status

OK
so now i am cured, almost.
what is happening right now is that I can train and compete without being slowed down by my injury, I still feel quite a bit of pain after a hard game or workout. But I can handle it.

My strategy right now;
make sure not to overtrain. I rarely train on two consecutive days. After each and every workout I ice my knee(s) for 10-20 minutes. This, I think, was the last crucial step in my rehab. It is wonderful!

Make sure to warm up properly. At least 10 minutes of slowly raising the temperature.

I do my yoga practice if not daily, so at least every day after practice; 3 sun salutation A, 3 sun salutation B, and to finish it off; I stand on my knees and let my upper body fall back slowly until my back touches the ground;

One other funny thing that has worked is to with your leg fully extended, quite firmly push the patella downwards; I feel a pretty sharp pain in my tendon, but after a while it goes away, and after maybe a minute or so of pressing the patella down, all pain is gone. Completely gone.

I am happy about my recovery.