Notes
First day back! Call Peter to get back on track...
Chris,
I have been thinking about you and meaning to e-mail you
> the past few days, you beat me to it. I bet you are happy to
> be back! The first run back is always the crucial one
> because you hope your body will hold up and you are hoping
> that you don't feel that familiar pain again. How is the
> knee recovering from that? With the therapy and stretching
> and strengthening, you should avoid the same thing from
> happening again. Will you be able to do the stretching and
> exercises on your own, or do you have to continue going to
> the PT?
>
> So, what I think you should do it a day on, and a day off
> at first, maybe for two weeks. This will get the feeling
> back and ease the body into the training. Are you still
> planning on doing the half marathon you planned on? Did you
> already sign up for it?
>
> Here is what you should do for the remainder of the week:
Thurs - Take the day off and continue the rehab your doctor
> prescribed you. I would ask him/her about what exercises you
> can do to strengthen the knee and around it. I would
> recommend doing squats, no weights just your body weight.
> Start off with 2 sets of 10 and then add another 10 to each
> set after a week. You can then progress to doing them one
> leg at a time (dangle one leg off a step and hold the
> railing for balance and bend knee to no more than 90
> degrees. If you have a therma-band (one of those large
> stretching rubber scarf-type things) use that, they are
> great for both stretches and strengthening.