Working the pelvic floor on the ball
Conditioning work can be great during pregnancy
As hoped at the end of Week 30, the last three weeks have seen significant reduction in pain commensurate with a better level of activity and consistent use of The Stick self-massage tool. During Week 31 I used The Stick twice a day for about five minutes at a time. This rapidly reduced the pain and stiffness in the knee, and now I have it next to the sofa and will do a little roll out when watching a show in the evenings. A review of The Stick is forthcoming, but suffice to state that I have found it really useful, and while at £35 it is cheaper than a single sports massage, much less one or more per week, physios may also recommend taping together a couple tennis balls and rolling out your legs on those as a cheaper alternative. In addition to a much better level of casual activity over the last three weeks with commuting to evening classes, client meetings and recreational walks, I’ve enjoyed a more varied exercise diet over the last three weeks including swimming, ‘pregnancy fitness’ class and BJJ. The pregnancy fitness class at the gym is an enjoyable conditioning class that was challenging enough to be fun and got me doing some alternative conditioning things in a motivating environment, so good for leg and baby. I’ve been making an effort to attend our Friday BJJ class at the Ilford Fitness First and am always able to take part in the fist 30 minutes of Gracie self defence drills, which Coach keeps bump-friendly, and a portion of the drills on the floor. I am, of course, choosier about my training partners than pre-pregnancy, and I don’t spar. But it gets me out the house, I get to see some of the team and work on some of my (super ropey) moves and simply be around it, all of which are great for my overall sense of well-being.

Week Physio Milestones
31 Gym, BJJ and The Stick Chronic pain of previous weeks dissipated after a week of Stick usage
32 Gym and BJJ Felt especially strong in the pool and was able to do 30 laps at steady pace without pause (versus previous 10 laps then 1 minute rest)
33 Gym Started weekly ‘pregnancy fitness’ class at the gym


Every ACL op and recovery will be particular to the person. The thoughts and experiences recalled in this series of posts is in no way intended as medical advice or as a replacement for seeking medical attention for any injury. This information is presented merely as a record of one person’s experience with ACL operation and recovery.