I know exactly what you mean about being in grumpy mode! I was either feeling sorry for myself or angry the whole time I couldn't train. My supervisors copped a few mouthfulls when I would usually shut up!

It's taken my knee a long time to improve - about 8 months now - but can do a very careful 30 mins jog on soft grass now. Still not skipping but fine with boxing apart from that. I know another guy who's knee took longer to improve but he's a competitive sprinter now aiming for a national title. So basically I know it sucks but don't listen to people telling you it might never get better. Just be patient, don't push your knee too much too soon and it WILL get better.

Arm exercises usually start of with circling forewards and backwards, swinging them in and out horizontally, swinging them vertically. Do all these gently at first and speed up - just to warm up the shoulders.

Do horizontal swinging crossing hands over quickly once, then twice and then three times.

Then circle with the hips both ways, try both with hands on hips and with arms extended above your head.

Do continuous punches (2 X straights then 2 X uppercuts) with feet parallel. Starting of normal pace and finishing flat out as you warm up more.

Hold arms out horizontally, at shoulder height or just above (below is cheating), palms facing up until you feel the burn. From there keeping elbows straight throw shoulders foreward 5 times. Then hold again and do same except start with palms facing down and throw shoulders back.

Follow up with neck exercises once through everything slowly then once through faster. Circling both directions all way around, then front semi circle only, then back only , then tilting head from side to side so your ears are moving towards your shoulders.

After doing that fast I'd use my hand to hold stretch with my head tilting so ear is close to my shoulder if I feel tight anywhere. I don't spend a lot of time on the neck stuff because might cool down but more on the arms.

Nothing flashy about this routine. It's just part of an old calisthenics warm up a past coach from Russia used to get me to do - minus all the leg stuff. Hope it helps!