Everything was feeling good today, so Michelle really kicked my butt. We decided today would be my last appointment before the race, and then possibly my last session for a while if everything still feels good. So to commemorate my last session Michelle kicked my butt.
1x15 Bosu Ball Jumps (front) each leg
1x15 Bosu Ball Jumps (side) each leg
Monster walks 3 lengths up and back
3 x 10 Single Leg Side Jump & Stick
5 SLDL pattern reaching left, middle, right each leg (total 15 each leg)
3 x 10 standing Donkey Kicks leg presses
3 x 10 leg press with green band
3 x 10 single leg press with foam pad
3 x 10 Pointer Dog with stability ball
10 of each standing leg extensions (extension, flexion, abduction, adduction) each leg, green band
After taking yesterday off and limping around for a good portion of today I was really nervous about what Michelle, my physical therapist, would say this morning.
She looked at my knees, bent them and compared them. My left one is more prone to hyper extension than my right, but other than that the joint was ok. Then she did some hip strength comparisons, and my right leg is much stronger. Which isn’t all that surprising given that I pivot on my left foot in frisbee, so I’ve been overdeveloping my right leg for years.
I talked with Michelle about my training, and we both agreed I’m probably over-training a bit. All of my workouts are hard. My lifting days are intense, and I always go hard in frisbee, and my running days are hard. I need to pick and choose my workouts a little more.
So basically the moral of the story is, more rest days/active recovery days (spinning, yoga), and more hip strengthening to correct the imbalance.
One Leg Jumps onto Bosu Ball 2x20 each leg
Standing Leg Extensions (side & back) with Resistance Band 2x20 each leg
Single Leg Press w/foam pad 2x20 each leg
Weighted Donkey Kicks 1x10 each leg
SLDL bodyweight 1x10 each leg
Pointer Dog with stability ball 1 x10 each side
Then I sat with an ice wrap for 15 minutes. After resting yesterday the knee already felt better this morning. So I’m hoping a few more days of rest (I plan to do my upper body lifts the next few days), and then I’ll see how the elliptical feels. If that feels good, then I’ll try a shorter run this weekend. I’ll plan 5-6 miles and the reevaluate from there.
Not ideal, but at least I have a plan, and Michelle thinks I’ll be able to still do the race, and we have a follow up appointment next week to see how I’m doing.
Hit up the gym after work. I forgot my zune so I had trouble drowning out the rest of the gym-goers. There have been a lot of dudes staring lately, and it totally creeps me out.
There was this group of guys screwing around on the row and it kept me from getting a 4th super set in. I was going to do cable crossovers and rows, but they kept staring it was weird. I was really uncomfortable. I wish I could have just ignored them.
Anyway I got through my workout, and I tried some assisted pull ups today. They were definitely tough!
I met with Michelle at Proliance Sports Therapy again. She checked out my Achilles tendon and said she’s not feeling anything out of the ordinary, so looks like my recovery is going well. We then did a lot of stability and balance exercises. My ankle stability is really weak so we are working on correcting that.
-10 Step ups each side -10 bosu ball step ups each side -10 side bosu ball step ups - 2 x 10 Single Leg Dead Lift each side -15 Hands and Knee balance with stability ball - 30 second balance each leg on foam pad - 2 x 15 single leg press - 2 x 15 standing single leg press - Monster Walks -10 of each (extension, flexion, abduction, adduction) standing leg extensions each side.
I can feel all the muscles that I ignore in my glutes really engaging. It was also interesting to notice the asymmetry between sides in the single leg stuff. The good news is by the end of repetitions the weaker side wouldn’t feel so weak. The muscles would get on board and actually start working.
I really like going to physical therapy, there is so much body awareness I’ve gained by doing these exercises, playing with them and really starting to understand my weaknesses.
So I’m going to start tracking my PT exercises since I don’t feel like I’m doing them regularly enough. This will keep me more accountable. I’m supposed to be doing each exercise listed below 3 times a week. I’m going to try to do some form of calf stretching every day.
3 x 10 - Bridging with Red Band 3 x 10 - Clam Shells 3 x 10 - Hook-Lying Bent Leg Lift 3 minutes Band walk, side stepping, Yellow Band Stair Calf Stretch