Training Log Archive: ahall

15 mins on exercise bike
3x30 exercise ball hamstring curls
3x15 Glute sets with ball between the knees, 5 second hold
3x15 Quad sets, with towel under knee, 5 sec hold
3x15 Ab activation, 5 sec hold
3x15 crunches
3x15 marching, lateral leg lift, straight leg back. Limited range, no load, right leg only
3x30s standing quad stretch
15 mins on exercise bike

15 mins warm up on exercise bike
3x30 exercise ball hamstring curls
3x10 glute and quad sets, hold for 5 secs
3x30 ankle pumps
3x10 ab actvation
15 mins warm down on exercise bike
3x30 quad stretch

May have over done it. Hip hurts more after the exercises, but it could be a combination of yesterday and today, and driving Kristin's car in which it is hard to get the seat comfortable

5 mins on exercise bike
3x30 exercise ball hamstring curls
3x15 Glute sets with ball between the knees, 5 second hold
3x15 Quad sets, with towel under knee
Various manual ROM stretches by PT
3x15 marching, lateral leg lift, straight leg back. Limited range, no load
3x30s standing quad stretch
5 mins on exercise bike

Have been given the ok to ride up to 30 minutes per day on the exercise bike, provided no pain.

C • bike! 2

Day 12. No painkillers necessary any more - just aspirin which I was told to take for 3 weeks post surgery to prevent clots. Still have to use crutches for another week and a bit, which is frustrating.

Start physio today - it will be great to be doing something that feels like it is productive toward recovery rather than just sitting around

Day 9. Just Ibuprofen to manage pain - 400mg every 4 hours. More discomfort than pain now, really, though my "good" hip is feeling as sore as the one that was operated on.

Post-op appointment tomorrow, when I get to find out what they actually did to fix my labrum!

C • And the results from the hip jury are...? 3