Well, yesterday was a pretty good day on the rehab front. A couple of big item things happened at the end of last week that I was still happy about. The biggest thing was having my knee flexion, in a prone position, measured at 112*. There may be a few of you out there that are saying, “Uhhh, Glenn?…That’s only 112*.” But listen…For the past 10 years I was lucky to be at 100*. And for the past 5 years, often my flexion was lucky to be at 90*! So to hear 112 last week, I was pretty happy.
As for yesterday’s workout, it was a good one with the legs. In one of my “ah-ha” moments, I started to do my single leg training on both legs this week. I had actually stopped working both legs individually for the past couple of weeks because my “natural” knee was flaring up with pain. I was not totally surprised by this but I wanted to manage it with a little rest so I stopped doing the extra with that leg. But yesterday I brought it back into the mix. I will detail the workout at the bottom, but I wanted to say that I am starting to see the light now with my new knee. Here’s to continued success and rehab.
Bike warm-up 10 minutes (Easy riding here to warm-up and increase blood flow. My expensive knee actually goes around the pedal stroke much better than my original knee)
Stretching and Foam Roller. (15 minutes) One of my favorite sayings here: “Fear is a great motivator.” I will always make time to work on the range of motion in that knee. I have been seeing improvements over the past couple of weeks and want to continue seeing the same. As I said, 112 last week…I want to get past 115 soon.
BW Squats 3×15. I am in a “catch-22” here. My expensive knee has a greater ROM than my original knee, so getting to the end range is tough on one leg vs the other. It’s important to maintain good mechanics through the movement. Better ROM will be addressed through single leg exercises.
Step-ups 3×15 (8 in box) Important point here. Watch the hips in the mirror. Hip tilting is cheating and compensating. Don’t do it.
Lateral Step-ups 3×15. (8 in box) Same points as above.
BW 1 leg SLDL 3×15. Getting the single leg balance back is “fun” and challenging, but is needed. Strength will improve here.
Heel Raises 3×15.
Stretch and Ice.
It was a good day yesterday. Sorry for the delay in getting this up, but I had to work too. I’ll be better. As Yoda says, “Do or Do not, there is no try!”