Knee Surgery and excercise

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Let me start by saying the surgery was 18 months ago, left knee, both miniscus torn in the "blue area" knee spurs and arthritus..

Day of surgery I was walking, I took no time off work, I had a long holiday weekend off, and went back in (this was July 1st)
It was the usual recovery, pain swelling, physio..

Then a special project at work that involved me dropping to my knees at every register rack in walmart (I have 19 stores) so a lot of racks..
Messed my knee up, pain was bad - injections etc to get thru it, and so on.
So here we are, 18 months on, and the pains bad, but I am pushing thru it, 30 day shred, and 25 minutes of dancing

I need more to do, that just won't wipe my knees out (right ones hurting as well now) I cant do Right surgery cos that'll make me a cripple! I thought about synovial fluid shots but reports on those arn't promising.

Any suggestions welcomed!

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