Etikettarkiv: rehab

#week 14

Thought that I would get rid of the cough this weekend but no such luck so I continue with my rehab exercises while waiting to get ready for exercising again which I am planning will happen this week.

Rehab exercises that I am doing this week every day

1. Squats from a chair 3×10

2. Lunges backwards 3×10

3. Gliding bridges with both legs 1×10 and one leg 2×10

January 19th I started doing Glididing bridges 3×10 with one leg

The plan is get back with my trail running and then starting doing different types of intervals, still avoiding running on asphalt and hard dirt roads. And after the rehab exercises will have a knee that won’t protest too loudly

Saturday

Finally I could head out on my first run this year after several weeks of cold. Decided to run the green marker to not push it too hard.

Knee have been resting and I have done 2 weeks rehab exercises.

Cold but I had such a great run, knee was happy. Have gained weight but I could still run up all the hills except one that I normally run up on. Some walking on some flat parts where I got a bit breathless and needed to catch my breath.

Ran a bit more on the dirt roads to test my knee but it did not complain. It is definately going in the right direction

Distance: 9.52K, time: 1:29’37 h, pace: 9’24/K

Sunday


I have promised myself to be open with my weight. This is really depressing but after several weeks of cold it is expected. I have a goal to get under 60kg and get back to 54kg but then the ocerstrained meniscus made me gain weight last year even if I exercised reguarly. These colds did not make it better.

But now it is time to get back with training so I also can come back as a ultrarunner.

#week 13

Since Dec 12th last year I have dealt with two colds so training has been put on hold.

But the cough is decreasing every day.

Last week I started with my rehab exercises again to get ready for the trail running when I am ready.

3 days rehab last week where I used both feet during the Gliding bridge exercise.

This week

Rehab exercises that I am doing this week every day

1. Squats from a chair 3×10

2. Lunges backwards 3×10

3. Gliding bridges with both legs 2×10 and one leg 1×10

Saturday Jan 15 and Sunday 16th I did Gliding bridges with both legs 1×10 and one leg 2×10

#week 4

Having rehab for my overstrained meniscus. Not allowed to run any longer runs right now but can bike long and swim.

Rehab exercises from my physiotherapist that I have to do every day:

1. Squats from a chair, 3×10

2. Gliding bridges with both legs, 3×10

3. Gliding bridges with one leg, 3×10

4. Lunges backwards, 3×10

No 2 and 3 is a combo right now and the goal is to just to no 3

Monday it was gym before work. Regular exercises was triceps, biceps, back and legs, then hips and calves.

Then I did the exercises that my physiotherapist has given me,  the gliding exercises are done on a flow mat which is optimal.

After work it was time for my first indoor bike ride on the trainer. I have forgotten how sweaty it gets inside, goal was to do at least 40K which I also did. Distance: 40.3K, time: 1:28K. Got beat afterwards.

Tuesday it was swim training before work, focus was on speed. I was not sure if my tired legs would slow me down but I did not feel those tired legs during swimming, I just got some minor cramp at the end. Distance: 2225 m, pace; 2’34 /100 m

Physiotherapist exercises in the evening.

Wednesday it was swim training before work, focus was on form. Distance: 2525 m, pace: 2’24 /100m.

Then after work I did indoor biking while watching worldchampionship relay biking. Distance: 30.1K, time: 2:01 h. Foamrolled afterwards.

This week when I have done the lunges backwards I have felt some pain in one little area on my front left thigh so I have not tried to get down too low on that side.

Thursday it was gym before work when I focus on legs, shoulders (for my swimming), back, hips and core and of course the physiotherapist exercises.

Friday morning I really like the PowerYoga 2 classes, was not there last week but nice to be back, a bit more people at the class but still could have social distance.

The last days my right knee has not been sore which I hope is a good sign.

Saturday this morning I had the luxuary to drive to Frostavallen and run my 10K trail run that I cut down to 9.5K since it is too much dirt road at the end and I do not run in dirt roads til my knee feels much better

Today I decided to test to run in a normal pace, this summer I had to run slower to not upset my knee during the run. This morning my knee was with me, did not protest. Super happy!

9.5K, 1’24 h, still walk on the dirt roads.