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Screw this injury

March 16, 2015 (Morning)

Exercise Type: Run

Comments:
Tired of having low mileage due to tendinitis pain. Popped a ibuprofen, turned my watch upside down and just went for it today. Run was at a 1/10 pain. Going to should stop using ibuprofen from now on...

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Exercises prescribed by Tim:



Corrective Stretches 1x daily

1. Hip flexor stretch w/opposite arm raised x 2min hold each side
2. Quad stretch using couch x2min hold each side

Corrective rolling/mobilizations 1-2x daily

1. Foam rolling for calfs (with help from super friend where possible) x90secs-2min on each calf
2. Foam rolling ITB, quads, adductors x2min each side
3. Tissue flossing hips and hip flexors w/ LAX/Soft ball x2min each side


Corrective exercises 1x daily

1. Glute bridge- (lie on back, soles of feet down, hug one knee to chest, draw belly button in, raise hips creating straight line from shoulder to heel, pause for 2 secs, lower and repeat.) x1min each side

2. Hip hike- (Stand on one foot raising knee up, hands on hips, slowly drop down one side of pelvis, raise back up tightening glute using 4 count down, 1 count up.) x90 sec each side

3. Single leg RDL to row (weight in opposite hand of support foot, engage support glute standing tall, slowly lower extending and straightening trail leg engaging glute, straight line from head to heel. Row weight through abs. Return to standing position, repeat.) x90 sec each leg @ 10lbs dumbell

4. Wall press (stand parallel to wall, raise leg closest making a triangle from heel to hip, plush against wall with arms across chest. Keep opposite leg straight and press/rotate leg against wall engaging gluet of support leg, hold steady) x45 sec each leg

5. Front plank w/leg raise (Straight line from top of head through to heels, tighten butt muscles and draw belly button in tightening abs, head neutral, lift, hold one leg, repeat on opposite side.) x30 sec each side

6. Ankle Dorsi flexion w/band (sit on butt, legs extended out, hook band around top of foot from attachment point straight ahead of feet, create tension. Dorsi flex toes up then slowly return to plantar flexion, repeat) x1min each side

7. Eccentric calf loading straight/bent knee (With foot halfway off step, leg straight, lower down heel for 4 count to bottom point, raise back up to neutral for 1 count, repeat. For bent knee, bend knee forward and follow above instructions) 2x10 reps straight/bent knee

Repeat above x1