My PT session went well today. She gave me a list of exercises to work on and my next apt is next week. I bought a band to wear around my knee for support during my runs as well as some sports tape. She said my hamstrings are very tight and I need to be stretching more and I need to work on strengthening my inner thigh and hamstrings. My quads are very strong but I need to work on a balance between my hamstrings and quads. She also said that I am having pain on the side of my knee due to a very tight IT band. So I have to do the IT exercises on the foam roller twice a day to help. My kneecap is being pulled to the side and is slipping out of the socket, so I need to tape it in a special way to help give it support. So along with my arthritis I seem to be having a few more problems with my knee that I was not expecting. I am going to do my best and work through all of this. I know many runners who have had problems with their IT band, so I am choosing to look at this as something that I can control and take care of. As far as my pain from the arthritis, well, I am going to do my best to continue to stretch, ice and take my meds to control the inflammation. I really do think that the more I loose weight and strengthen the muscles around my knee and my hamstrings, that in time my knee will continue to improve.
My workout today was a bike ride followed by a short walk and then toning/stretching exercises for my knee and legs. My bike ride today was my best yet in terms of my mph. I was able to ride for a short while with another girl who was out training and she gave me a much needed push!
One week from today I turn 32! I plan on making the most out of this week, enjoying every last second of being 31! What an amazing year it has been and I look forward to seeing what I will accomplish this next year.
Blessings to everyone on this gorgeous day! Keep pressing on!
Totals for the day -
Time - 124 mins
Calories burned - 1024
Daily goals -
1. Drink 1 gallon of water - done
2. Stay within caloric range and log calories - 1,991 calories consumed
3. Spend at least 20 mins today stretching with foam roller - done
4. Ice for 20 minutes 3 times - done
5. Take all vitamins and supplements - done
Workout 1 - Bike ride followed by walk
Time - 83 mins ( time includes warm up, stop lights and cool down on bike)
Calories burned - 839
Bike - 16.18 miles - 56:12 mins/ Avg speed - 17.3 mph Max speed - 26.3mph
Walk - Easy post ride walk - 1.32 miles - 20:00 mins
Workout 2 - Toning/stretching/PT exercises
Time - 41 mins
Calories burned - 185
Calves/hip flexor stretch
Piriformis stretch - 3 sets of 20 second holds
Planks - 3 sets of 20 second holds
Side plank - 3 sets of 20 second holds
Clamshell with resistance bands - 3 sets of 10 reps for each leg
Bridge with single leg holds for 20 seconds for each leg - 3 sets of 10 reps for each leg
Adduction with resistance bands - 3 sets of 10 reps for each leg
Abduction - 3 sets of 20 reps for each leg
Leg side raise - 3 sets of 10 reps for each leg
Adduction machine - 2 sets of 20 reps at 115 lbs
Glut press with bosu ball - 3 sets of 15 reps for each leg
V leg raise on balance ball - 3 sets of 20 reps
Pizza press - 3 sets of 20 reps for each leg
Romanian dead left - 5 reps with 25 lb DBs ( only did one set as I was very tight and I did not want to pull a muscle)
2 comments:
I'm glad your session went well! It sounds like you got a lot of information and have a plan in place to deal with the issues. At least you weren't told that you need to stop what you're doing! That is great news.
I didn't know your birthday is next week. How exciting!! What are your plans?
Hi Jen, I hope you heal soon.
Can you try acupuncture for the arthritis? I've had a cousin who has pain in her wrists and elbow and sometimes the treatments have eased the pain.
I will pray you keep getting stronger till race day!
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