Training Log Archive: Wyatt

Copied forward from 4/13/2013 and revised slightly after Val Brill visit (former visit was 4/19/2010 - see log for then too)
Time recorded is only active exercise part - about 15 for the set.

- At least once a day: (Val says twice...)
-- Deep Tissue - R-IT well, L/R hamstrings, L/R quads & calves w/bottle, L/R feet light
- Stretch R-quad on back with ankle out to side
- Do the active stretch lunge, both sides twice, esp. focused on R-hip-flexor
- Do the active stretch IT cross-leg squats, incl. focus on R-inside-achilles
- Static Stretch R-IT, R-foot-parallel-to-L
- 20e side hip adductions - arch high then upper leg high
- 50+ situps
- Clock-squats (one-legged, off ~6inch platform, stepping down in various directions), 50 each side - slowly and carefully esp. on R-leg side, keeping leg straight (no knee to inside), and keeping hips & shoulders level
- Balance on 1 foot and do 50each-side ankle rotation set with the other
- Ankle band around both ankles, stand on one foot (start w/L as model - feel hip) - and wiggle it out and back
- 20+ push ups (core)
- 45 seconds of 1-legged balance on toes of each foot
- Stand on L-leg , rotate R-foot out 45 degrees, and lift a straight R-leg to the back-right and hold 5 seconds, repeating to exhaustion (pushing hard enough on each s.t. ~20 is exhaustion...)
-- Deep Tissue - R-IT well

For:
- (R) IT + inside of knee (fighting rare compression pain & IT@knee/hip/back pain)
- (R) Hip flexor
- Both of above still nag on and off for a few years now
- (L) & (R) Hamstring (occasional flares after intervals - situps seem to help remedy, presumably by helping w/hip posture)

Event: Elves of Elverson 5k + 10k
 

To start & to download...

OCIN_Armco_Middle_Dec_2013_Blue - Splits

Mostly just to keep warm. Some in big boots... :)

US Relay Champs - 4 Clean Horses of the Apocalypse = Win for DVOA

OCIN_US_Relay_2013_Red - Splits

Event: OCIN - US Night and Relay Championships
 

Visited PT Valerie Brill about the R-hip-flexor - which she identified as pain at the upper end of one of the quadriceps - not the psoas, as I thought perhaps it was - and considered it part of the whole package of issues in my R-light, including the very tight R-IT, and R-knee inner edge compression issues. R-IT was so tight, at one point she said "stop resisting" and let the leg drop to a natural position ( laying on side, R- leg up and a bit back(?)) and I wasn't resiting, it was just that tight.

DT on the sore spot is hard, as it hits both the femory vein, and a major nerve group - moreso than the lymph node I was worried about - and pressure on that nerve can cause significant numbness in the leg (e.g. the fleeting and/or radiating pain I had at times could be tight muscle pressing the nerve...)

Anyway - what to do new was to get back on the 4/13/13 set of exercises, plus esp. focus on loosening up the R-IT, so the hip can settle more to the side, and put less pressure on that quad - including new exercises of hip adduction ~20 each side, laying on side - elbow-hand and knee-foot parallel, and knee to shoulder/elbow in same plane - other hand on hip, and then prop up body sideways, then left upper leg.

Also she wanted me to add the ankle-band tied together thing - start with left leg and feel that hip and try to get the right leg in same position... 30 front, side, and back fast outs, w/hip in right spot.

Extra DT on R-IT...