Of course, pulling my hamstring at the end of week 10 spelled no hamstring strength for week 11. I visited PT on Monday and Wednesday, skipping all hamstring strength.
Unfortunately, I skipped my PT on Friday due to lack of good circumstances. I was visiting family for Thanksgiving and there was no good opportunity to do the strength exercises.
I've also been skipping out on stretches on the off days, so no stretches since Thursday. Boo.
Anyway, the hamstring seems to be recovering and I'm hoping to start the ham strength tomorrow night at the PT.
Sunday, November 29, 2009
Sunday, November 22, 2009
Week 10: Sad hamstring week
PT visit Monday had the usual strength increases for the quads. For ankle weights, I went up more than 1lb to 8lbs + shoes (from 7lbs no shoes).
So this was the weekend of hamstring strength, but because I sprained it three f'ing times last weekend, it was not meant to be.
Monday, we attempted hamstring exercise by standing up and flexing my knee by raising the heel up towards my butt. This hurt a little through the range of motion, but I did 3 sets of 15 anyway. Then we attempted bridging, which didn't hurt.
Wednesday at the PT the hamstring still hurt some, but I decided to do the exercises anyway. Thursday, I could feel my hamstring being tender all day long and Friday it was achy as well.
So at the PT Friday, I skipped hamstring altogether. My PT massaged my hamstring and ultrasounded it. She also gave me arnica gel to rub into my hamstring bruise.
Oh yeah, Monday, there was a big, nasty nasty bruise above my knee, near the hamstring violation site.
Friday, we decided to let the hamstring rest and try to be careful over the weekend.
So of course, what happens is that I ended up really pulling the hamstring AGAIN Saturday night, after stepping into a piece of poop on an uneven walkway. It really hurt.
This pisses me off because it means more hamstring strength training delays. I am guessing another week until it recovers.
And I have to try to be REALLY CAREFUL now, walk really deliberately and not wear those shoes that slip so easily in on wet pavement.
A sad hamstring week, here's to a Sunday of rest.
So this was the weekend of hamstring strength, but because I sprained it three f'ing times last weekend, it was not meant to be.
Monday, we attempted hamstring exercise by standing up and flexing my knee by raising the heel up towards my butt. This hurt a little through the range of motion, but I did 3 sets of 15 anyway. Then we attempted bridging, which didn't hurt.
Wednesday at the PT the hamstring still hurt some, but I decided to do the exercises anyway. Thursday, I could feel my hamstring being tender all day long and Friday it was achy as well.
So at the PT Friday, I skipped hamstring altogether. My PT massaged my hamstring and ultrasounded it. She also gave me arnica gel to rub into my hamstring bruise.
Oh yeah, Monday, there was a big, nasty nasty bruise above my knee, near the hamstring violation site.
Friday, we decided to let the hamstring rest and try to be careful over the weekend.
So of course, what happens is that I ended up really pulling the hamstring AGAIN Saturday night, after stepping into a piece of poop on an uneven walkway. It really hurt.
This pisses me off because it means more hamstring strength training delays. I am guessing another week until it recovers.
And I have to try to be REALLY CAREFUL now, walk really deliberately and not wear those shoes that slip so easily in on wet pavement.
A sad hamstring week, here's to a Sunday of rest.
Sunday, November 15, 2009
Week 9, days 4-7
Did some very intense elliptical Thursday, then all my scheduled PT strength exercises on Friday.
I have full flexion! Or at least 99% there. Wicked awesome!
Over the weekend, I skipped stretches both days. Boo on me. However, what's worse, is that I pulled my hamstring a total of 3 times, Saturday and Sunday. Damn. The last incident was just Sunday night, just as it began feeling better.
I hope that all this hamstring abuse won't delay my hamstring strength gains, though I think it probably will.
Having the hamstring be pulled was part of the excuse for skipping stretches on both days. I still could've done the calf stretches, but instead I wrote the whole thing off.
Well, let's see what the physical therapist says tomorrow.
I have full flexion! Or at least 99% there. Wicked awesome!
Over the weekend, I skipped stretches both days. Boo on me. However, what's worse, is that I pulled my hamstring a total of 3 times, Saturday and Sunday. Damn. The last incident was just Sunday night, just as it began feeling better.
I hope that all this hamstring abuse won't delay my hamstring strength gains, though I think it probably will.
Having the hamstring be pulled was part of the excuse for skipping stretches on both days. I still could've done the calf stretches, but instead I wrote the whole thing off.
Well, let's see what the physical therapist says tomorrow.
Wednesday, November 11, 2009
Week 9: Day 3
Yesterday, did a pretty intense elliptical workout and the knee felt pretty much fine. Forgot to stretch though!
Today's PT was good. Same routine as Monday, except one-legged heel raises off the floor now. The right calf is definitely weaker, but no discomfort on the knee. On stepping down from the step, I am now trying not to "crash down" so much, but come down with more control. Still not descending entirely controlled though.
Today's PT was good. Same routine as Monday, except one-legged heel raises off the floor now. The right calf is definitely weaker, but no discomfort on the knee. On stepping down from the step, I am now trying not to "crash down" so much, but come down with more control. Still not descending entirely controlled though.
Monday, November 9, 2009
Week 9: day 1
Knee felt great over the weekend, but I skipped the stretches one day (too
busy). Alas skipped ice both days.
Today, Monday, went to the PT. Up to 7lbs on ankle weights and 5 plates on the leg press. Wobbly foam pad for the balancing and that was not that difficult. Managed a 30 second non-stop balance on the right leg at the end. Everything felt good.
My back to running date is early Dec. Seeing how I'm starting hamstring strength after 9 weeks, leaving only 3 weeks until running date. However the followup with my doc is a week off as well, so I may actually get 4 weeks of HM strength before running.
busy). Alas skipped ice both days.
Today, Monday, went to the PT. Up to 7lbs on ankle weights and 5 plates on the leg press. Wobbly foam pad for the balancing and that was not that difficult. Managed a 30 second non-stop balance on the right leg at the end. Everything felt good.
My back to running date is early Dec. Seeing how I'm starting hamstring strength after 9 weeks, leaving only 3 weeks until running date. However the followup with my doc is a week off as well, so I may actually get 4 weeks of HM strength before running.
Friday, November 6, 2009
Week 8, days 4 and 5
Yesterday, rocked the elliptical at the gym for 15 minutes at a lighter-to-medium intensity and felt good. Topped it off with a 15-minute bike ride of higher intensity (180+ bpm heart rates again) and that felt fine. Did my stretches.
I was a bit surprised that the knee felt fine all the way through my 2nd elliptical outing. This means that I must've "conditioned it" or "broke it in" with the 10-min elliptical Wednesday. So basically, you gotta work it to get any results.
However, at the end of last night, did a bunch of standing around and walking. When I woke up this morning, my tibia felt more painful than the painless level that it has been at before. Still, it's a fairly slight increase in pain, so I'm not worried.
I've been doing more stairs, mostly the ones at home (avoiding stairs at work still). Coming down stairs is more difficult, as one might expect. It's not very smooth, I kinda "drop" onto the step, and so I need to work on it. Coming up the stairs feels fine/OK.
Today, I did some evening PT in my work gym. I ramped up my elliptical for 20 minutes at a lower intensity (heart rate 130-150bpm). A pair of 6lbs ankle weights made for one heavy gym bag. Did stepups, heel raises, balancing and stretches. Knee felt fine!
I was a bit surprised that the knee felt fine all the way through my 2nd elliptical outing. This means that I must've "conditioned it" or "broke it in" with the 10-min elliptical Wednesday. So basically, you gotta work it to get any results.
However, at the end of last night, did a bunch of standing around and walking. When I woke up this morning, my tibia felt more painful than the painless level that it has been at before. Still, it's a fairly slight increase in pain, so I'm not worried.
I've been doing more stairs, mostly the ones at home (avoiding stairs at work still). Coming down stairs is more difficult, as one might expect. It's not very smooth, I kinda "drop" onto the step, and so I need to work on it. Coming up the stairs feels fine/OK.
Today, I did some evening PT in my work gym. I ramped up my elliptical for 20 minutes at a lower intensity (heart rate 130-150bpm). A pair of 6lbs ankle weights made for one heavy gym bag. Did stepups, heel raises, balancing and stretches. Knee felt fine!
Wednesday, November 4, 2009
Week 8: day 3
Good PT visit today.
When I go to the PT, I either have my actual PT (with an MSPT degree) or her assistant work with me. They are both great and tend to agree on the same things. Today, my actual PT worked with me, for the first time since last doctor's visit. I mentioned that I was staying away from the elliptical until we begin hamstring strength. But she said that it's OK and I can start the elliptical at this point. I can keep doing it, as long as there's no pain, adding 5 minutes at a time.
So I did the elliptical for 10 minutes. At minute 2 or so, the knee felt a little bit painful, but it stayed at that same level through the whole thing, so I'm hoping that it will get "used" to this. I really want to be able to rock the elliptical full power soon.
I asked about stairs and she said that I should be navigating stairs normally, unless there's pain. Of course, I should limit the amount of stairs if I have a choice, so I'll still be choosing the elevator at work. However, at home, I should stop doing the one-legged stairs and do a normal ascent and descent.
When I got home, I attempted a normal ascent and it was alright (ascending feels weird, the right leg doesn't feel "full power" upon ascent). However, I was too afraid to attempt a descent.
The PT said that I should try to do things normally, such as stairs, because the longer I don't do things normally, the worse it will be to go back to normal.
She noticed I limped just a bit walking into the appointment, noting that I wasn't flexing my right knee enough on the right leg step off (I almost was keeping it locked straight). I walked around again, attempting to do it right and my walking was better. So I need to remember to keep that walking limp-free.
I stayed at 6lbs for ankle weights. The left leg is just barely able to finish those with the quads fatiguing, and the right leg had an easier time with the weights, with no quad fatigue felt. It's a bit strange, because my right leg is definitely not as beefy/muscular looking as the left leg, so I would have expected the quads to be strained less on the left leg.
Incision looks a bit red still but not any worse than Monday. So hopefully it's not an infection.
My flexion is kicking ass, I am down to three fingers butt-to-heel. (Or maybe even 2.5).
When I go to the PT, I either have my actual PT (with an MSPT degree) or her assistant work with me. They are both great and tend to agree on the same things. Today, my actual PT worked with me, for the first time since last doctor's visit. I mentioned that I was staying away from the elliptical until we begin hamstring strength. But she said that it's OK and I can start the elliptical at this point. I can keep doing it, as long as there's no pain, adding 5 minutes at a time.
So I did the elliptical for 10 minutes. At minute 2 or so, the knee felt a little bit painful, but it stayed at that same level through the whole thing, so I'm hoping that it will get "used" to this. I really want to be able to rock the elliptical full power soon.
I asked about stairs and she said that I should be navigating stairs normally, unless there's pain. Of course, I should limit the amount of stairs if I have a choice, so I'll still be choosing the elevator at work. However, at home, I should stop doing the one-legged stairs and do a normal ascent and descent.
When I got home, I attempted a normal ascent and it was alright (ascending feels weird, the right leg doesn't feel "full power" upon ascent). However, I was too afraid to attempt a descent.
The PT said that I should try to do things normally, such as stairs, because the longer I don't do things normally, the worse it will be to go back to normal.
She noticed I limped just a bit walking into the appointment, noting that I wasn't flexing my right knee enough on the right leg step off (I almost was keeping it locked straight). I walked around again, attempting to do it right and my walking was better. So I need to remember to keep that walking limp-free.
I stayed at 6lbs for ankle weights. The left leg is just barely able to finish those with the quads fatiguing, and the right leg had an easier time with the weights, with no quad fatigue felt. It's a bit strange, because my right leg is definitely not as beefy/muscular looking as the left leg, so I would have expected the quads to be strained less on the left leg.
Incision looks a bit red still but not any worse than Monday. So hopefully it's not an infection.
My flexion is kicking ass, I am down to three fingers butt-to-heel. (Or maybe even 2.5).
Week 8, day 2
Seems like the incision is less red overnight. Skipping the massaging, hoping the redness will go down. During the day, it felt like the jeans were rubbing against the incision, possibly irritating it. Almost felt like I should go back to wearing shorts.
Hopped on the bike for 20 minutes and did upper body workout, but didn't do the stretches last night. Forgot to do them after the workout in the gym and the hamstring didn't feel quite right when trying to stretch it last night, so I just went to bed as is.
Hopped on the bike for 20 minutes and did upper body workout, but didn't do the stretches last night. Forgot to do them after the workout in the gym and the hamstring didn't feel quite right when trying to stretch it last night, so I just went to bed as is.
Monday, November 2, 2009
Week 8, day 1
The sleeping has been good last week or so. I only sometimes wake up around 5-6 (instead of 4am) with a slight knee ache. Much improved experience overall!
PT visit today was good. I went to 5 plates on the leg press, but backed off to 4 in the beginning of the 2nd set, because I began getting some pain above the knee, at the bottom of the femur. It was slight and only on pushoff, but after I shifted to 4 plates, it went away. So I am staying at 4 plates for a bit.
Did 6lbs with ankle weights with both legs. My left hip may be sore tomorrow.. the left leg definitely forgot what it's like to lift these on a regular basis. Still managed all my 3x15 sets.
Did step-ups off a slightly taller step and they felt fine. The balancing with the eyes open is very good now on the right leg.
The PT noticed some increased redness around the hamstring incision site. Hoping it's not an infection. I am going to stop massaging it with the petroleum jelly cream for a few days to see if that changes anything. I also wiped down Aircast knee cuff, just in case some crap developed on it.
At home, coming down the stairs, I stumbled and pulled my right hamstring. Ow! Kinda sorta icing it now and hoping it'll heal itself overnight. I guess this is not a particularly terrible time to pull the hamstring (almost at the 8-week mark), but still not a good thing.
PT visit today was good. I went to 5 plates on the leg press, but backed off to 4 in the beginning of the 2nd set, because I began getting some pain above the knee, at the bottom of the femur. It was slight and only on pushoff, but after I shifted to 4 plates, it went away. So I am staying at 4 plates for a bit.
Did 6lbs with ankle weights with both legs. My left hip may be sore tomorrow.. the left leg definitely forgot what it's like to lift these on a regular basis. Still managed all my 3x15 sets.
Did step-ups off a slightly taller step and they felt fine. The balancing with the eyes open is very good now on the right leg.
The PT noticed some increased redness around the hamstring incision site. Hoping it's not an infection. I am going to stop massaging it with the petroleum jelly cream for a few days to see if that changes anything. I also wiped down Aircast knee cuff, just in case some crap developed on it.
At home, coming down the stairs, I stumbled and pulled my right hamstring. Ow! Kinda sorta icing it now and hoping it'll heal itself overnight. I guess this is not a particularly terrible time to pull the hamstring (almost at the 8-week mark), but still not a good thing.
Week 7, days 6 and 7
The weekend was good. I did my stretches, but skipped the cardio, since I don't have a stationary bike I can use over the weekends (my roommate's bike is a reclining bike, not upright, and it is a hassle to use). I need to get a gym membership to do stuff on the weekends.
The knee felt good over the weekend. Still some aches and a throb of pain here and there, but pretty calm overall. Ibuprofen takes care of it all. The swelling seems to have gone down more right around the patella, with the most visible swelling just below the knee, above the hamstring graft site.
I went to two parties on Fri and Sat, mostly standing around and not a lot of sitting. I managed OK and the knee didn't act up too much. I have now developed a more pronounced click on certain knee movements and motions. Not so much during the walk, but more during a knee flex after some walking.
The muscle soreness from my first upperbody workout on Tuesday has finally faded over the weekend.
The knee felt good over the weekend. Still some aches and a throb of pain here and there, but pretty calm overall. Ibuprofen takes care of it all. The swelling seems to have gone down more right around the patella, with the most visible swelling just below the knee, above the hamstring graft site.
I went to two parties on Fri and Sat, mostly standing around and not a lot of sitting. I managed OK and the knee didn't act up too much. I have now developed a more pronounced click on certain knee movements and motions. Not so much during the walk, but more during a knee flex after some walking.
The muscle soreness from my first upperbody workout on Tuesday has finally faded over the weekend.
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