Thursday I was back at the gym, and managed 25 minutes on the airbike, although I'm sure I'm slower than anyone else would be! I changed hand grip every 2.5 minutes again, to keep it from getting too boring. Where the bikes are situated gives a view of most of the gym, so watching people also passes the time. There was the usual bloke in the skintight white shiny top who does very aggressive moves, with lots of grunting and contorting, and paces about like a gorilla. Even I can see that he is absolutely rigidly tight and has terrible form (my physio's verdict? He'll end up with shoulder, neck and back problems, and probably hip problems as well).
I didn't try the treadmill as my knee was a bit niggly. I upped the weights for incline rows to 4kgs, and it still felt a little light, so will try for 5 next time. I was able to find a swiss ball, and the resistance bands were available, but the rings had been looped over two separate bars, so I couldn't see how to walk between them without them sliding (my physio pointed out I should just have moved them to the end of the cage, oops). Unfortunately a colleague had brought in Quality Streets and After Eight's, so I blew all that good work in a single afternoon.
Shoulder update: my shoulder now feels pretty good, and movement in front and to the side is good, movement to the back is getting a little better, but still restricted and still hurts down my tricep. I can see muscle building in my deltoids and pectorals, and my biceps and forearms. Triceps are taking longer, and my trapezius is also slower to come back. A big milestone is that I can now feel my shoulder blade moving independently of my shoulder joint, and with less clicking than before.
Friday I was back at the physio, and we agreed to give some focus to my knee. Here is what I was given to do:
When you google those, you see that are all part of a set to build your glutes so basically what the physio did was look at me and think, yep, can easily see what the problem is here, no butt muscle, but didn't want to actually say that. So here's a set of "random" exercises, you might notice they make your butt hurt enormously, but let's not discuss that....they do make my butt hurt, a lot, and are really challenging. Plus, I realise I've been doing bridge wrong all my life. I had never understood why they were noted as glute exercises, they only ever hurt my hamstrings, but now I see my feet were in the wrong position, and also not flat enough.
He also massaged my shoulder, and yes, it is still tight, but that seems to be a theme with my entire body. He was slightly appalled at how tight my leg muscles were as well. I love how judgemental he is - a girl was doing some random jerky moves with a medicine ball, throwing it to the ground and I asked what the point of it was (I've never understood it). His response? "The way she's doing it? none." Ha. He did then demo how it was meant to be done, and wow, it was impressive, and also clearly showed the point of it.
I'd forgotten my locker lock and so couldn't go to the gym after that, so a pretty lazy day really.
Saturday I got up and did full pilates, as well as the new leg exercises, and stretching. My knee is cautiously feeling better already, which seems a little too quick. But then, I haven't run since Sunday, so it has also had a rest this week. Tomorrow I'm running, will be very interesting to see how it goes. I will be doing these before I head out: IT-band-pain And I'll do the NHS legs for runners when I get back. If nothing else, I'm going to get some pretty decent legs out of all this!
One thing does annoy me - I was dumb enough to think that running and pilates would be enough, and I'd be fit and toned. Turns out that no, you need to do a whole ton of work to get your legs and core into a strong enough state to actually be able to run without injuring yourself. So you have to do exercise, to be able to do other exercise. That sucks.
I didn't try the treadmill as my knee was a bit niggly. I upped the weights for incline rows to 4kgs, and it still felt a little light, so will try for 5 next time. I was able to find a swiss ball, and the resistance bands were available, but the rings had been looped over two separate bars, so I couldn't see how to walk between them without them sliding (my physio pointed out I should just have moved them to the end of the cage, oops). Unfortunately a colleague had brought in Quality Streets and After Eight's, so I blew all that good work in a single afternoon.
Shoulder update: my shoulder now feels pretty good, and movement in front and to the side is good, movement to the back is getting a little better, but still restricted and still hurts down my tricep. I can see muscle building in my deltoids and pectorals, and my biceps and forearms. Triceps are taking longer, and my trapezius is also slower to come back. A big milestone is that I can now feel my shoulder blade moving independently of my shoulder joint, and with less clicking than before.
Friday I was back at the physio, and we agreed to give some focus to my knee. Here is what I was given to do:
- Clam Shells (not the easy version, why do a simple one when we can work so many muscles at the same time?!). Also, I only just realised that the arm so casually pointed up at the ceiling is my left....it's come a long way!
- Bridge with resistance band and step (and arms crossed, mostly because I can't put my arms down when my head is also down, it hurts too much - of course, he was happy, as it also makes it harder)
- Fire Hydrant - so called because it looks like you are a dog pissing on a fire hydrant, nice....elegant even)
- Foam roller
When you google those, you see that are all part of a set to build your glutes so basically what the physio did was look at me and think, yep, can easily see what the problem is here, no butt muscle, but didn't want to actually say that. So here's a set of "random" exercises, you might notice they make your butt hurt enormously, but let's not discuss that....they do make my butt hurt, a lot, and are really challenging. Plus, I realise I've been doing bridge wrong all my life. I had never understood why they were noted as glute exercises, they only ever hurt my hamstrings, but now I see my feet were in the wrong position, and also not flat enough.
He also massaged my shoulder, and yes, it is still tight, but that seems to be a theme with my entire body. He was slightly appalled at how tight my leg muscles were as well. I love how judgemental he is - a girl was doing some random jerky moves with a medicine ball, throwing it to the ground and I asked what the point of it was (I've never understood it). His response? "The way she's doing it? none." Ha. He did then demo how it was meant to be done, and wow, it was impressive, and also clearly showed the point of it.
I'd forgotten my locker lock and so couldn't go to the gym after that, so a pretty lazy day really.
Saturday I got up and did full pilates, as well as the new leg exercises, and stretching. My knee is cautiously feeling better already, which seems a little too quick. But then, I haven't run since Sunday, so it has also had a rest this week. Tomorrow I'm running, will be very interesting to see how it goes. I will be doing these before I head out: IT-band-pain And I'll do the NHS legs for runners when I get back. If nothing else, I'm going to get some pretty decent legs out of all this!
One thing does annoy me - I was dumb enough to think that running and pilates would be enough, and I'd be fit and toned. Turns out that no, you need to do a whole ton of work to get your legs and core into a strong enough state to actually be able to run without injuring yourself. So you have to do exercise, to be able to do other exercise. That sucks.
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