(describes session on 8/18) More than 2 1/2 months of no real running finally came to an end today! I reached a really important mini-gol. This weekend my legs were exhausted. 2 days in a row of therapy and then dancing all night on Friday on heels, plus I've started doing more at home exercises and I blasted my abs. All were sore through out the weekend so I was a bit ansy about this session since I knew I was probably going to start running, but I was ok in the end. Since the cardio is increasing I'm wearing my iPod now to push me through it.
The day was pretty busy so the aide was not able to keep me going from exercise to exercise without rest. This did not really matter since my exercises are getting more intense on their own. I did not get any time with my physio, but he is definitely giving my aide some new things for my regimen. According to my aide next I'll be alternating between the shuttle and the leg press. I will be doing a bit more jumping type exercises on the ground not on the shuttle and side to side exercises are not far along after that. So my next mini-gol will be running for longer time at faster speeds. Today was just to jog and get the feeling back of running in my legs. On the side, I think I'm ready to start kicking the ball around with my teams just to start getting my touch back. yay! Everything is progressing really well. I was having a little pain in the injured area when I bent my leg all the way quickly, but I think that's because I really worked my legs a lot last week.
My Routine:
- 7 minute warm up on spin bike
- 7 30 sec sprints x 30 second rest - went well with a fast merengue song playing in my ears.
- 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. Again having my ipod really helped me power through these. I did most of them up to 30 seconds long except for the last one.
- 20 x 3 quad sets with 5 second hold - were fine.
- 15 x 3 quad set with 3 second leg raise - was a bit tough. the biofeedback gadget was hard to keep turned on the whole time.
- 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. Again this was tough because the biofeedback was not staying lit up the whole time.
- Ham string bridges - 15 sec hold -15 pelvic pumps - 15 sec hold x 3 - powered through these. I miss doing these next to a mirror where I can really self regulate my form and I can admire my muscle tone. ;)
- NEW: 4 minute warm up walk, 10 minutes of 1 minute jogging and 2 minutes walking. - Yes I know it was not hardcore running for very long or very fast, but the aide told me the point is to get my legs used to running again and make sure I'm doing it properly, not compensating for my injury.
- Shuttle work - on my back with leg up on vertical platform doing holds near 90 degrees. Did a few full range pumps.These were not that bad. The aide pawned me off on another aide and she helped me get through the last 2 sets.
- 20 x 2 - Calf raises on the shuttle. This was my break time from the holds.
- NEW: 20 double leg bounds, Single leg bounds, 10 on the right, 10 on the left repeat each side, 20 double leg bounds. 2 sets of these. This was crazy and why he only made me do 2 sets. I was really tired after this, but at least my landing was looking good.
- 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.
- 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. Put hands on ground and pump 10 times then back to position 3 x 3 sets. The 2nd and 3rd sets were different, the aide pretty much made me put all my weight on my injured leg and do the pumps and holds on it to really work that leg. I was dying, but the point was to really work the injured leg and force it into submission.
- Standing calf raises - 15 x 3 sets - these were my breaks from the squats
- Aide did quad and hamstring stretches
- Ice to go
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