A Full Spin

Exercise No Responses »
Dec 052011
 

Today was an awesome day!  I completed my first full spin class since my second knee injury.  For the last couple of weeks, I’ve been doing 1/2 of the class.

I was hoping that my knee would be pain free today and it was.  I didn’t feel like I needed ice or a nap when I was done.  WIN WIN!  As usual, I’m careful with the standing positions and still go at my own pace, but it’s so motivating to spin in Beth’s class.

Tonight, it feels a tad tight, but I’ll take it.

I’ve had some other good workouts lately, but nothing makes me sweat like a full hour of spinning.

I love planning my Monday’s around spin class and can’t wait until next week.

Knee Recovery

Exercise 1 Response »
Nov 042011
 

I’ll spare you the photos, but my knee/calf/leg still looks like it ran into a train.  I’m glad to say that the swelling is going down.  My biggest challenge now is a large hematoma on the front of the knee.  It’s making it hard to use stairs and bend without discomfort.  Except for that, the whole injury is a ton better than 8 days ago when the injury occurred.

Unfortunately, I’m pretty good an knee rehabilitation.  This is my 3rd significant injury.

The hardest part is my workout schedule.  I was finally back to solid long workouts just 2 weeks before this fall.  Now, I am starting over – again.

This week, I did go to the JCC on Monday or Tuesday since I had 3 extra kids while my friend had her baby.  It was probably good for me to take a rest.  On Wednesday, I did 30 minutes on a stationary bike.  It was slow and all about range of motion.  I kept the bike going just fast enough that the TV didn’t think I stopped.  It was about 40 RPM and didn’t make me sweat.  That being said, it felt good to stretch out my leg.

On Thursday, I went to the water aerobics class.  I wore a floatation belt to keep me from too much impact and only did 1/2 the class.  The water felt great, but I didn’t want to overdo it.

Today, I did another 30 minutes on the bike.  I don’t really think I over did it, but I’ve been crabby most of the day.  I think I just get frustrated with taking it easy.  It’s also hard to WANT to cook and clean when you have a bum knee.  With a fridge full of fresh vegetables, I want to use or preserve things before they go bad.

I’m encouraged that my knee will be better each day, but I’m also realistic in my thinking that it could take several weeks for the hematoma to absorb.  Meanwhile, I’m thankful that it’s not more serious and I’ll keep plugging along!

Knee Injury – again!

Exercise 1 Response »
Oct 272011
 

I was planning to post my weekly Fresh Fork CSA pick up today.  My computer network is not cooperating.  Hopefully, I can remedy the problem in the morning.

Instead, I’ll tell you about another injury.

Yesterday, while going into the JCC, Sally and I started to jog.  She likes to run to the door once we hit the sidewalk.  I’m not sure if Nick wondered in front of us or if Sally and I tripped over each other.  I can tell you that my left knee to the brunt of the fall as I tried not to fall on top of Sally.  She was crying and covered in mud, but she looked ok.  My knee was killing me.

We made out way into the J and sat on a bench to regroup.  I took the kids to the playroom and cleaned up Sally.  This involved putting Nick’s spare shorts on her since he pants were muddy and soaked.  It looks ridiculous, but works in a pinch.

I went to the desk and got an ice pack for my knee that was starting to swell.  By the time I did a very short workout and shower, I knew that I needed to get it checked out.

I called Stephen and he met us at the library so he could take the kids while I figured out my doctor strategy.  Do I try for a same day ortho appointment, do I go to the ER, urgent care or regular doctor?  I ended up with a same day appointment with internal medicine.

She ordered an x-ray.  It was negative.  I was glad nothing was broken or fractured.  She prescribed crutches, NSAIDS, ice, compression and elevation.

I headed to an ortho appointment today.  He checked to make sure my MCL and ACL were intact and told me that I have a “big boo boo”.  Basically, my knee is swelled up so much that I can barely bend it and nature needs to take its course.

I can do anything that is tolerable.  I’m glad that it wasn’t more serious, but it is still very painful.

Hopefully, I can have a weekend ahead with lots of rest and recuperation and be back in the swing of things next week.

Trainer Workout Solo

Exercise 2 Responses »
Jun 272011
 
I’ve decided that too many of my workouts without Chelsea are lazy and unplanned.  The goal of having a trainer is to learn many different exercises that I can do on my own.  Currently, I am working with Chelsea on Wednesday.  I’m going to start doing a repeat of the Wednesday workout on the weekend or Monday.  I’d like to fit it in on the weekend and leave Monday open for spin class, but I’m still a couple of weeks away from being able to spin.
I forgot my paper with a list of what Wednesday’s workout was, so I winged it.  Here is what I did:
eSpinner warm up – 20 minutes
jack-knife ABS – 10 on each side
core ball hold and crunch (3 ways) – 10 sets
regular crunch with knees in air – 30
biceps curl with 10 lb dumbbells – 2 sets of 12
triceps cable – 12 each at 60, 50, 40, 30, 20 pounds in a row
cable row in squat position – 15 at 40 lbs, second set of 15 at 30 lbs
squats – 20 (used the high step for a guide)
I also stretched well at the end of the workout.  I feel good that I remembered most of the exercises from Wednesday and I’m excited to have a better plan for the next few Mondays.  My knee is doing better, but it’s not 100% and I’m determined to keep it getting better, so I am continuing to increase my exercise – cautiously.
Next up: massage in the morning.  I had referred a member to the J back in November and this is my thank you reward.

E Spinner and Trainer Workout

Exercise No Responses »
Jun 222011
 

Today, I began my workout with a 30 session on the E Spinner.  I felt great.  It was nice to pedal at 80 RPM, sweat and not have knee pain.  That’s a Win, Win, Win!  Toward the end of my ride, I chatted with Chaya and the last few minutes flew by.

At 10:30 AM, I had a trainer appointment with Chelsea.  She was squat happy today!

The workout:

  • Jack-knife: ABS  (this is a floor exercise where one arm is at your side and the other is up above your head on the floor.  You bring up the stretched arm and opposite leg at the same time.  They are hard.)
  • Core Ball hold and crunch (3 ways): ABS
  • Regular Crunch with knees in air: ABS
  • Bicep Curl machine: 20 lbs (3 sets of 12)
  • Tricep Cable: 30 lbs one arm (2 sets of 15)
  • Cable Row in squat position: 40 lbs (2 sets of 15)
  • Push up on smith machine (lower bar this week – 2 sets of 12ish)
  • Mini Squats: Smith machine (didn’t need the Smith machine, but I was happy to have it available)
  • Sit/Stand/Press: 10 lb db one arm (one minute for each arm)

I ended with some stretching.  I feel great.  It’s especially nice because this was a solid hour workout and that’s probably my first one since I injured my knee.

Next up: strawberry picking in the morning if the weather cooperates

 

A Pain Free Great Workout Today

Exercise No Responses »
Jun 202011
 

I feel great today! This is the first day in a long time that my knee didn’t hurt at all. I ended up having 4 days off from the gym. Nick, Sally and I headed to the J on Thursday before our CSA pickup. When we arrived just after 4pm, two of the Kid Kare staff people were leaving. They were closed due to a power outage and flood. Apparently, the power went out during the thunderstorm and the Kid Kare room and part of the gym floor flooded. So, Kid Kare was also closed on Friday while they could clean and dry things out. Saturday, we don’t go to the J and Sunday was Father’s Day. Sally also went sick on Saturday and Sunday.

So, 4 days of rest must have done the trick. Today, I had a great (but cautious) workout and no pain.

20 minutes on the E Spinner averaging 80 RPMs. I was sweating and actually felt like I got a cardio workout. After that warm up, I completed some core floor exercises and PT exercises. I still had time and felt great, so I did the following:

2 sets of 20 @ 90 pounds on the abdominal machine
2 sets of 12 @ 70 pounds on the row
2 sets of 12 narrow and wide on the lat pull down

I made sure to stretch when I was done. I didn’t have a long workout, but I’m super excited to add more to my next workout.

Next up: strawberry picking if the weather cooperates, otherwise we’ll head to the J in the morning.

Water Aerobics

Exercise No Responses »
Jun 102011
 

I had a great workout today.  For the first time since my knee injury, I completed an hour long class.  It was nice to take the water aerobics class, and it was even nicer to be able to do almost all of the exercises.  I didn’t attempt the frog or soccer kicks.  I exercised good judgement and did other exercises during that time.

It was nice to workout and not be sore today.  I’m looking forward to getting back to my trainer workouts starting on Wednesday.

Another Rehab Day at the J

Exercise No Responses »
Jun 072011
 

As we were getting ready to go to the J today, thunderstorms rolled in.  We delayed our departure since it was storming and dark.  We ended up getting there about 1/2 later than normal.  My knee was a bit sore today from bicycling with Nick in the trailer on Sunday.   So, today’s workout was all for rehab.

I did 10 minutes on the elliptical, 40 minutes on the Nu Step and my PT floor exercises.  I’ve also been up and down the stairs all day taking care of the kids and my husband.  Tonight, I feel great.

Next up: strawberry picking the morning and workout in the PM.

The End of PT

Exercise No Responses »
Jun 032011
 

Today was my last physical therapy appointment.   As I suspected, my knee just needs more time and I need to continue the exercises.  I just don’t need the therapist to stand there and watch me do step ups or calf raises.  So, my 2 future appointments have been cancelled and I can call in a few weeks and go back if I deem it necessary.

Tim did give me a couple of new exercises to help with balance and lateral strength.  They are hard to describe, but involve standing on one foot and having the other foot move around while under tension.

I’m happy with my progress and just need to remain patient as the knee continues to heal.  I’m hoping to go strawberry picking soon and I don’t want my knee to be trouble.

After my PT appointment, I did 15 minutes on the elliptical.  I’ll be slowing increasing my time as my knee allows.  In a couple of weeks, I hope to work on increasing the intensity.

Next up:  day off with the family.

Knee Update

Exercise 1 Response »
May 312011
 

Today, I had another session of physical therapy in the pool.  It was very similar to my last workout in the pool.  The goal is to be moving and it’s easy on the joints.  I did walking forward, backward, sideways, squats, step ups, knee lifts, hamstring curls, bicycling, etc.  It was my last pool session.  The physical therapist thinks that I might not need land therapy after this week.  That would be GREAT!

My knee feels so much better.  I rested it over the weekend and I can tell.  The lateral movement is still sore and sometimes painful, so it’s certainly still needs work, but it’s not painful all day and that’s HUGE!

Next up: “real” workout tomorrow.  I’m shooting for 30 minutes on the elliptical, physical therapy land exercises and hopefully some arms (biceps, triceps, lat pull down, row, fly).

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