Tag Archives: leg workouts

Great News!

5 Oct

As most of you know, I’ve been rehabbing an ankle injury for over a year now.  Basically for a year I haven’t been able to run or kick-box or any of my other “non gym” workouts and even my gym workouts had been limited. But last night at my re-eval my physical therapist FINALLY moved me down to once a week PT and said I can slowly start adding in old activities to see how the ankle tolerates them including adding in running instead of just jogging on the treadmill.  It’s still going to be a slow process because I can only add in 1/week and I have to keep doing my therapy exercises at home but, she thinks it’s just going to take time for the muscles to readjust to holding the ankle in the proper alignment and the discomfort and pain will continue to gradually go away.

On the down side I still have to go twice a week because they have to work on my core stabilization from an old back injury but, at least that one doesn’t come with limitations and will hopefully provide some relief from a chronic issue. In honor of my progress hubby and I are going to try to find somewhere nearby to go hiking this weekend! Something we haven’t been able to do since our honeymoon (and even then I had to take a tram thing back down the mountain  :-/)

Image I was on night shift the past two weeks so slept in today to catch up on sleep and switch back over to days and then took miss Maia on her walk, I’ve been adding in short spurts of running with her so that was a great way sneak in some cardio and wake up. Today I have my physical therapy exercises, so a mini leg workout, and then a short abs workout.

2 sets of:

  • 1 min plank
  • 1 min side planks (30 sec/side)
  • 20 crunches

3 sets of:

  • 20 Russian Twists/side with medicine ball (you can do this without the ball if you’re at home)
  • 20 reverse crunches
  • 20 toe touches

“Killer Legs Come from Killer Workouts”

5 Aug

Leg Day!

I have physical therapy Monday and Tuesday this week and I know I won’t do legs on days that I have PT. So, today became leg day; since I’m working on correcting form/ incorporating physical therapy drills it’s a little bit different than normal but was still a good workout.

If you’re working out with an injury too, this is modified to my current ability level! Please work within your limits, one easy change is to take the weight out of movements.

3 sets:

  • 20 Clamshells with resistance band **keep abs tight during this
  • 15 Side Squats with resistance band/side
  • 12 step back lunges/side
  • 12 squats

1 set:

  • 20 crunches
  • 2 min plank

2 sets:

  • 20 round house kicks/leg with ankle weights
  • 12 deadlifts
  • 12 lunges/leg

2 sets:

  • 20 lying abduction and adduction exercises/side
  • 12 bridges

ImageNow time to stretch out, ice my foot and then get outside to enjoy the beautiful day we’re having here. Hope you all are getting to enjoy the weekend!

Act Like a 2 Year Old

30 Jul

No, I don’t mean kicking and screaming if someone won’t give you a brownie (although if you’re on a low carb day you may want to…). This sums up another conversation I had with my PT while she was attempting to correct my terrible habits.

This time she was talking about bending over. I don’t know if I’ve mentioned this but I have chronic back pain from an old cheerleading injury so, while she’s been working on my foot she’s also been monitoring my back/hips. The other day I bent over to put my phone back in my purse… seems pretty mundane… and was pretty much instantly told to stop. I gave some smart response that when I bend it maintains hamstring flexibility which got a laugh but was quickly followed with an explanation of why I was wrong. So on top of changing my deadlift form, the way I walk and… other things I’m supposed to be working on, I now am also focusing on squatting down EVERY TIME. Apparently this is not just for when you’re picking up something heavy.

So where does the two year old come in? If you have a little kid around, watch them. Even if they just are reaching for a crayon or to pick something small up from the ground, they squat down to get it. As soon as she said it I realized she was right, I also feel like I’ve heard that mentioned before but never in the context of little things like putting my phone back in my purse. So adding to my long list of goals, I am now working on acting like a 2 year old. 😉

My niece is adorable but please don't steal my pictures

My niece is adorable but please don’t steal my pictures

On a more personal note, I have been a bit quiet the past week because I’ve been making some changes with my job. After a lot of debate and thought, I decided the hospital I had started at was not the best fit for me. So I have accepted a new position (still ER) at a different hospital that is closer to home and over the next couple weeks will be finishing up at my present job and getting things in place to start the new one. I’m excited about the new opportunity but kind of sad to be leaving the other hospital already. We still haven’t heard about the house we put an offer in on since it’s a short sale but, hubby gets home next week and hopefully we can start moving towards some kind of routine now.

“It’s the PG version of Crack”

20 Jul

…Exercise that is. These are the things that come up during my physical therapy sessions twice a week. I am a firm believer that you need to enjoy going to physical therapy, or at least feel like they’re on the same page with you, so I always look for a sports medicine place. So far, I am FINALLY seeing progress and love my PT–is that weird? They’re trying some new things and they explain to me why they’re doing what they are.

But, I’ve learned some things that I think I should pass on. For starters…

1. I’ve been doing stiff-leg deadlifts wrong for YEARS. The simplest way I can describe the change is you should feel a stretch in your hamstrings when your hands are just below your knees to mid-shin. If you don’t, keeping your knees slightly bent and back straight, think about pushing your butt back. I was always just going basically all the way to my toes and bending at the waist instead of pushing my hips back.

Deadlift video

2. My squats were jacked up too. But that was more from favoring my ankle and compensating from the injury the past year. If you ask it to, your body will find a way to do what you’re pushing it to do. Which can be a great thing but can be a harmful thing (like when you jack up your alignment from finding ways to compensate…)

**I do not have the rights to this photo

**I do not have the rights to this photo

Moral of the story? I’ve worked with a lot of trainers, one of who taught me the deadlifts and multiple who never caught the incorrect form, so be careful! And do your own research, if something doesn’t feel right keep asking until you get an answer that seems correct. I’d asked a couple different times because my “old way” always kind of hurt my back, I should have paid more attention to what my body was telling me. Writing it out makes it seem very common sense but I’d been doing it that way since high school and once you’re in a habit, you just don’t really think about doing it with a different form.

Have you ever found something out that completely changed the way you did exercises?