I have been progressing in PT every week or so, however last night I had reality handed to me on a bozu ball.
I was trying to do some balancing on my left side, focusing on my left glute and hamstrings, but no matter how hard I willed it my muscles would not cooperate. I was extremely wobbly and had to put my other foot down in order to not fall over, leaving me very frustrated.
When I did the same exercise on the right side I was struggling to stay straight, but I was still able to do the move without falling over or having to stop. Clearly my left side, while stronger than months ago, is still lacking strength in key muscles. It will simply take practice and additional strength training to build my balance on the left side. Here are some exercises I will share with you, because everyone needs a little balance in their lives.
Squats on the Bozu
Give these workouts a try – did you fall over?
My PT workout sessions are all about strengthening my glutes, hamstrings and quads in order to support my hip and ultimately get back to running shape.
Everything I do can be augmented to be done at home or in any gym so I thought I would share some of the booty wealth with all of you.
I normally start with some low side steps back and forth across the room along with some lunges.
Bridges are also important, especially lifting one leg in the air so I isolate one glute at a time.
I also do a lot of balancing on one foot while raising the other:
Planks (side planks too) are very important for keeping my core strong and lifting one leg at a time makes it even harder!
Of course it helps to have a trainer telling me how long to hold each pose and to keep me working and pushing it the entire hour. But give some of these moves a try and I am sure that your buns will feel the burn!
Yesterday was my first day of personal transitional training. I worked with a trainer at my physical therapists office doing specific strength training to build up my leg and glute muscles. She certainly kicked my butt for that full hour but it felt great! It was wonderful to move my body again, pushing it to its new limit and feeling the muscles burn.
And as simple as it is, it felt even better to put on my old workout/running clothes!
(Sorry for the blurry photo)
This was the first time in three months that I felt really normal – being in a gym with no crutches, moving my body in familiar ways and getting a good workout in.
I am excited to continue with these sessions that will fast-track my recovery
I was exhausted afterwards and I came home and collapsed, relaxing alongside this sleepy girl:
And when dinner rolled around I was in the mood for some good old matzoh ball soup! Thanks to a box and some spices this dinner was whipped up rather quickly and it was exactly what I needed to sooth my aching body.
Since my recovery does not need prescription rehab I haven’t been in a real rush to go to PT. But yesterday I decided to set up a plan to get my muscles moving again and get back into shape. In addition to swimming I will now have a transitional trainer that will work with my handicaps and limitations in order to get me back into athletic shape.
Let’s just say that my muscles weren’t thrilled to do clams and leg lifts but I know the stronger my muscles get the less impact my healing bones will have to deal with. So from now on evenings will be devoted to at home leg workouts and planks!
After my PT appointment I hit the pool for a bit to feel weightless and then my stomach called me home for dinner. When I got home I threw some Tofu Shiratake noodles in a bowl with a veggie burger and sauce.
Then it was time to give the cat her workout.
Ever since I came home from the hospital I have documented milestones such as, going to the bathroom by myself, taking a shower, hopping down the stairs, and now I have reached a new level – I went to physical therapy yesterday!
I have mastered my crutches and championed the stairs, so I felt it was time to strengthen the muscles that I have not been using. In 4 weeks time the muscles in my left leg have disappeared and I am determined to build them back up quickly, walking or no walking.
I took a break from cardio on the crutches and traded those sticks for some strength training.
The moves were not particularly comfortable, but I know that after the first week of clams and leg lifts I will see a big difference.
Day one of exercises done – on to day two!
Do you see a Physical Therapist?
When I woke up at 5:40 yesterday morning I was expecting to go to a 6:15 spin class and then catch the 7:30 bus to work – well let me tell you this did not happen. Instead, when I got to the gym, with plenty of time to sign up for the class mind you, the person right in front of me snagged the last bike! Then when I looked around the gym basically every machine was being used and every last treadmill was taken. So I decided to race back home and go for my own run – in the dark. Sadly at the very end of my run my knee started to hurt so I walked home and made my way to work.
My early morning effort to work out was to make sure we had plenty of time for laundry in the evening. Remember when Dave and I went with the rest of my family to Anguilla? Well we haven’t done laundry since before we left for this trip – before January 3rd! So Tuesday way the day.
Let’s just say we did a lot of laundry, which is one of the most productive and satisfying things a human can do We do not have our own washer or dryer in our apartment building so we travel down the street and pass the time playing cards.
This morning I am going back to the physical therapist to check out my knee again and to learn how to “chi-run”. I will certainly let you all know how this goes…