Yesterday the surgeon said the MRI didn’t show any tears (yay!) but there was some swelling and a couple spots that showed injury so crutches for another week and then slowly weaning off them. I’ll still be in the boot for another 3 weeks or so but as long as all goes as planned I’ll be good to go for my wedding 🙂 Which is a big relief.
Today my mom helped me make breakfast so I had my normal 3 egg whites scrambled with an egg, some watermelon, and coffee. For lunch one of my friends is bringing over Panera so I got the Fuji Apple Salad without the cheese (480 Cal). It’s higher in Sodium (560, the limit should be 2300) and Fat (28 g…based on a 2500 Cal diet, 50-70 g should be your total/day) than is ideal but for eating out, not too bad. I found those limits at Mayo and Cleveland Clinic: http://my.clevelandclinic.org/healthy_living/weight_control/hic_reducing_fat_intake.aspx
My workout for today used more resistance bands than the past few to simulate the resistance in both directions (extension and flexion) like a cable.
20 hip extensions with ankle weight on good leg
15 “Fire Hydrants” with ankle weight Video: Fire Hydrants
15 Straddle circles/leg with ankle weight
20 bicep curls with exercise bands
15 lateral shoulder raises with bands (hands turned down)
15 front shoulder raises with bands
**2 sets — remember different colors in the bands are different weights but you can always use more than one to reach the resistance you need
15 single leg quad extensions/leg with ankle weight (I sat at the edge of the chair and kicked my legs out in the same motion as on a machine)
30 crunches with legs up
30 reverse crunches
15 quad extensions/leg
20 leg lifts
I moved relatively quickly through it so felt a little better than I had after the first workout. I’ll still be very thankful when I don’t have to use the crutches and keep weight completely off my foot.