Let’s see. Today’s Sunday. Here’s a quick recap of what the last few days looked like:
Before heading to the pool, I did the couch stretch on my right side, and then did some posterior muscle activation to hopefully teach my right psoas to freakin’ relax. Performed glute bridges, side lying leg lefts, and then some assisted single and double leg Romanian deadlifts.
Tried the sitting leg curl machine for the first time (in years, anyway). Could only curl 10 lbs on my LEFT (weak) side. Good grief. I would have tried less than that, but it was the lowest the machine would let you go. I mean, the 10 lb weight was literally welded to the bar. So. Did about 3 sets of 5 and left it at that. Kept it slow and gentle, because the last thing I want to do is pull or tear that hamstring. As I slowly performed the movement, I could feel pain as the muscle shortened and lengthened. It wasn’t horrible pain, and seemed unavoidable considering the lack of use that muscle’s had lately. Hamstrings are one of the most common things to injure. Amazing that hasn’t happened already in the craziness of this past year. It’s gotten visibly smaller and floppy.
On my RIGHT stronger side, I did 30 lbs. Is that normal? Seems low. That side seems chronically tight and tired every day these days though, due to it overcompensating for my other side. Decided not to do any complete sets on my right side, because I’m not sure if stressing that side is the way to go. Again, I don’t want to pull the doggone muscle. The thing feels rock hard most of the time anyway. And as I mentioned, tired, like its full of lactic acid.
Went to the pool and did my usual exercises.
Note: Right side glute med definitely sore. Did I overdo it?
Since I wasn’t sore from Thursday’s hamstring curling, I decided to try the machine again. At first, I set the machine on 10 lbs for my LEFT hamstring, cringed in preparation for the pain, and curled my leg down.
I nearly flew off the seat.
No pain. Huh. After a moment of looking bewildered, I increased the weight to 20 lb. Performed a curl. Only a fraction of the pain from the day before, along with the normal sensation of my hamstring struggling with the increased resistance For kicks (no pun intended), I then increased the weight to 30 lbs and performed one for two curls. Was tough, with a little more pain, although still not as much as the day before.
In the end, I set it at 20 lbs, delighted that I was able to double the resistance in one day. Performed about 3 sets of 10 lbs. Definitely tough, but only a little painful.
Just as a test, I set the resistance to 30 lbs for my right (stronger) side. Definitely felt easier than the day before. What the deal? I increased it to 40 lbs, it felt appropriately difficult. However, I again decided not to perform even a full set on that side because it feels chronically overworked.
After that, I did some bicep curls for fun in front of the mirror because they’re fun. Also, with my forearm crutches and crawling-like exercises I do throughout the day for my muscle slings, it feels like I’m constantly working out the back of my arms and back. I don’t want to ignore my biceps. Also, I’m just a bit vain about my biceps. Always have been. They look nice, and it feels darn good to feel a little bit positive about one part of my body.
After that I hobbled to the pool and did my usual exercises. Jacuzzi afterwards.
That night, I used the EMS (electronic muscle stimulation) unit on my left bicep to hopefully help it recover fast. In fact, I used one of the “muscle recovery” programs.
Right side glute medius still a bit sore.
Left hamstring definitely sore from the day before. Feeling it.
Spent a fun day with the in-laws, so I never made it to the gym/pool. However, they have a jacuzzi, so I used that and did some light range-of-motion exercises. Felt awesome not to lose a day of physical therapy. Am I getting obsessed with my rehab? Yes. Has it taken over my life? Perhaps. But you know what else takes over your life? Being in constant pain and limping everywhere. So the way I see it, I might as well attempt to take some control over the situation.
Even though I didn’t officially “exercise” per se, I found myself physically exhausted by the end of the day. We took the boat out, and apparently, walking from their back deck down the sloped yard, down the down to the boat, and then back was alot on my body. I did a total of 3 laps, with 2 of them being on one crutch. The last lap I had to use two crutches because my legs were just plain tired. And then after eating on the back deck, I attempted to help clear some of the dishes, and seriously struggled after a few trips from the back deck to the inside kitchen.
That night back at home, my hubby was amused at the sight of me sprawled on the couch, barely able to keep my eyes open (it was like 9:30pm). I was literally in and out of consciousness, mouth open and occasionally babbling. Seriously. I was also sleep deprived from the previous two nights, so yes, I was a mess.
Glute medius still a bit sore. Dagnabbit. Seriously wondering if I overdid it. Did I put more stress on a muscle that’s already over-compensating and overstressed?
This is all such a mind-game.
Slept like a newborn-baby, so feeling good in that respect. My left hamstring is sore, but that’s not a bad thing. After a year of bizarre, severe pain on my left side, it’s nice to experience some normal DOMS. This may be a good thing. Perhaps I should incorporate seated leg curls into my routine 2-3 times a week. I wonder if I can try the movement with the foot turned in and out to target different areas of my hamstrings? Dunno yet. Don’t want to hurt myself.
Another thought: I don’t have extra pain from being on my feet so much yesterday at the in-law’s, so I wonder if I should push myself to get used to using just one crutch when I’m outside the house? One of my goals is to get down to one crutch all the time (as opposed to just inside the house), feel no pain while doing it, and not have to hold back while putting weight on my left side. At present, I can go short distances on one crutch, and most of the time I experience muscle pain in the groin/adductor area.
But it makes sense I’d need to go down to one crutch if I want to go down to one crutch. Ha. However, I don’t want to do it too soon or grind down the joint. Or disturb the stem cells that were placed there a mere month ago. I was trying to wait until I was in less pain, but maybe in order to get in less pain I’ll need to increase my activity level…which would mean more pain until my body adjusts.
However, I also want to appropriately push myself. Hmm. I’ll give it some thought.