Tuesday, October 23, 2012

Let the Rehabs Begin! (Finally)

1 x 200- warm-up
5 x 100- increasing intensity by 25

Single Leg Squats
4 x 10/per leg

Stability Ball Curls
3 x 10

2 x 1:00

Rode the bike up the hill to the gym and got a short swim in. 700 yards is barely a warm-up as far as I'm concerned but I was more interested in getting some of the rehab workouts in. I don't see many intense training days in my near future. I'm going to try and use this off season to get strong and stable so that when the next season comes around I can be fast and injury free.
I started the rehab workouts with single leg supported squats. I put one foot up on a box jump box (?) and then tried to execute slow, stable squats, keeping my knee tracking straight forward without too much side-to-side wiggle. This was harder than it should be. Especially the right leg, which had all kinds of wobble wobble. My hips also liked to drop to one side. Ah, all the little running issues explained in one short exercise. I'm going to need to do a lot of these.
Get him a body bag!
 The next piece of the puzzle is strengthening the hamstring and tendons behind the knee, again to strengthen and support. Laid on my back, feet up on a stability ball, raise my hips to the sky, and roll that ball to my butt, touch, and back out again, all nice and slow and smooth. It hurts my ego some to say that I felt both of these exercises. I'm a young, strong, tough Dirtbag. Couple of squats and curls shouldn't be a thing. But they were. This might be a long, slow road, but the end of it has Health and Strength and Speed waiting, so it's worth it.
And, because a strong core will mean better swimming, biking, running, and overall health, I brought in the planks.
Now all I have to do is keep this up on a regular basis. Like always, the hardest part of working out it making it a habit, especially when you have to break the couch habit to do it.

1 comment:

  1. http://www.youtube.com/watch?v=DqW4dlQX61w

    Do that lunge matrix exercise, it gets all planes of movement.