Cal, I was so happy today finally feeling somewhat normal, or what passes for normal in my world.
Joe, high rep squats are better than no squats.
Today I saw my chiro/ART and she worked on my feet again, as well as everything else. Soft tissue work on feet is about the most painful thing EVER, but it wasn’t nearly as bad as last week. Feet taped again, but this should be the last time.
We are giving knee and feet another two weeks to rest before starting back on the running. Cycling is OK starting as soon as the weather is decent enough, and back to normal loads in the gym. Progress is being made. YAY!
[quote]kmcnyc wrote:
PS. something I was not a fan of at all- staying perennially lean always slowed down my PT and recovery
just what happened with me[/quote]
kmc, that is interesting. I’ve never thought lean-ness had any downsides. Definitely food for thought. Looking back on it, I was a pretty slow healer from ITB knee issues even when I was carrying an extra 5-10 pounds.
I definitely plan on rolling my feet – just as soon as I get this tape off!
what feet strengthening exercises did you get? i’ve found a few online… but on the lookout for ones i need to add to the list. don’t worry about it if it is cumbersome for you to explain, though.
stretch the tops of my feet by standing, reaching back with my foot, putting the tops of my toes on the ground and curling them and pulling up until I feel the tops of my feet stretch.
gentle calf stretch. I have a slant board with adjustable angles and this works AWESOME.
Spread out all the toes, while keeping them straight and on the floor (hard!). Then scrunch all the toes together, keeping them straight and on the floor (easier).
Lift and wiggle left big toe, then right big toe (impossible on right, marginal on left-- WTF??)
Lift and wiggle left pinky toe, then right pinky toe (utterly impossible)
Piano toes on each foot (like a wave, back and forth)
Put a dish towel on the floor. Use curled toes to grab the towel and pull the towel towards me. (hard on right foot, easier on left)
One foot balance, touching the other foot down at 12 o’clock, 3 o’clock, 6 o’clock and across the foot at 9 o’clock. This amazes me how much toes are needed for balance. Try this on a slant board for ultimate pain.
Freeze a bottle of water and use that to roll your feet. It works great on inflamed heels.
[quote]nlmain wrote:
giving up dairy is blasphemy. the meds I’m taking must not be taken around dairy meals and that alone causes me a headache.[/quote]
Giving up dairy sucks total ass. Seriously, buy a little container of almond milk. It takes the edge off.
[quote]glad to know things are looking up.
is it me or does PW seem to be going through a health sludge recently?? we need a communal blankie of quick recovery. [/quote]
I’d love a communal blankie! So soft, so warm, so comforting, such fine company.
I predict you’ll be feeling better by tomorrow, and will be eating dairy again the same time as I will.
yeah, maybe it is the change in season or something. where are you guys finding almond milk? health food stores rather than regular supermarkets? finding it hard to locate. blankie sounds wonderful.
I was surprised to hear about leaness slowing down the process.
the current chiro suggested it after asking about injury history
what I ‘look’ like most of the time.
he felt always hovering in the 10% range or lower was hampering the process.
and advised I gain some body fat
well surprise surprise , my neck improved
go figure, everyone is different
I know you are very active and very lean- just food for thought indeed
[quote]Nadia Comeandeat wrote:
I’m curious. Did you identify a cause for your heel flare up? Was it a naughty pair of shoes?[/quote]
I doubt Kimba’s naughty pair of shoes meet the ground too often, so we can rule that one out
Can I haz blankie too? Also please pass the Jack Daniels. Kthx!
YAY! Things are looking up for you Kimba. This is indeed good to hear. So while you may have to forgo running for a bit, you will have cycling and lifting - and 2 outta 3 ain’t bad! Plus the way i see it, its good to give your body parts some rest. Give them a chance to acclimate to changes in training and such.
Hmm…“leanness” hampering recovery? If only this were my problem!
veggie, YAY is damn straight right! Its hard for me to wait a few more weeks to be certain everything is good before trying the running, but it will sure feel good to load up the deadlift bar tomorrow.
alexus, I shop at Whole Foods Market (a big supermarket, but with a health-foody orientation) and this almond milk is their store brand. For US types, the 365 brand of original almond milk (its a bit sweetened) is fucking delicious. I was shocked how much I like it.
kmc, for sure I am not 10% BF…absolutely no way I can have this ass and be anywhere near that. I think I’m safe!
Maschy, you are FUNNY (but so right…the naughty shoes were just for…effect). Of course there is room under the blankie for you. And a nice bottle of whatever you want close at hand if that will make baby happy. I am rooting for your shoulder to get better ASAP!!
Today was a rest day. For some reason, this yoga dropout is suddenly getting a wild hair to try hot yoga. I mean, I already have the outfit (see avi). But, I remind myself that I am not suited for yoga due to not being able to turn off the COMPETITIVE. Honestly, I’ve injured myself lots more doing yoga than I ever have in the weight room. Maybe a few sun salutations in my bedroom will cure me of this.
i remember Whole Foods. We don’t have one here, but I’ll try a health food / supplement store. Competitive yoga would see me injured, too, I think. My hyper-mobile joints and muscle imbalances really aren’t suited to it, and I’m not quite sure how to be appropriately careful. Have even bailed on BodyBalance and my hips have never felt better. Do miss the sun salutations, though. Downward facing dog is kinda good for my ankles…
Hot yoga can be fun and I’d like to get back to it. That said make sure you find one of the hippy studios where they won’ care if you go at your own pace so to speak.
Be prepared for lots of mostly naked people who may or may not be visually pleasing.
laugh I’d thought about looking for one of these classes, good warning Joe.
Dunno Kimba; you may not be 10% but you ‘are’ pretty tiny. I’m a relative fatty and I know if I hurt myself in a semi-serious way I seem to heal up faster if I just open my maw and shove whatever I want in. Food for thought, as kmcnyc says (well played pun, p.s.).
(And Mascherano, I didn’t know you were a JD kind of girl. Omai.)
git, that is a very pretty picture and a nice reminder of exactly what a sun salutation is. Its been at least two years since I actually went to a yoga class.
alexus, that is a good way of putting it: I’m also not sure how to be appropriately careful with the yoga.
Joe, your visual might have just cured this particular jones.
Hi Kristoph! I’m very stubborn when it comes to opening my maw and shoving food in. Vanity and an expensive wardrobe that I can’t grow out of are to blame.
I am very much looking forward to putting some weight on the bar for deadlifting tonight. My plan is to return to the heavy rack pulls that Meat suggested to work on my form, plus some pulling from the floor.
[quote]kimbakimba wrote:
git, that is a very pretty picture and a nice reminder of exactly what a sun salutation is. Its been at least two years since I actually went to a yoga class.
alexus, that is a good way of putting it: I’m also not sure how to be appropriately careful with the yoga.
Joe, your visual might have just cured this particular jones.
Hi Kristoph! I’m very stubborn when it comes to opening my maw and shoving food in. Vanity and an expensive wardrobe that I can’t grow out of are to blame.
I am very much looking forward to putting some weight on the bar for deadlifting tonight. My plan is to return to the heavy rack pulls that Meat suggested to work on my form, plus some pulling from the floor.[/quote]
Of course the good looking ones are really good looking.
Bre, thanks for the offer! I warmed up last night on the Concept II and thought I was doing OK on the form. That video gave me some confidence.
Friday night training was the most fun I’ve had in the gym in a long, long time. All my bit and pieces felt well and ready to train.
Military Press (3s week)
45# 1 x 3
50# 1 x 3
56# 1 x 5 <–money set. counting this a rep PR at this weight
BBB with 28 lb. short bar - 5 x 10
I saw this short straight bar in the weight room last night, and carted it out to the machine room area to weigh it on the scale. Honestly, even the light oly bar is too much for me to get 5 x 10, so I thought I’d try this instead. It was just about the right weight, meaning that the last few reps of the last sets were hard. I’d put a couple of 2.5s on this bar for next time, if’n I can find it again.
I was still waiting for the squat rack to get free for deads, so I played around with overhead squats with this little bar. 28# 1 x 7 <–failed on 8. I found the balance to be tricky and on the failed rep I lost control of the bar and dropped it in front of me while overcompensating for the bar going too far behind my head. Interesting and I’ll try this again.
Sumo Deadlifts (as a warmup for heavy rack pulls)
from steps
95# 1 x 5
115# 1 x 5
from floor:
135# 1 x 3
Sumo Rack Pulls
from 4 risers:
155# 1 x 3
185# 1 x 3
205# 1 x 3
225# 1 x 3 ← rep PR +1
I was happy to be holding 2 x BW, even if I was only moving it a few inches.
RDLs
95# 2 x 10
Then, I ran out of time.
Today’s training was a 1.5 hr. flat bicycle ride. First one of the year! Tonight, my hammies are a bit sore from the combination of all of the above.
I am rooting for your shoulder to get better ASAP!!