Etikettarkiv: hip

Running Pain Free

Short week due to Christmas celebration.

And so this incident with my right knee on Christmas Eve.

Of course it wouldn’t stop me from getting to the gym this week.

I couldn’t find any Yoga class that fitted my schedule but I needed to get back to the gym. Was not there last week.

 

Gym

Couldn’t do all exercises because I cannot put down my right knee on the ground.

Started with 1K rowing

Then it was some hip exercises, biceps, triceps, lunges with a bar.

For the first time I did this good hip exercise that I hadn’t done in a while. I step on a ”bench” from the front, side and combination front and side. The goal is to do this exercise once a week at the gym from now on.

Then hip exercises I could do was laying on the side and lift the top leg, bridges, plank leg raise, squat to the side, side lunge, single leg crab, wide squat, lung to heel raise.

Stood on a balance board counting to 90, foamrolled my calves

Then for core it was rolling toe plank, plank, boat with a ball

Then of course stretching.

Gym

TIme for the second time at the gym this week.

Decided to do indoor biking as warm up. Strange bikes. Realized that I have not been biking for a while. Could set that my distance goal was 3K and then found out when I have done that 🙂    Thought that I would also know how long it took but not.

Continued with back exercises. Realized when I got back home that I forgot to do shoulders.

Ended with core: Rolling toe plank, plank, boat with weight, pilates and then halvmoon (balance trainer) for 90s, suppose to be good for my inner core muscles.

Then hip exercises: top leg, Squat to side, Side lunge, Wide squat, Plank leg raise, Single leg crab, Lung to heel raise 20s (10s+10s)

No foamroller was available so ended with stretching.

See how it will go tomorrow when I plan to run my first trail run since Kullamannen in November.

 

Gym

Before I went to the gym I had a hair cut 🙂

Surprised that I got down to my hairdresser in such  short time. Tood another tour due to all the construction in my hometown.

Some people have decided to get us a tram, unbelievable and then district heating. Depending where you want to head you have to think twice,

After the haircut I went to the gym.

Tonite I increased the weight on my calves 🙂

Still struggling with tricepts, chinups.

I felt tiredness in my back when I started my session with hip exercises, core and calves (funtional training) but hope that my back will get stronger which it will.

Added some more core exercises, I seem to have core muscles afterwards, someone told me that if you have good core muscles and do a lot of core you will feel sore the day after, that happened last week.

During my hip exercises I got tired in my hip muscles and stretched with the dove stretching exercise for the first time.

I just have to keep going to get my strength back.