Re: Warm-up for knees
welcome back michelle.
I strongly recommend that you leave suwariwaza out of your repertoire. with the internal damage yo have sustained, there are no doubt microtears both in your menisci and in your articular cartilage, and suwariwaza will create further friction/wear and tear that you just don't need.
my suggestion is to focus warmup on slow evenly paced gross muscle movement (like range of motion), which is a true 'warm up' for the muscles and once warmed up do very gentle stretching; save the real stretching for after class. what charles describes is pretty typical for dojos that came from a ki society/tohei background: warmups that are slow repetitive versions of the footwork and turning we do in our common techniques (for instance, stepping into ikkyo, pivoting into kokyunage, sliding laterally into sokumen iriminage, etc). i agree that these are a good and safe warmup.
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