Physical therapy
I had called to get in to see the physical therapist over a week ago, and this morning was the first available time. So, I skipped my morning workout and went there instead.
It was similar to what I learned last time in that I need to seriously work on my eccentric strength. I got some good new exercises to strengthen my calves and some new variations on some old ones. She tested me by having me resist motion with my ankles being pushed in various directions, and I did okay on those. The biggest problem is that with some of the exercises I get a pain that shoots through my leg after I finish the set. I remember having that for a while last summer in the upper part of my right leg. It eventually went away, but it was not fun.
To work the deeper muscle in my lower legs, I have to do standing calf raises, but with my knees kept bent. I have to come down slowly on one leg at a time to make sure my legs stay balanced. It’s really hard for me to keep my knees bent in these. I want to stand up straighter.
I now have the advanced versions of my old balance drills. I have to stand on unstable surfaces to work everything from the hips down but especially my ankles. If I somehow master that I can apparently get someone to throw a medicine ball at me while I do it.
The last part was a bit odd. Normally, when I do weights at the gym I pick a moderate amount of resistance so I can comfortably get through the sets. Now, in order to stimulate my leg bones to get stronger, I am supposed to max out on the leg press, so that would be just a few reps with as much as I can move without pain. She said the estimate should be to take around what I normally do for my sets with both legs, but use only one leg and try for at least 6 reps in all. We’ll see how that goes. I will certainly ease into that. The idea is supposed to be the opposite of how people up in space have their bones weaken from not having to put weight on them.
I will definitely do the elliptical and weight routine again in the morning and then see how I feel after that. My leg is hit-and-miss now. Right this minute it feels good, but earlier today it was still giving my problems.