Week 18 & 19 - Gym continues, but less intense
I passed the 4 month mark at the beginning of Week 18. The gym workouts continue but I have now moved to a more sustainable 3 days on 1 day off. Have modified the workouts slightly as outlined below. The 2 legged calf raises continue at home wherever I can fit them in. Physiotherapy sessions continue about every 2 weeks. Had no injuries and any soreness does not last beyond 24 hours.
Still using my Nike Air Pegasus running shoes, which have proven to be great for me. In Week 18 the 5mm heel lifts inserted in my shoes came out following clearance from the sports physio. Also for the first time I can lift my ATR heel off the ground. Its only a tiny amount, so in no way a single leg calf raise but it is progress.
The gym workout for Week 18 & 19 was as follows :
- rowing machine 1 x 5 min
- treadmill (fast walking with inclines only) 2 x 10 mins
- wobble board 1 x 5 mins
- resistance settings & inclines increased steadily as tolerated.
- leg extension machine - 2-legged & single legs 3 x 10 reps
- leg press - 2-legged & single legs 3 x 10 reps
- heal lifts on leg press - single legs 3 x 10 reps
- leg curls 2-legged 2 x 10 reps
- seated long row (i.e. weighted) - 3 x 10 reps
- continue to increase weights as reps become easier at each level
- use hand massager daily and home ultrasound 2-3 times a week
I was also allowed to add jogging on mini trampoline (trampette) during this period, but I didn’t have access to one so left this out.
Filed under: Uncategorized and
6 Responses to “Week 18 & 19 - Gym continues, but less intense”
Leave a Reply
You must be logged in to post a comment.
Thanks for posting your workouts. They help me to make sure that I’m staying on schedule. My PT has ended and I haven’t joined a gym yet, although that’s mainly because of this knee/Tibia pain that keeps coming back if I try strengthening exercises or jogging/incline walking. So this week I’ve focused on Core and upper body exercises which I’ve neglected since I’ve been off crutches
I plan on joining the gym again as soon as this leg thing clears up. Happy healing
Sounds great, Alton! Keep on keepin’ on!
You did avoid the surgery, and go non-op, right? (I’ve suggested to Dennis that he add an op/non-op flag to the ATR Timeline Widget, but I think it’s not a priority, at best.)
I temember now — my comments here always “await moderation”!!
No problem kkirk, I’ll try to put some details up on the increments / weight progression I’ve had across the first couple of weeks workouts. Need some spare time to collate the notes I have kept.
I’ve been off the blog since Easter, so sorry to hear the knee is playing up. Hope things settle down on that front soon. All the best.
[WORDPRESS HASHCASH] The poster sent us ‘0 which is not a hashcash value.
Thanks Norm. Yes I went non-op with a “do it yourself” protocol as my hospital had a traditional slower approach. I agree the surgical/non split would be useful extra data on the widget.
I need to look at my moderation settings, they ensure the spam doesn’t clog up the pages, but everything is being filtered at present.
Nothing personal Norm.
[WORDPRESS HASHCASH] The poster sent us ‘0 which is not a hashcash value.
Absolutely pent content, Really enjoyed reading through.
[WORDPRESS HASHCASH] The poster sent us ‘0 which is not a hashcash value.