Miles:
1332 total / 21 in 2013
Goal:

1. Break my 5K PR(21:21) 2. finish a 5K in under 20 minutes 3. CrossFit 3X and Run 3X a week

Charles F. did a fitness workout: Great PT session toni...

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great Physical Therapy 00:45

Great PT session tonight. Overall my knee is feeling better everyday. Usual PT session, I started with the stationary bike for a warmup. After that I did some assorted exercises/stretches with the wobble board and the aerobic step. Next was some exercises using the swiss ball and stretching. I finished with one legged standing squats. I added the squats last time and did them yesterday for my at home exerices. All of my at home exercises isolate each leg. Of all of them, I can tell the biggest difference between each legs strength with the squats. The left quad is much weaker than the right. The PT told me that is the next step is to build some strength and bulk to my left quad. The squats are challenging, but I see improvements every time. That was the last PT session for the week, so I am going to add some more at home exercises over the weekend. I especially want to do some biking everyday and add some of the strenght exercises that I have only being doing at PT. Have a great evening everyone!

11 months ago

  • Steve
    Steve
    Steve

    Fantastic news! Glad you are making progress. Great dedication!

    11 months ago • Like • 1 person

  • Calvin
    Calvin
    Calvin

    Sounds like you are on a good plan. Keep up the great work.

    11 months ago • Like

  • Jeannie G.
    Jeannie G.
    Jeannie G.

    Nice job building that strength back up. I pretty much biked everyday too. Are you able to do single leg step ups or step downs now? If so, those can really help isolate that left leg strength. Step downs would be really good for building eccentric quad strength

    11 months ago • Like

  • Larry H.
    Larry H.
    Larry H.

    that sounds like a great workout!

    11 months ago • Like

  • JocelynP
    Jocelyn
    Jocelyn

    Great stuff! Love hearing about your progress!

    11 months ago • Like

  • Tom M.
    Tom M.
    Tom M.

    That is some great news Charles!!!!

    11 months ago • Like

  • Mel C.P
    Mel C.
    Mel C.

    Keep up the good work, Charles!

    11 months ago • Like

  • Dale T.P
    Dale T. Nice Job
    Dale T. Nice Job:

    Yes! Good stuff! Keep on rocking that PT!

    11 months ago

  • Ken W.P
    Ken W.
    Ken W.

    Nice job Charles, great report! Glad to see that. Continuing to hope for a speedy recovery. Take care!

    11 months ago • Like

  • Ben K.P
    Ben K.
    Ben K.

    Great Charles! I'm glad to hear that you are still on the up swing. Keep up the great work! Good luck!!

    11 months ago • Like • 1 person

  • Charles F.
    Charles F.
    Charles F.

    Thanks everyone!
    @Jeannie - Good call! The PT has actually been having me do the steps and step downs in PT. I am looking to get an aerobic step at home to do them more often.

    11 months ago • Like

  • Brian A.P
    Brian A.
    Brian A.

    Thanks for the DM friend request, Charles. Continued success with your rehab and recovery; looks like you're on target.

    11 months ago • Like

  • Ria H.
    Ria H. Nice Job
    Ria H. Nice Job:

    So glad you're continuing to get stronger!! Keep it up, friend!

    11 months ago