Training Log Archive: ken

Event: QOC: Wheaton
 

didn't make it orienteering, had non-sporty friends in from out of town.

on the canal up from the angler's inn lot.

back felt good during the day, but hurting again in the evening.

for my future reference, these are:
1) lie on back; straight legs; overstretch L leg downwards, hold 3 count. x10.
2) lie on back, bend knees, feet off mat. Push L hand isometrically against upward movement of L knee. at the same time pull R knee strongly to chest. hold 3 count. x10
3) on R side; keep L leg straigh and behind the R. raise L leg slightly x25.
4) on back, bend knees, feet on mat. feet/knees together, roll both knees to L, hold 20 count. then tighten stomach and roll knees back to center. relax stomach and repeat, x3.
5) on hands and knees. raise R knee vertically 1-2", x25.
6) on stomach, arms by side. raise chest and arch the low back quickly x25.
7) stretch hip flexors; kneeling on floor/chair on one knee, hold 20 count, x3 each side. to intensify, press diagonally forward over the leg that's stretching.

felt ok, so I went faster. we'll see if I regret that later. sat down with alex tonight to plan the fall orienteering trips. she was surprisingly happy to send me away;-) you'll notice more Y's on the calendar.

C • This move has started paying dividends already! 3

so, I have to give some credit to Alex who made me go see this guy, I think he knows his stuff. he looked at me standing, and then leaning over a few times, and said that I tend towards a slightly lopsided spinal position (left shoulder lower, left hip higher, waist rotated left).

He gave some specific one-sided exercises designed to even me out. he re-checked after I did them there, and said that my alignment straightened, but it would probably be crooked again in about an hour. over time, the exercises should help me hold the straight position naturally, and then I should be good.

he also said that running was fine, and that I should just do the exercises before so that I'm more even when I run. apparently the hip twist makes my left leg effectively 1cm longer, which could explain why orienteering doesn't seem to cause me as much trouble as road training.

we talked about reasons the problem could start, it was probably a combination of moving stuff, lifting samantha a lot, and I think sitting at my desk at home contributes too, because there's not enough room underneath, and I tend to sit with my legs out to the right side, which would condition the leftward twist, and now that I think about it, also the leftward slouch.

C • How about road running and the... 3

supposed to do this twice a day

seeing a physical therapist tommorrow who's supposed to be a back expert, so I thought I should make it hurt just a little bit so I have something to talk about with him.