Today was a static day, meaning nothing extra was added. Physio came to talk to me and was happy that I was so tired after my last session. He predicts that we may go without the knee cap tape next time which would be huge for me if I can work out without tape and without pain. Like I mentioned the routine stayed the same, but I did it with more intensity. Where before I was barely surviving through it, this time I could feel my leg muscles engaging and wanting to blast off, but of course can't do that. I wouldn't be able to land that soft right now. But it felt good to have that eagerness in my muscles return. That "No Fear" anticipation my legs used to get when I sized up a striker to run down or went after a header.
My last mini-gol was stairs and so far they are ok, but I have not really gone more than 1 short flight of stairs. In the picture you will see the Lyon street stairs. This is one of my favorite places to work out in San Francisco. What you see is about half of the stairs. There's still another set just as long. It really helps you get strong legs and an azz of steel. ;) This picture was actually my source of inspiration during my first knee surgery and rehab since I still lived in the Marina. This time I know I will do these stairs again, but it's my inspiration for my mini-gol right now. And I'm extending the gol to taking the train again. I should be able to walk the 4 blocks no problem it's the long flight of stairs of the train station that will be my challenge and with a crowd I cannot go slow so that's my gol. Until the next time.
Today's Routine:
- 7 minute warm up on spin bike
- 7 30 second sprint then 30 second rest on spin bike
- Knee cap got taped
- 20 x 3 quad set - felt strong
- 15 x 3 quad set with leg raise. For once my quad kept flexed during leg raises
- Bridges - on my back, legs a bit bent with weight on my heels, 15 second hold bridge, 15 small pumps, 15 second hold. 5 of these. This time I really engaged my abs and got a little workout for them not just my hammies.
- Side leg raises, hold 15 seconds then 15 pumps. On my right side the aide had me lift my straight left leg up while he pushed down. The did some raises with the aide providing the resistance. I got better at this than last time. Just had to straighten my body more and tighten them abs. Then I bent my knee and in this position and the same thing. Last time this position was not happening. Too much pressure on my hip joint, but today was fine. The last position was bringing the bent knee more towards my chest and doing the reps. I repeated this 3 times and the last time I did by myself so no resistance except for my tired leg.
- Shuttle work - quad was not engaging as much but neither was anything. What's that mean? That my muscles were strong enough to hold me without me putting effort into it. Yay! Ha! I spoke too soon because the aide made me do holds at more positions and do full leg extensions. This was lovely since I had not had this much range of motion in a while. This is when my quad just wanted to fire up and just jump. I had to hold back. Went through 3 sets of this
- 20 x 2 calf raises - tough since my leg was getting really tired.
- squats x 3 sets - squatting and holding at different depths of the squat. Now they are really trying to make me squat deeper and keep good form. I felt really strong like I could spring up off the mat if I wanted. Of course in the last set my legs were wobbling like I was doing a dance, but it wasn't till the end. My knee had a little bit of discomfort, but went away pretty quick.
- Ice to go
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