Training Log Archive: TorinoIn the 7 days ending Jan 11, 2015:
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Sunday Jan 11, 2015 #
Mini Trampolin 35:00 [2]
Jogging on the mini tramp while watching the final leg of the Tour de Ski (cross-country skiing). Very exciting race in Val di Fiemme up to Alpe Cermis.
I have started this about a week ago and still have to watch/feel where my knee cap and the meniscii are and adjust my foot position. I have to be real careful and the pain guides me very well. So almost no discomfort here.
I have started this about a week ago and still have to watch/feel where my knee cap and the meniscii are and adjust my foot position. I have to be real careful and the pain guides me very well. So almost no discomfort here.
Strength 30:00 [1]
Strength/stretching: I started doing some yoga stretches and flows to lengthen my leg muscles and back.
Then I am doing a series of strength exercises, especially to strengthen the inner meniscus area, the quads in general, some light squats for reha.
The rest is overall strengthening 3x 15 reps, some of them 1x50 until muscle exhaustion using my body weight as resistance.
It's a very long way coming back to get my knee as good again as possible. It hasn't been good for years and I don't know what's still possible.
All of December the swelling and limitation in knee mobility has persisted and even become worse. Even on a walk to a near-by grocery store (just to get out into the sun and warmth, we've had NO winter to speak off so far), I could barely make it back limping so much. Very depressing.
So I tried very light jogging in place which worked great, first time for 2 minutes, the 5 min. Then I took out the mini tramp and checked how that felt. I'm still much better at jogging than walking!! But the being able to move and do something positive for my body, gave me hope again and motivation.
Then I am doing a series of strength exercises, especially to strengthen the inner meniscus area, the quads in general, some light squats for reha.
The rest is overall strengthening 3x 15 reps, some of them 1x50 until muscle exhaustion using my body weight as resistance.
It's a very long way coming back to get my knee as good again as possible. It hasn't been good for years and I don't know what's still possible.
All of December the swelling and limitation in knee mobility has persisted and even become worse. Even on a walk to a near-by grocery store (just to get out into the sun and warmth, we've had NO winter to speak off so far), I could barely make it back limping so much. Very depressing.
So I tried very light jogging in place which worked great, first time for 2 minutes, the 5 min. Then I took out the mini tramp and checked how that felt. I'm still much better at jogging than walking!! But the being able to move and do something positive for my body, gave me hope again and motivation.