The last couple of days have been good despite the heat in Melbourne. Temperatures have hit 30+ degrees this week but thankfully the swelling in the knee doesn’t look like it’s increased. Work has been quiet this week also which has enabled me to go to the gym on my lunch break which is great! I feel like my walking is getting better every day although I still have a slight limp which I need to keep working on.
Each of the last 3 mornings I have started the day with 3 sets of 10 of the straight leg raises which seems to work well for me. I am now able to sit at my desk for longer periods of time with my leg down but I do occasionally prop it up on another chair when it feels like it’s stiffening up. I’ve done the following at the gym in the last 2 days:
Monday
· Chest workout – Flat bench press (3 x 8), Incline chest press machine (3 x 8 focusing on negatives) & incline dumbbell flyes (3 x 10)
· Quad tensing & ankle pumps – 1 set of each
· Straight leg raises – 3 sets of 10 (both legs)
· Calf raises – 3 sets of 10
· One legged squats (1/4) – 3 sets of 10
· Exercise ball on wall – 4 sets of 10 (6 sec squeeze)
· Ab workout (crunches) – 3 sets of 20
Tuesday
· Back workout – Lat pull down machine close grip (3 x 10), Lat pull down wide grip (3 x 8) & Seated row machine (3 x 8)
· Quad tensing & ankle pumps – 1 set of each
· Straight leg raises – 3 sets of 10 (both legs)
· Calf raises – 3 sets of 10
· One legged squats (1/4) – 3 sets of 10
· Exercise ball on wall – 4 sets of 10 (6 sec squeeze)
· Ab workout (crunches) – 3 sets of 20
Today I’m planning to work on my triceps followed by my usual leg exercises. I’ll also do my usual exercises at home following by some more bike riding. I’ve actually stepped this area up and have done 15 minutes each time for the last 2 nights (just over 5 km each time). The knee feels great after this and it’s also nice to get a good sweat up!
I’m looking forward to seeing my PT tomorrow to see what he has in store for me – hopefully some new exercises!
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