Physio & Workout PlanPosted: September 6, 2011
So this morning’s physio appointment went well. Chondromalacia of the patella (runner’s knee)! I already knew what I had before I went. In a nutshell my left kneecap has moved out of its track & has pulled and twisted to the side. I tend to overpronate (rolling my foot in) when I run…always been this way since I was a kid. In addition the physio said my knee was further aggravated by overuse. I’ve been advised to back off Hill and Speed Work (not going to lie I was a little upset when he said I couldn’t do any sprint training) and to try to run on a level surface as much as possible.
Treatment: Patience being number 1 on the list. Icing my knee immediately after each workout, before bed heating pad for an hour and some thigh strengthening exercises.
My knee taped and ready for this afternoon’s workout thanks to my physio Kenny (I’ve seen him since I was about 15/16?).
Workout: 2 x 45min Sessions on the Stationary Bike
Post Workout: Chocolate Milk & Oatmeal topped with Vanilla Creme Protein Powder, Yogurt and Mixed Spice
My Brekkie this morning: Oatmeal with Mixed Berries and Chopped Apple
Snack on the go: I grabbed this to eat on the way to the Physio. Strawberries, Laughing Cow Cheese & Sesame Snaps.
Lunch: Cauliflower & Sugar Snap Peas (drizzled in BBQ Sauce) + Yogurt, Muesli & Berry Parfait
So here’s the plan I worked out with my Physio for the remainder of the week! My usual 5k run had to be altered so it’s as flat as possible.
Wednesday: 5k Run + Light Weights
Thursday: 2 x 45min Sessions on the Bike or 1x 45mins Bike & 30min Tempo Run
Friday: 5k Run & 45mins Bike
Saturday: 10k Run
Yeah so with proper management I should be able to still compete on the 18th September. So I’m just focused on sticking with what I’ve been told to do 🙂