I think you have to ease back into things sensibly. I have thought about restarting capoeira as it's lower impact than Judo, but the cost and timing of the classes make it difficult for me.
30/04/16 Morning Skipping 1 min on, 1 min off x8 Evening Jog/Walk 2 mins jog, 2 min walk x1 1 min jog, 2 mins walk x12 Did ~3 mile Mobility drill 1
01/05/16 Morning Mobility Drill 2 Evening Snowboarding 2hrs Played around with some 180s and buttering.
04/05/16 Mobility Drill 3 Should have gone to BJJ, but got a phone call from home at 4.55pm to tell me my sister has been diagnoses with Shingles. As I wasn't sure about the possibility of being infected and passing it on, I skipped BJJ. Dr Google tells me that as I have had Chicken Pox, I shouldn't catch Shingles from my sister, so I may go to class on Thursday.
I haven't noticed it being particularly tough on my knees. 05/05/16 Nogi BJJ 1hr Worked taking the back. Mobility Drill 4
07/05/16 Morning Skipping 1 min 20 secs on, 1 min off x7 Mobility Drill 1 Evening Jog/Walk 2 mins 30 secs jog, 2 min walk x1 1 min jog, 2 mins walk x12 Did ~3 mile Stretching
08/05/16 Deadlift 1x5 30kg 1x5 35kg 1x5 40kg 1x3 50kg 1x2 55kg 2x3 65kg Dumbbell Skull Crusher 3x5 15lb Barbell Reverse Lunge 3x5 14kg Suitcase Carry 3x45 secs 30lb Dropped most of the upper body stuff as my shoulder is still a little grumbly and I don't want to have to miss BJJ.
09/05/16 30 mins stationary bike Trying to work on my aerobic base conditioning. Done with my bike on a turbo trainer.
It probably does! 10/05/16 Nogi BJJ 1hr Worked armbars and armbar escapes. Mobility Drill 3 Stretching
FWIW, my latest cardio/aerobic obsession is Zumba-and it seems to be helping. Classes tend to be cheap to try in the US, so it may be worth your while.
Thanks for the suggestion, but I try to avoid any type of exercise class like Zumba. I'm rubbish at following instructions and end up hating every minute of the class.
14/05/16 Morning Skipping 1 min 40 secs on, 1 min off x6 Mobility Drill 1 15/05/16 Evening Jog/Walk 3 mins jog, 2 min walk x1 1 min jog, 2 mins walk x13 Did ~3 mile Mobility Drill 2 Stretching
I have a weak ankle that's making some strange noises, but having just been fitted with proper trainers I'm looking to start running/walking now the warmer weather is here.