, I wasn’t yet cleared for full weight-bearing, but I had a doctor’s visit scheduled for the very next day — and when I went, I was officially cleared 100%. So taking those first few steps a day early felt right.

I moved slowly, deliberately, and fully focused — no rushing, no forcing. Just testing what my body could handle.

This was one of those unforgettable rehab moments — the first time you realize you’re not broken anymore.
Each step felt cautious, but powerful — a signal that strength, balance, and independence were returning.

Sometimes recovery isn’t about waiting for permission — it’s about listening to your body, trusting your preparation, and taking that first step when you’re ready.

December 11th – Four Weeks Post-Surgery: Sitting Cross-Legged Again

These photos were taken on December 11th — just four weeks after surgery — and I’m already sitting cross-legged on the floor. That’s right, not even a full month out, and my knee has enough range of motion to comfortably hold this position.

I’m sharing this to remind you: you have to move.
Movement is what teaches your body how to heal. Every day you delay, your body builds more stiffness, more scar tissue, and more restriction. The sooner you start moving (safely, within your limits), the faster your body adapts, and the quicker you’ll regain strength, flexibility, and confidence.

Don’t wait for perfect conditions — they don’t exist.
Even small, consistent efforts — a few degrees more flexion, a few extra minutes of gentle massage, a few careful movements each day — make a huge difference.

This is what four weeks of consistent movement looks like.
Start today. Your recovery won’t wait for you — you have to meet it halfway.

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December 12th – The Turning Point: First Time Back on the Assault Bike

This photo is from December 12th, and it marks a huge milestone in my recovery — the first time I got back on the air bike (assault bike) at the CrossFit gym.

At first, I didn’t even pedal. I just sat there with my feet resting on the pegs, letting my body adjust to the position. Then something unexpected happened — my left leg started to shiver from a muscle spasm, and immediately afterward, I realized the pain I had been feeling for weeks was suddenly gone.

That same night, I slept the entire night without pain medication for the first time since surgery. The next day, I felt so good that I decided to place my foot on the pedal and begin gentle, partial rotations — with most of my weight still on my good leg, of course.

This was the moment I knew I was turning a corner. It wasn’t about intensity or performance — it was about listening to my body, trusting movement, and allowing it to heal.

Movement creates change. You just have to be brave enough to start.

December 13th – Hip Flexor and Quad Stretch with Pillow Support

This photo from December 13th shows a really meaningful stage of recovery — one month after surgery, I was finally able to get my surgical knee on the ground again. But as you can see, I still needed a pillow under my knee for comfort and protection.

This position served two purposes: first, it allowed me to gently stretch my hip flexor, and second, by placing my foot back against the bed, I could also start reintroducing a quad stretch.

The key here isn’t the stretch itself — it’s the reminder that even at four weeks post-surgery, sensitivity is completely normal. The pillow wasn’t a sign of weakness; it was a smart adaptation that allowed me to safely make progress without pain.

Recovery isn’t about rushing through discomfort — it’s about finding ways to move forward despite it. Every small adjustment, like using a pillow, is part of what allows your body to keep healing and rebuilding stronger.

December 13th – The Yoga Class That Broke Me (and Helped Me Heal)

This was December 13th, and it turned out to be one of the most unexpected and emotional days of my recovery — the infamous yoga class where I suddenly started crying in the middle of practice.

I walked in thinking I’d be able to do more — stretch deeper, move easier, maybe even surprise myself. But instead, I found myself standing there, realizing how limited I still was. I wasn’t in pain, but I was frustrated and disappointed. And then, out of nowhere, the emotions just hit — and I started crying.

I tried to hide it, but it was obvious. By the end of class, everyone had gathered around me, offering support and understanding.

At the time, I didn’t really get it. But looking back, I realize it wasn’t just a physical reaction — it was an emotional one. My body had been through trauma, and that release was part of the healing process.

When there’s trauma, there’s trauma. Sometimes, the biggest breakthroughs aren’t about movement — they’re about finally letting yourself feel.

January 5th – The Advanced Couch Stretch: Sensitivity Gone, Flexibility Returning

This photo from January 5th marks another major milestone — I’m in a deep couch stretch, one of the most advanced mobility positions for the knee and hip. Traditionally, this stretch is done against the back of a couch (hence the name), but here I’m doing it against a wall, with my surgical knee directly on the carpet — no pillow, no mat, no support.

That’s a big deal. It means the sensitivity in my knee was finally gone, and I could tolerate full pressure on the joint again. This position stretches both the hip flexors and quadriceps, and being able to get into it safely shows how much mobility and tissue health I’d regained since surgery.

Of course, that doesn’t mean you shouldn’t use a mat or pillow under your knee — you absolutely should if it’s still sensitive. The goal isn’t to push through pain, but to progress toward comfort in deeper positions as your healing allows.

This was the point where I started to feel like my body was mine again — strong, flexible, and capable of real movement.

January 10th – The Japanese Sitting Position: Measuring Real Progress

This photo (a screenshot from a video) was taken on January 10th, almost eight weeks post-surgery. It shows me working toward one of my favorite mobility markers — the Japanese sitting position, where you sit with your butt on your heels.

Before my injury, I could sit fully in this position — sometimes even with just one foam roller or no support at all. But in this photo, you can clearly see I’m sitting on two foam rollers, showing where my mobility was at this stage of recovery.

This might not look like much, but it’s a big win. At eight weeks out from surgery, I was finally able to bend the knee comfortably, tolerate pressure through the joint, and start reclaiming a position that demands both flexibility and trust in your body.

Recovery isn’t about perfection — it’s about measuring real progress, no matter how small it seems. Two foam rollers today means one tomorrow… and soon, none at all.

January 7th – Back to Rowing, Step-Ups, and Wall Balls (Doctor Approved)

These photos were taken on January 7th, just under eight weeks after my surgery on November 12th — and every single one of these movements was doctor-approved.

Here I’m performing three exercises: rowing, box step-ups, and wall balls. Each one served a different purpose — rowing helped me rebuild cardiovascular endurance and rhythm of movement, box step-ups reintroduced controlled leg loading and balance, and wall balls challenged coordination, posture, and full-body integration.

At this stage, it wasn’t about training hard — it was about training smart. Every rep had to be intentional, pain-free, and guided by control.

The point here isn’t that I was doing these movements early — it’s that I had earned the right to do them safely through consistent rehab and communication with my doctor.

Recovery isn’t just about what you can do — it’s about what you can do safely and confidently when you’ve built the foundation right.

January 14th – Eight Weeks Post-Surgery: Moving Like an Athlete Again

These photos were taken on January 14th, exactly eight weeks after surgery — and they capture one of the most rewarding turning points in my recovery. I was already back to doing high knees, butt kicks, and crab walks (side-to-side walks) — three simple but powerful movements that showed my coordination, strength, and confidence were coming back fast.

At this stage, every motion mattered. High knees helped rebuild hip flexor strength and coordination, butt kicks reactivated the hamstrings and knee flexion, and crab walks trained stability, balance, and lateral control — all without forcing heavy load through the knee.

Eight weeks earlier, I couldn’t even put weight on this leg. Now I was moving like an athlete again — carefully, but with purpose.

These drills weren’t about intensity. They were about reminding my body how to move — how to be explosive, coordinated, and balanced again. Every step, every rep, every movement was a sign that real recovery was happening.

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January 25th – First Time Jump Roping Again

This photo is from January 25th — the first time I was able to jump rope again after surgery. For me, this was a huge moment. Jump roping has always been something I enjoy — it’s rhythmic, light, and fun — and it’s also a great way to reintroduce impact and coordination without the heavy pounding that comes from running.

At this stage, every bounce felt like a win. My timing, balance, and confidence were coming back, and for the first time since surgery, I felt like I was moving freely again.

I’m also an avid runner, and running did come later — but jump roping was the bridge that got me there. It reminded my body how to absorb impact, how to move rhythmically, and how to trust the leg again.

This moment wasn’t just about fitness — it was about freedom of movement. Getting that back felt incredible.

10 Weeks Post-Surgery – Balance and Proprioception on the BOSU Ball

This picture says it all. Ten weeks into my rehab, and I was already working on balance and proprioception using the BOSU ball.

This exercise was a major step forward — not just physically, but mentally. Standing, stabilizing, and controlling movement on an unstable surface requires your body to reconnect at a deeper level. Every muscle around the knee, hip, and ankle has to work together to keep you centered.

At this stage, it wasn’t about how long I could stay on or how perfect it looked — it was about trusting my leg again. Regaining that sense of control and stability after a major surgery is one of the most empowering feelings in rehab.

Moments like this remind you that progress isn’t just about strength — it’s about rebuilding confidence, control, and connection with your body.

February 15th – Cross-Leg Sitting Better Than Before the Injury

This photo from February 15th shows something pretty incredible — my cross-legged sitting position is now actually better than it was before I broke my leg.

Before surgery, I had a small imbalance — I could sit comfortably only with one leg in front, while the other side always felt tighter. But through rehab, I started practicing both sides equally, paying attention to alignment, breath, and control.

Now, just three months after surgery, I can sit fully cross-legged with either leg in front, pain-free, balanced, and comfortable.

This picture represents more than flexibility — it’s about symmetry, balance, and control. Sometimes recovery doesn’t just bring you back to where you were… it actually makes you better than before.

February 17th–21st – Back to Real Strength Training

Between February 17th and 21st, I finally started returning to true strength and conditioning — the kind of training that makes me feel like myself again. I was back to performing deadlifts, front squats, and regular squats, beginning with lighter weight and gradually building back toward my normal training loads.

This phase was about trusting my leg under load — learning how to move with confidence again, feel the ground, and rebuild strength through every controlled rep. Each lift reminded me how far I’d come since surgery and how much coordination and balance had returned.

By the end of that week, I was moving heavy again — not because I rushed it, but because I built the foundation right.

This is the payoff of consistent work, smart progression, and patience. Recovery gives back exactly what you put into it — and this was the point where I could feel all that effort turning into real, functional strength again.

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March 4th & 7th – Deep Squat and Full Japanese Sitting, Pain-Free

These photos from March 4th and March 7th capture two massive milestones in my recovery — sitting in a deep squat and in the full Japanese sitting position, both completely pain-free.

Only a few months earlier, I couldn’t even bend my knee enough to sit on two foam rollers. Now I’m fully grounded, balanced, and relaxed in both positions — no tension, no pressure, no pain.

The deep squat shows that my ankles, knees, and hips have regained full coordination and mobility, while the Japanese sitting position proves that the front of the knee and the surgical area have completely desensitized and healed.

These are the kind of moments that remind you what consistent, patient rehab can do.
This isn’t just recovery — this is restoration.

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