Day 13: Losing my Cookies

(describes session on 8/12/09) Ever work out so hard that you got nauseous? Well today was one of those days. I started to feel a little oozy after the out of seat sprints were added last week. Today, they went from 5 to 7 and I suppose that put me over the top. The aide did not have any other patients and so was at my side which did not help. After 2 times to the bathroom for close calls, I almost had to stop, but I pushed through and they added even more at the end. They have really kicked it up a notch lately, but my knee is taking it. Woo hoo! This physical therapy is like mental therapy. You have to will yourself through pain, discomfort, fear of failure to succeed. Soon I should know when I'll be back on the field or surgery ready. Back to gol here I come.

My Routine:

• 7 minute warm up on spin bike
• 7 30 sec sprints x 30 second rest
• 7 30 sec sprints x 30 second rest - The correct position is to just lift your bum out of the seat but still sit back as if you were in it. The nausea started creeping, but instead of doing 20 second sprints like last time I tried to push to 30 seconds. When I got off the bike I was dizzy and my tummy started to get upset. Things were not looking good.
  
• 20 x 3 quad sets with 5 second hold - Do not even remember how many I got through I was just trying not to get sick.
  
• 15 x 3 quad set with 3 second leg raise - had to stop and hit the bathroom
  
• 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. Hit the bathroom again hoping it was my last.
  
• Ham string bridges - 15 sec hold -15 pelvic pumps - 15 sec hold x 3 - Finally being on my back the stomach settled and the nausea dissipated. Phew!
  
• 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. This was burning a lot. I did not get the breaks I usually get so I was really trying hard.
  
• 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. The aide was on me for these with no real rest. I noticed my legs got tired quicker.
  
• 20 x 2 - Calf raises on the shuttle. This was my break time from the holds.
• 20 x 3 - bounding on the shuttle. Meaning I do jumps. I'm horizontal on the shuttle so I'm not landing with 100% of my weight. As you jump you have to hold your legs horizontally and absorb the impact as you land. This worked my abs more.They were engaging to help stabalize me during this exercise.
  
• NEW: Single leg bounds, 5 on the right, 5 on the left repeat each side. 3 sets of these. Felt good. My injured leg did fine. No pain. I could feel my left leg a bit weaker than my right, but not too different.
  
• Standing calf raises - 15 x 3 sets.
  
• Squats - position 1 - squat arms crossed but pointing outwards from my chest. Hold here and then 15 pumps up and down. Position 2 - Deeper squat, stick that booty out and put arms out superman style, but still keep the back straight. 5 pumps up and down. Position 3 - reach through between legs, 15- reps. Position 3 got easier. Wait now a new bounce! Put my hands on the ground and pump bum up and down. This was new to me and my light headed ness came back almost fell, but got through it. Back to position 1 and hold x 3 sets.
  
• Ice to go