Well today is the first session in like 2 weeks where I did not have a steep increase in my exercises. After my run last week, I did not have pain, but over the weekend my knee felt a little stiff when I flexed it all the way. Things did not look swollen, but something was restricting my knee from bending all the way fluidly. My physio told me there was probably some swelling or fluid which meant I probably pushed my knee to it's breaking point last week. My lateral exercises were put on hold. Today was more of a stabilizing session to make sure my knee can handle the running without any negative repercussions. Humorously my physio told me to take it easy this week. No week day partying. :) So the immediate mini-gol is to run at this level and not have swelling. As of today, I did have some swelling on the back of my knee. I am not so worried since I had the same thing happen when I started running longer distances after my last surgery. I'm going to have to be patient. The physio did say that I would have ups and downs, but not to give up.
Oh and the other thing is that my right leg still feels week. Today my jumping was not as good on my right knee and my quad was giving out faster than my left one. Another mini-gol is to get the strength back up on that leg. That means some single legged squats and weight lifting targeting this leg. This could also be why my right leg is hurting. I've lost my balance and need it back! Ok, well back to gol is getting interesting. Keep your fingers crossed.
My Routine:
- 5 minute warm up on spin bike -
- 5 30 sec sprints x 30 second rest - went well
- 5 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 blasted through these, not sure if my legs are just getting stronger or I was cheating.
- 15 minutes running on the treadmill - I warmed up about 30 seconds and ran the rest. I was running at a faster pace than last time. My right food started feeling funky. I'm thinking my shoes need some upgrading since I'm not a runner and don't really have shoes for running. I finished by keeping my merengue music going to keep me moving.
- 60 x 2 quad sets with 5 second hold - they upped the reps here to make it a bit harder.
- 60 pumps times 2 sets. Quad pumps on the table. Same position as quad set except heel is off the table. A lot more reps of this definitely worked my leg a good amount.
- 30 leg raises x 2 sets - really worked my quad out
- Shuttle holds x 3 sets - go through various holds.
- 20 Heel raises x 2 - these were my break to the shuttle holds
- Shuttle Bounding- 20 double leg bounds, 20 single leg bounds, 5 on the right, 5 on the left repeat each side, 20 double leg bounds x 3 sets -Again it was my right leg that was having trouble. My legs in general felt really tired though.
- 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. Started to burn pretty good in the 3rd set.
- Ham string bridges - 15 sec hold -15 pelvic pumps - 15 sec hold x 3 - powered through these. I was next to the mirror again, man my thighs look thick. Not in a bad way though, in a "whoa she could kick a field goal" way. :)
- 20 x 2 - Standing calf raises . This was my break time from the squats.
- 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 able to go through these and get to the last position and not feel like I was dying. On the last set though my right leg just gave up. I was pretty much putting all my weight on my left.
- Aide did quad and hamstring stretches
- Ice to go
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