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Wednesday Oct 21, 2009 #
Strength / Weights (body weight exercises) 14:00
slept:8.1
I had my second physical therapy appointment today, and I got to do it in the gym, which was much more interesting than the little exam room we met in last week.
I told Stacey that I had been really sore from the negative calf raises on stairs I did on Friday, so she suggested I not go quite as far below step level when lowering on one foot. I also told her that I had run over 18 miles on the weekend and wasn't much the worse for wear. Of course, she encouraged me to rest as much as possible. My achilles area continues not to hurt when pinched or prodded. She thinks I have tendinitis.
She also suggested I use a Bosu balance trainer (the platform side) to do 4-direction tilts and wide-stance 3/4 squats, if I have access to one. Maybe there's one at Meadowbrook; I'll have to check.
She said I need to make the balancing on one foot exercises more challenging, because I'm already pretty strong. She suggested playing catch with a medicine ball while standing on my left foot on a pillow. We tried this (after 10x each leg calf raises on two feet, lowering on one, and the Bosu exercises), and while I mostly kept my balance okay, there were a few times where I lost my balance and had to work pretty hard to regain it.
I was surprised that she didn't tell me last week to stretch, but this week she did. I'm supposed to stretch both my gastroc and soleus muscles once per day for about 30 seconds. While I'm a bit skeptical about stretching, which I fear can tear rather than help injured tissues, I am more optimistic about it after the highly successful stretching treatment for my left, lower hamstring injury in 2007.
When I was doing the calf raising/lowering, Stacey pointed out that my right side was a lot stronger and more stable. I hadn't noticed that, but it was obvious once she pointed it out. I've always had some imbalance, but this was dramatic. I guess I've really been favoring the injured side. Just think how fast I'll be running once I'm using both legs!
In the evening, I did some crunches, back raises and push-ups.
I told Stacey that I had been really sore from the negative calf raises on stairs I did on Friday, so she suggested I not go quite as far below step level when lowering on one foot. I also told her that I had run over 18 miles on the weekend and wasn't much the worse for wear. Of course, she encouraged me to rest as much as possible. My achilles area continues not to hurt when pinched or prodded. She thinks I have tendinitis.
She also suggested I use a Bosu balance trainer (the platform side) to do 4-direction tilts and wide-stance 3/4 squats, if I have access to one. Maybe there's one at Meadowbrook; I'll have to check.
She said I need to make the balancing on one foot exercises more challenging, because I'm already pretty strong. She suggested playing catch with a medicine ball while standing on my left foot on a pillow. We tried this (after 10x each leg calf raises on two feet, lowering on one, and the Bosu exercises), and while I mostly kept my balance okay, there were a few times where I lost my balance and had to work pretty hard to regain it.
I was surprised that she didn't tell me last week to stretch, but this week she did. I'm supposed to stretch both my gastroc and soleus muscles once per day for about 30 seconds. While I'm a bit skeptical about stretching, which I fear can tear rather than help injured tissues, I am more optimistic about it after the highly successful stretching treatment for my left, lower hamstring injury in 2007.
When I was doing the calf raising/lowering, Stacey pointed out that my right side was a lot stronger and more stable. I hadn't noticed that, but it was obvious once she pointed it out. I've always had some imbalance, but this was dramatic. I guess I've really been favoring the injured side. Just think how fast I'll be running once I'm using both legs!
In the evening, I did some crunches, back raises and push-ups.