This blog is for my session on Thursday, 7/23. I lagged a bit. Well we're nearing decision point. I had a long talk with my physio since I only have 2 sessions left on my perscription. Time to go back to see my orthopediac doc... or so I thought. The good news is that I am progressing which encourages the physio to recommend to the doc that I continue PT and add lateral exercises and weight baring exercises to really test it out and see if I will turn the corner. At this point he said the doc would not have enough information to push me to surgery and to give PT more time to see what happens. Even better, I don't have to go back to my doc, my physio can get me a new perscription. All this news made me really happy, yet I had to check myself because with my last knee injury I got to the point where I could do the side to side stuff and jumping, but in the end was surgery. So I'm going to keep going with the program and hope for the best.
Today they did a lot of the same type of exercises, but really pushed me on the squats and I did standing calf raises bearing my full weight not like the shuttle ones. My calves are still sore from that. No knee pain during the exercises, well one small pang of knee pain after a squat set, but it was just for a second. I noticed since that session my knee has been a little sore in the injury area now and again. No inflammation though. I just need some pain killers and it will be in check. I try to keep positive and patient and chant "Back to Gol, Back to Gol" in my head.
My Routine:
- 7 minute warm up on spin bike
- 7 30 sec sprints x 30 second rest
- Ham string bridges - 15 sec hold -15 pelvic pumps - 15 sec hold x 5 - My leg was looking wimpy lately, but I was next to the mirror for these and looking at my muscle definition in my calves and my thighs I felt strong. No not narcissistic, but seeing your muscles perform is about a reminder that I'm not a wimp I still am strong.
- Side leg lifts - On my side, position 1 is my left leg out straight and I push up on aide's hand for 15 second count then do 15 pumps with the weight of his hand on my leg giving resistance. Position 2, same thing except leg is bent 90 degrees but knees still aligned. Position 3, bring knee into my chest and do leg lifts. Do this for 3 sets. Feels good. My thigh is not struggling which is good because side exercises will be using the muscles I build in this exercise.
- 20 x 3 quad sets with 5 second hold - was fine
- 15 x 3 quad set with 3 second leg raise -pretty good. a bit tough in the last set.
- 40x10x30x10x20x10 times 3. Quad pumps on the table. Same position as quad set except heel is off the table. Hold 10 then pump 40 then hold, then pump.... All the while keeping your biofeedback reading at maximum activation.Leg was getting tired and it was hard to keep the bio feedback gadget activated the whole time.
- Shuttle work - on my back with leg up on vertical platform doing holds near 90 degrees. Did a few full range pumps. Holds were tough to maintain. Not sure if I was tired or they put more weight. I hope one of these two and not that my knee is hitting a wall.
- Standing calf raises - 20 x 3 sets. First time doing these. I could not do them without holding on to something to keep my balance. Really worked my calves and they have been sore for days now.
- Squats - position 1 - squat arms crossed but pointing outwards from my chest. Hold here and then 10 pumps up and down. Position 2 - Deeper squat, stick that booty out and put arms out superman style, but still keep the back straight. Kept a hold there for a little bit before. Position 3 - reach through between legs, 1- reps. This was killing again. Burns your hold quad from hip to the knee. Back to position 1 and hold x 3. The Last hold was really hard, aide had to hold me in place before my legs just gave out and I had to stand up and walk it off.
- Ice to go
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