Full Rehab Till the End of 2011

Training Logs
1

Not seeing any improvements with injuries from taking a rest, I am getting back to training. 2 months ago I was regullary going to a phisio, but than I had finnacial problems and had to stop. Soon I will be able to get some professional help once again, but before I do I will to do some good on my own…

So, what’s the problem? I have 2 major problems + 1 smaller. From what I know these injuries are from overuse, not from any accident (ligaments are not torn).

  1. Knees - I injured them running a lot and playing tennis. They click, feel very tigh so that I can’t withstand seating without straightning them. From what I know my IT band is very tigh, VMO weak…
  2. Elbows - I injured them half year ago bouldering (climbing) and they are still hurting. I can’t withstand bending them for longer periods of time.
  3. Lower back - I had injury few years ago. It’s quite OK rght now, but could be better, so I will work on core strenght and posture .

After exercising problems agreviate and pain shows up.

Now, what is to be done:

  1. I need to finish diagnosis: I need one more picture of the knees and USG for the elbows.
  2. Gett appointment to a good doctor and a phisio.
  3. Start training.

GOALS:

Fully rehabilitate myself till the end of 2011.

TRAINING:

I need to find a way to train wothout agreviating pain, do a lot of stretching, tissue work.

12/09/2011

  1. few one leg neagative only squats - feel more pain today
  2. 5 negative only elbow extension with 5lbs dumbell - feel slight pain in one hand, but it felt OK.
  3. IT Band release on the foam roller.
2

1/09/11

IT Band - foam roller
Quadruped Hip extensions
Swiss ball hamstring curl
Light stretching
Light core exercises

I didn’t have much time and didn’t have any specific plan. This week and next one I have plenty of work, so I am focusing on basics. Especially I want spend as much time as possible on foram roller and stretvching.

3

Reading all the logs in here can be demotivating, when you can’t train hard. It always happens when you compare yourself to others. Never do that, rather look fot insiration - I say to myself. So I feel more and more like finally moving beyond those injuries. My knees and elbows feel a little bit better today so after work or tomorrow morning I will do some rehab.

As I have different level of pain on my left and right side (both in elbows and knees right is worse) I am not sure what to do - should I train them harder?

4

16//09/11

Clam shells: 3x20
Side leg rise: 3x20
Elastic band around ankles side walk
3 types of hip extension (quadruped, prone with straight and bent leg): 2x10

IT Band - foam roller
some stretching

5

18.09.2011

Mobility WOD 316 - did full session and it was perfect for my elbows:

  1. mobilizations for the elbows and wrists
  2. tissue work

And then:
3. overhead triceps exnensions 2x5 9 lbs (slow negatives)
4. biceps curls 2x5 9 lbs (slow negatives)
5. forearm curls (normal and reverse) 2x10 9lbs
5. slede hammer rotations (pronation and supination) 2x10 6 lbs (short lever)

Finished with:
6. ice massage

Currently I have a flue so prabably knee session will be even lighter than last one. I feel rather weak.

6

Not only I’ve been sick but also had lots of work. I’m not sure if I can get my self to train today…
I liked my home rehab for elbows - it felt just right. I am not so sure about my knees - I need to find a goos way to strenghten my inner quads without putting force on the joints.