saw the orthopod today for my month follow up.
he said the knee appears to be stable.
which promptly got back to my physical therapist.
who caused me great muscle pain and anguish in pt
(but in a positive caring way, of course)

i can barely walk my quads hurt so much
30 seconds against the wall in a sitting position - 5 reps
5 reps of 10 lunges (quads only)
some freakin' bend the left quad and touch the clock numbers with my right heel
and bike uphill for 10 minutes

(yipe...as they said in the cartoon)