Rest day
Other than some rehab routines related to overcoming PFS, today is primarily a rest day. I will therefore mention some of the more basic routines I have been assigned by my physical therapist here.
1. Foam rolling: Here, I have focused on slow rolls on my quad and IT band at several angles.
2. Supine ITB stretch with strap: https://www.youtube.com/watch?v=lsvCMffkmKM
3. Thomas stretch lying down on table: Stretches the hip flexor
4. Seated quad set with both straight leg (neutral) and toes/leg pointed out (VMO): "Doctor Jo" demonstrates the principles, but these can also be done seated: https://www.youtube.com/watch?v=rRRV9MfGIFE
5. Mini squat with most weight on left leg: Of course, I did this today and aggravated my knee injury on my very last rep. I might have done too deep of squat with imperfect form. Use with caution.
Figure Sunrise this morning during my commute.
Nutrition Summary: 1602 cal, 52 g protein, 33 g fiber
1. Foam rolling: Here, I have focused on slow rolls on my quad and IT band at several angles.
2. Supine ITB stretch with strap: https://www.youtube.com/watch?v=lsvCMffkmKM
3. Thomas stretch lying down on table: Stretches the hip flexor
4. Seated quad set with both straight leg (neutral) and toes/leg pointed out (VMO): "Doctor Jo" demonstrates the principles, but these can also be done seated: https://www.youtube.com/watch?v=rRRV9MfGIFE
5. Mini squat with most weight on left leg: Of course, I did this today and aggravated my knee injury on my very last rep. I might have done too deep of squat with imperfect form. Use with caution.
Nutrition Summary: 1602 cal, 52 g protein, 33 g fiber
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