I have to start with a confession, I forgot to mention that I was back on the badminton court (where I did my ATR) in week 14 and 15. These were 60 min badminton sessions where I did some warm ups, coaching and feeding shuttles to my daughter. I limited any movement to slow & small steps, leaving any shots hit further away from me. This is nothing like playing a proper game, but it felt great to just hit some shuttles again.
Gym workouts continue, but frequency has reduced due to family and work commitments, plus as spring finally arrives the garden needs attention. I have also been doing heel raises most days using a Reebok step. This week’s activities were as follows :
Day 1 : no gym, but 90mins on a badminton court. Knock up, coaching and feeding shuttles to my daughter. I limited movement to one step back, forward or sideways. Did my best to leave any shots hit further than a step away.
Day 2 & 3: no gym
Day 4 : 20 mins warm up in the gym, then 60mins on the badminton court (same approach as Day 1 above).
Day 5: no gym
Day 6: gym workout
Day 7: gym workout - got clearance from physio today to move from fast walk to an actual jog. So went to the gym in the evening and did my first jog which was 2 min jog, 2min slow walk, then 4 min jog. The jog went well. Interestingly it was my good leg (left) calf that felt more tired with a little muscle “burn” below the knee. It didn’t persist so hopefully nothing to worry about. Reduced the reps on the rest of my workout as a precaution whilst the jogging settles in.
Day 1 : gym workout with jogging as previous day above
Day 2 : no gym, but a couple of hours of gardening and clearance including heavy shifting with a wheelbarrow.
Day 3 : no gym, but a couple of hours of gardening and clearance including heavy shifting with a wheelbarrow.
Day 4 & 5: no gym
Day 6 : gym workout with jogging. Slightly increased time to 3+2+5mins.
Day 7: no gym, but 60mins on a badminton court. Small increase in movement around the court.
Managed 2 sessions in the gym, lots of walking on a family day out, more gardening and a clear out of the garage.
That takes me to the end of month 5 ! Hooray !
(I’ll post a month 5 video update shortly)
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