Couch to 5k: Physio

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Here are the links to the previous posts in case you missed them:
Well just what I didn't want to have happen - I got injured!  This week I haven't been running and I've been seeing a physio.  I think I strained a muscle in my glutes and the physio has been giving me acupuncture to unknot it and promote healing. 

The underlying issue is that I have weak glutes and particularly on my injured side so the physio has given me some specific stretches and strengthening exercises.  I've avoided strength training up until now because I was concerned about building muscle in all wrong places but now I have some specific exercises to do I can start adding them into my training.

The stretching exercises I have to do include the Pigeon Pose which I'm to do for 1 minute 3x a day

Image from fitness.com
As for strength building, I'm to do this exercise called the Clam every day.  My glutes are so weak that I can't lift the leg very much at all and it is very difficult to stop the leg muscles from helping out.
Image from queenstownphysio.co.nz
I've also been instructed to give the leg press machine at the gym a go which I'm happy about because it's one of my favourites.  I'm also to keep with yoga and try adding in a core strength exercise 3x a week.

As for running I'm to take it easy, try to make no noise and make sure I stop if I feel any pain.  Since I've taken a week off running I don't feel ready to take on week 5 of the program just yet so I'm repeating week 4 and I'm doing it at a slower speed on the treadmill too.  I've done Day 1 so far and it felt good.

Week 4 Again


Day 1 Day 2 Day 3
Warm Up: Walk 5 min Warm Up: Walk 5 min Warm Up: Walk 5 min
Run: 3 min
Walk: 2 min
Run: 3 min
Walk: 2 min
Run: 3 min
Walk: 2 min
Run: 4 min
Walk: 3 min
Repeat 2 times
Run: 5 min
Walk: 3 min
Repeat 2 times
Run: 5 min
Walk: 2 min
Repeat 2 times
Run: 3 min
Walk: 2 min
Run: 3 min
Walk: 2 min
Run: 3 min
Walk: 2 min
Cool Down: Walk 5 min Cool Down: Walk 5 min Cool Down: Walk 5 min
Total time: 34 min Total time: 36 min Total time: 34 min

Goals

This week my goals are:
  • Daily stretches
  • Daily strength exercises
  • Weights at the gym at least once
  • Week 4 of the C25K plan
  • Yoga class at least once this week 

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