I hope since you last posted that you are making good progress.

One of the key things is regain the strength at your knee before doing anything too dynamic. You really need 80-90% strength in your injured leg (compared to your non injured) before doing anything too dynamic.

You must ensure however that you have full range of motion at your knee before embarking on too much else. If you are lacking full extension (or hyperextension) compared to the other side you are more likely to cause long term damage and not full trust the joint and will struggle to regain strength. Also if you are lacking full range you may still have swelling, this can take a long time to settle and range may change if you over do the exercises and stir up the joint, so do monitor.

You may find that due to NHS constraints that you are not taken as far as you need to in terms of rehab (not sure if this is true...as not worked in NHS for a long time). They should however ensure that you regain full range of movement and start you on a program, with specific goals and targets to meet. You may need further input as you progress.

Please seek the advice of a physio who has assessed you (as these may not be appropriate for you and technique is important), however below are a few tests that you may find useful to help you monitor your progress....

*Single leg press (1 Rep max) assertain limb symmetry
*Star excursion balance test
*Step down test
*Figure of 8 shuttle runs
*Cross over hop tests
(obviously there are much more basic tests and many more others out there)

The Lower Extremity Functional Scale (Brinkley et al. (1999) Physical Therapy. 79: 371-383) may help you monitor how your knee is feeling.

Good luck.