Well after having over done it on Monday with 3x10
I waited it got better in 2 days or so.
Today I did 2x5 reps so we'll see
This is closer to the blog
eccentric-exercises.blogspot.co.uk/2007/12/my-eccentric-exercise-protocol.html?m=1
So we'll see how we go.
Thursday 27 November 2014
Monday 24 November 2014
Monday
Sunday night was uncomfy just lying down on my back
Sort of coming and going pains, seeming to come from where the tendon and the kneecap meet.
Laying on my side (which 2 weeks ago would have definitely bought sharp pain) seemed to help, but only for a bit,
Eventually managed to get to sleep.
Woke up feeling okay, usual unconscious stretch bought a bit of pain.
The minute I got up and put some weight on it it starts to feel a bit off.
Rode into work okay.
Did a bent knee walk downstairs, no pain but afterwards sat down like a stretchy tingly sensation in PT area like a coldness.
Sort of coming and going pains, seeming to come from where the tendon and the kneecap meet.
Laying on my side (which 2 weeks ago would have definitely bought sharp pain) seemed to help, but only for a bit,
Eventually managed to get to sleep.
Woke up feeling okay, usual unconscious stretch bought a bit of pain.
The minute I got up and put some weight on it it starts to feel a bit off.
Rode into work okay.
Did a bent knee walk downstairs, no pain but afterwards sat down like a stretchy tingly sensation in PT area like a coldness.
Sunday 23 November 2014
The weekend
Saturday things felt good
Went to therapy we did eccentric stuff and worked on walking down stairs
I need to teach my body to walk down stairs again
I got no pain walking down stairs and bending my knee
Have tight vastus lateralis
Sunday felt okay when I woke increasingly uncomfortable during the day ice at around 7 helped.
Still feels warmer to me swelling a little
Working to hard or normal?
Thursday 20 November 2014
Gap closer Thursday
Not the best week, ever after a good sunday, monday was sucky weak feeling, that tight mushy blocked up feeling in the knee again.
Monday did some foam rolling and got alot of heat wasn't sure if it was inflammation so stopped.
Tuesday went to the docs, leg felt better on Tuesday, didn't get the Ostenil Plus injection doc examined knee and did the usual tests said things are looking better. Injection is there if I need it. So that was good.
Wednesday knee felt awful again, squashy weak etc, went to bed got heat flare up whilst lying in bed...
Thursday today, felt a little better no flare up so far has felt a bit warm? Is this just normal? Any way did some foam rolling without too much trouble.
Decided to get decline board a go did 3x10 squats used chairs to help on way back up, felt okay a little tingly afterwards, will try and work backup to doing the full foam roller, stretch, squats program.
Monday did some foam rolling and got alot of heat wasn't sure if it was inflammation so stopped.
Tuesday went to the docs, leg felt better on Tuesday, didn't get the Ostenil Plus injection doc examined knee and did the usual tests said things are looking better. Injection is there if I need it. So that was good.
Wednesday knee felt awful again, squashy weak etc, went to bed got heat flare up whilst lying in bed...
Thursday today, felt a little better no flare up so far has felt a bit warm? Is this just normal? Any way did some foam rolling without too much trouble.
Decided to get decline board a go did 3x10 squats used chairs to help on way back up, felt okay a little tingly afterwards, will try and work backup to doing the full foam roller, stretch, squats program.
Monday 17 November 2014
Monday AM
Monday.
So weak again on a Monday wierd, is it the bike ride? Seems weak in the top soreish on the top quads, probably from the massage.
Bike ride felt okay.
No morning pain :)
Tonight we try the eccentric decline squats 3x10 chair supported.
So weak again on a Monday wierd, is it the bike ride? Seems weak in the top soreish on the top quads, probably from the massage.
Bike ride felt okay.
No morning pain :)
Tonight we try the eccentric decline squats 3x10 chair supported.
Sunday 16 November 2014
Weekend megaupdate
Friday night did foam rolling and a bit of stretching, decline board arrived but have not used it, from the basics of just standing on it its going to take some doing.
Pain has been lower, think i'm getting inflammation still, injection? I basically have gone back to icing any thing that feels like inflammation, heat and puffiness.
Ordered step and foam roller.
Went to sports therapist, he worked on adductors, ouch, seemed to help loosen up knee
I have knobbly foam roller coming on monday to help with this.
I need to address this weakness in the right leg as I'm not sure what is actually happening now, is my left weaker because the trigger points are gone, ie as a result of the massage and thats what is causing me to be unable to control my leg downstairs or what?
Pain has been lower, think i'm getting inflammation still, injection? I basically have gone back to icing any thing that feels like inflammation, heat and puffiness.
Ordered step and foam roller.
Went to sports therapist, he worked on adductors, ouch, seemed to help loosen up knee
I have knobbly foam roller coming on monday to help with this.
I need to address this weakness in the right leg as I'm not sure what is actually happening now, is my left weaker because the trigger points are gone, ie as a result of the massage and thats what is causing me to be unable to control my leg downstairs or what?
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