(covers sessions on 9/15, 9/17, and 9/22)
Hello, yes I have been bad in keeping up with my blog posts. Blame it on work. I've quite the busy bee lately. I only have one more session left on this prescription and it's just in time. Today was a good day. My physio cleared me to start practicing and scrimmaging! YAAAAAAY! I can't believe it. The last 3 sessions have been pretty much the same, but with more and more agility ladder. Since I seem to handle that without much pain and no swelling I am ready to get back out there to really test out my knee. Hopping on a little ladder is no substitute for the real thing. I am a bit nervous because my side steps are still not as strong as I want them to be, but the aide says to keep practicing them everyday so I get stronger.
My fitness is no where near game ready so some movement on the field will be great. I can't believe it's almost been 4 months since I put on my cleats and suited up for a game. I'm a bit anxious about getting out there. I remember when I came back from my last knee surgery I did not have pain, but it felt weird. Just a bit weak I suppose. I'll take weird over pain any day. There are no more mini-gols for me. It's time for the real GOL, which is getting out there and scoring one. So I can see the light at the end of the tunnel.
My Routine:
- 5 minute warm up on spin bike -
- 5 30 sec sprints x 30 second rest -
- 5 30 sec sprints x 30 second rest -
- 15 minutes running on the treadmill - this has been tough lately, but today I upped the speed because my legs felt like they wanted to go faster. Good sign!
- 30 x 3 quad sets with 5 second hold -
- 30 pumps times 3 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 x 3 quad raises -
- Ham string bridges - 15 sec hold -15 pelvic pumps - 15 sec hold x 3 - These have been tiring lately.
- 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.
- 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 - in between the shuttle holds. I was not getting rest at all with these
- Pyramids on the Leg Press with Left Leg - 20 reps at 40 lbs, 15 reps at 50 lbs, and then 10 reps at 60 lbs x 3 sets
- Shuttle Bounding- 10 single leg bounds, 10 on the right, 10 on the left, repeat, 10 double leg bounds x 3 sets -The trainer wanted me to do more single leg hops to really work them out.
- 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. 10 pumps up and down. Position 3 - reach through between legs, 20- reps. Then back to position 1 and 5 pumps, and hold 10 seconds while it burns! 3 sets of this. Of course these kicked my butt
- 20 x 3 - Standing calf raises . This was my break time from the squats.
- Agility Bridge - a series of exercises where I step in and out going side ways and then stepping straight through. Each exercise I did like 4 sets so I was really working hard. The last exercise was side stepping very quickly. I could do it really fast when going right to left, but going the other way was tough. My left leg was not firing as quickly as my right. This is what I need to practice on my own.
- Trainer did quad and hamstring stretches
- Ice to go
(describes session on Friday, 9/11) Today was a great work out day. It had been over a week since my last session. My work schedule has been pretty crazy plus there was the Labor Day holiday. Today was a long day. Over 2 hours because it was crowded in there and they had me do pretty much every exercise I've ever done. I was dying in the beginning with my cardio because my ipod battery ran out and I really rely on them fast tunes to push me through. I get bored fast on a bike or treadmill. You know.
well today was extra special. Lately I've been seeing people using the agility ladder. I just sit there and stare and tell my trainer I can't wait to be able to do that one day. Well today was the day! After my 2 hours of training my trainer asked my physio if I should do some side steps with resistance and my physio looked at me and was like "Nah make her do the ladder". I instantly got a jolt of energy. I only did quick feet drills with no hopping just to get my side step coordination back. So I'm well on my way to my current mini-gol. To complete it I will need to do jumping drills with no pain and no inflammation. Wish me luck!
My Routine:
- 5 minute warm up on spin bike -
- 5 30 sec sprints x 30 second rest -
- 5 30 sec sprints x 30 second rest -
- 15 minutes running on the treadmill - iPod just died on me the second I stepped on. I was struggling, holding onto the sides so I wouldn't fall and pretending to hear the music in my head to keep me going.
- 30 x 3 quad sets with 5 second hold - the only table available had sun beaming on it through the sky light so this made the work out tougher.
- 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.
- Ham string bridges - 15 sec hold -15 pelvic pumps - 15 sec hold x 3 - Hamstrings were tired.
- 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.
- 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 - in between the shuttle holds. I was not getting rest at all with these
- Shuttle Bounding- 20 single leg bounds, 10 on the right, 10 on the left, 20 double leg bounds x 3 sets -My legs were tied so I was doing some wimpy jumps, but there was some Romainian lady next to me doing them and I had to show her so I picked it up a notch
- Pyramids on the Leg Press with Left Leg - 20 reps at 30 lbs, 15 reps at 40 lbs, and then 10 reps at 50 lbs x 1 set then trainer told me to up it by 10 lbs so I did 2 sets at 40,50, 60. It was a good muscle building type of work out. I did sets with my right leg as well to make sure I stay balanced.
- 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. 10 pumps up and down. Position 3 - reach through between legs, 20- reps. Then back to position 1 and 5 pumps, and hold 10 seconds while it burns! 3 sets of this. Another aide was working with me. He added like 5 extra reps to what I usually do and that bloody 10 second count at the end. He also pushed down on my hips as I did my squats so I had to work extra hard. The aide was complimentary when I finished. I guess I did good.
- 20 x 3 - Standing calf raises . This was my break time from the squats.
- NEW: Agility Bridge! Yay! He laid down the bridge and I did several exercises where you step in and step out while running up and back on the ladder. The first set was a bit slow while I tested out my knee and got my coordination back. The second set I was flying up and down the ladder. Even the trainer was impressed. Next time I hope they add hopping so I can see if my knee can take it.
- Trainer did quad and hamstring stretches
- Ice to go
This is a short entry. My work schedule has been really crazy the last couple of weeks so not a lot of PT. I did have a session last Thursday on 9/3 and just one this week. They held back on running last session. I was really tied so that was a plus. They pushed me on my squats and I started doing more side to side hops. This week I am supposed to start running more and doing side to side exercises with resistance. Next week I should be back to my 2/week sessions. The knee feels pretty good. They have even encouraged me to test it out a little. The only thing that feels abnormal is if I wear heels and walk around a lot the knee aches and when I flex my knee all the way I feel pressure behind my knee cap. Some motrin and this goes away thankfully. Ok, well I'll have more to share after my next session. I 'm just hoping I survive my work/SHPE schedules these days.
