Note
More detail on what my doctor said coming soon. For the moment, cycling is out again, some sort of deep water leg exercises are in in addition to swimming, and I have an appointment to see a physiotherapist on Monday morning.
The doctor thinks I have tendinitis primarily of the right IT band, which is much tighter than the allegedly also tight left IT band, and... I guess I've got nothing more specific than a contusion within the quadriceps muscle for what's restricting my range of motion. She believes racing in Florida is responsible for the tendinitis really flaring up a week after the original injury - my bad there. I've been switched from ibuprofen to naproxen sodium (Aleve) and referred to a formerly professional football playing physical therapist (certainly ought to know knee problems). Appointment to reassess progress is set for April 4. My participation in Flying Pig is presumably nixed.
Swimming 46:00 [3]
(injured)
Back to swimming - more front crawl than anything else but mixing various strokes and experimenting with what I might do in the way of leg exercises. Despite my limited range of right knee flexion, I can sort of do deep water running (I suspect my form is less than classic). My doctor seemed to want me to do more side to side leg movements (a way of encouraging the IT band to loosen or just to generally work things that stabilise the knee?) so I experimented a bit with treading water by scissoring the legs sideways rather than backwards and forwards. Have placed a hold on a book on aquatic exercises which I hope will fill in for my limited creativity and knowledge of what might be helpful or harmful to do. Will have to ask the PT on Monday for advice as well.
Core exercises 3:00 [4]
(injured)
It's a pain being restricted to the exercises that don't involve significant knee flexion - crunches, twisting crunches and back raises in this session.
Strength 8:00 [3]
(injured)
Alternating sets of one-legged squats on the left leg with sets of calf raises on both legs.