Changing of the Seasons

Today is the first day of spring which is a good thing as it means the end of a long cold winter ... its 3 months today since the injury and I'd be lying if I said it wasn't the worst winter of my life.

Steady improvement - keeping exercise logs is the key

But like the weather things are on the improve and life is returning to normality ... in the last week I've hit the rehab pretty hard and have managed to do the following ..

3 decent walks (2 around an hour + 1 walk to work), gradual improvement on the exercise bike (Sunday I couldnt really get the pedals all the way round to yesterday punching out 10ks in 20mins on 2nd lowest resistance), and plenty of rehab exercises and loads of upper body dumbbell workouts.

I've also managed to get from 105 to 120 degrees ROM this week and just this morning got up the stairs like a normal person (1 foot per stair) pumped!!

Current Rehab consists of ...

Seated Leg Extensions - no weight but extend leg to straight (3x12)

Glute Bridges - lay on ground, bent legs, thrust hips towards the sky (3x12)

Calf Raises - on stairs 2 legs up, bad leg down (3x15)

Hamstring Bridges - lay on ground, bad leg over chair, lift body to extension using bad hamstring (3x10)

Squats - no weight, squat to near sitting on chair (3x10)

Clams - laying on side, legs in bent sleeping position, open legs using hips (3x10)

Adductor - laying on side, legs straight, lift leg up and back (3x12)

Last day of Winter - in the rear view mirror

So I've been pretty busy ... unfortunately the byproduct has been a fair bit of soreness and swelling (you can see in the 12 week pic in the last blog). Lots of ice and massage required ... but the sun is shining, winter and the hard slog is behind us and I'm focussed on being able to get back out on the mountainbike under the beautiful blue sky. Springtime in Adelaide is magical time to get amongst it ...