Training Log Archive: bishop22

PT appt with Eric. Added two new exercises - sink with legs offset and gliding back, bending front knee, and "balance walk" using two walking sticks - focus less on knee lift and more on offloading enough weight when on my left leg to make the muscles work through the right motion.

C • Sea 2

2 rounds of most of the current exercises.

Walked around EA with Walt. First pause was running into Mick and Marty as they were setting up for tomorrow's Hump Day Mile, second pause when we noticed the tasting room was open, so we stopped in for one taste.

This was the first long walk with the cane.

PT at Buffalo Rehab. I get to cross off several existing exercises and am only adding two new ones - at the sink with legs straight, then with legs bent.

Smaller slate of exercises.

All exercises...

"Easy" day walk with Christine, and was still able to go in the 21-minute neighborhood, using one crutch.

Have a muscle on the front of my hip that is sore when pressed lightly, so I backed off some of the exercises that may use that muscle, and excluded the knee lifts.

In addition to the sore spot on the front of my leg, I had some pain in the butt when walking with the cane, so I went out, tentatively, with two crutches. Felt fine once I got going, and even did some "intervals" after the two mile mark.

28 minutes to get through all of the exercises.

All the exercises again. Earlier I had knee lifts going to the countertop; couldn't repeat that this time.

No stair, no counter walk.

Just the lying exercises before leaving for work.

All of the exercises, including the new and modified exercises from Pat. Current list is:
Lying: Ankle pumps, Quad squeeze, Glute squeeze, Heel slides, Hip abduction, Straight leg lift, Bridges (now with legs offset each way and toes up off the bed), Leg extensions
Standing: Knee lifts, Hip abduction, Leg lift back, Straight leg back, Squats (now with no counter, arching back and getting head forward, knees can go in front of toes), Lunges, Counter walk (limit use of counter as much as possible).
New: Foot on step and stretch forward, Marching exercise with minimal support on both sides, Quad stretch (lying on bed with upper leg bent and pulling lower leg with belt to stretch)

Out for a late walk. Still some light for the start, even though it was after 9pm. Managed to go through the mile in a PR of 21:34, but was a little slower after that, mostly due to the reduced visibility requiring more caution.