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I had to go see a doctor at lunchtime Tuesday, which meant extra subway stairs and walking. (A couple of months ago, I'd have spent more time, and taken a bus, or more money for a taxi.) Yesterday my knee felt, a little, as though I might have overdone it. Three miles or so total walking (a usual workday is 1.5-2 if I don't go a significant distance at lunchtime), and about 20 flights of stairs, which is a lot for me these days. (![[livejournal.com profile]](https://www.dreamwidth.org/img/external/lj-userinfo.gif)
cattitude pointed out that 20 flights of stairs is a lot for most people.) A month ago I probably wouldn't have tried it, but the knees have improved greatly.
I mentioned this to Emilie, along with telling her that I wanted to be careful of my calves because I woke at 4:30 this morning with a charley horse and the muscle still felt tight. (State of joints and muscles is relevant, of course.) Near the end of our session, she told me that I had made her day by telling her that I had done that much walking, including that many stairs, and it was "may have overdone it" rather than really problematic. Overall, it was a cheerful and I think productive hour.
Treadmill, 11 minutes, top heart rate 130 (no available bike at first; I tried a bike a bit later and my knee said no.)
Chest press, 50 pounds, 12, 8
Stretch machine (my full set of stuff)
Then the session with Emilie: rolled out the IT band, and the fronts of my thighs, and then did some calf stretches.
Hamstring bridges, 4 sets of 7
Ab work, lying on the physio ball, I think 8 and then 7. Stopped to protect my right shoulder; I do this with a towel looped behind my head, and Emilie noticed that I tend to move my hands closer together right before I have to stop for the sake of the shoulder. We will try to be alert for this next time.)
Squats with ball, 15, 15, 10
More calf stretches, leaning on ball (no calf raises, neither of us thought them prudent)
A triceps exercise, pulling downward on handles
Something else with that hardware for, among other things, the lats, but not raising the arms above horizontal, so should be safe (This was the week's new thing. It has my hands sort of leaning on rather than grasping the handles).
A balance exercise that had me hold a (relatively small) physio ball, stand on one leg, and move the ball slowly from in front of me to my left, then back across to the right, and so on. Stopped when the knees complained, which was two or three cycles standing on the right foot and sooner on the left (which is both a tenderer knee and the one with the currently tight calf).
The "hug" thing, 20 pounds, not sure how many
Biceps curls sitting on ball, 8 pounds each hand, 12, 12, 11
cattitude pointed out that 20 flights of stairs is a lot for most people.) A month ago I probably wouldn't have tried it, but the knees have improved greatly.I mentioned this to Emilie, along with telling her that I wanted to be careful of my calves because I woke at 4:30 this morning with a charley horse and the muscle still felt tight. (State of joints and muscles is relevant, of course.) Near the end of our session, she told me that I had made her day by telling her that I had done that much walking, including that many stairs, and it was "may have overdone it" rather than really problematic. Overall, it was a cheerful and I think productive hour.
Treadmill, 11 minutes, top heart rate 130 (no available bike at first; I tried a bike a bit later and my knee said no.)
Chest press, 50 pounds, 12, 8
Stretch machine (my full set of stuff)
Then the session with Emilie: rolled out the IT band, and the fronts of my thighs, and then did some calf stretches.
Hamstring bridges, 4 sets of 7
Ab work, lying on the physio ball, I think 8 and then 7. Stopped to protect my right shoulder; I do this with a towel looped behind my head, and Emilie noticed that I tend to move my hands closer together right before I have to stop for the sake of the shoulder. We will try to be alert for this next time.)
Squats with ball, 15, 15, 10
More calf stretches, leaning on ball (no calf raises, neither of us thought them prudent)
A triceps exercise, pulling downward on handles
Something else with that hardware for, among other things, the lats, but not raising the arms above horizontal, so should be safe (This was the week's new thing. It has my hands sort of leaning on rather than grasping the handles).
A balance exercise that had me hold a (relatively small) physio ball, stand on one leg, and move the ball slowly from in front of me to my left, then back across to the right, and so on. Stopped when the knees complained, which was two or three cycles standing on the right foot and sooner on the left (which is both a tenderer knee and the one with the currently tight calf).
The "hug" thing, 20 pounds, not sure how many
Biceps curls sitting on ball, 8 pounds each hand, 12, 12, 11