My physical therapist Valerie gave me some exercises for gluteus medius strength that she uses with her young competitive skaters. They’re hard! I went home and tried a set with a 3# ankle weight, put my hip out of action for days. Valerie informed me that for where I was at, that was way too much. Yeah, that light bulb had already flickered on.
I switched to doing one set with no weight on days where I did no other hip exercises. Over a month I gradually added a 1# and then a 2# weight. Last week I tried the 3# again, and like a fool, did 2 sets plus some other hip exercises. I was going out of town and wanted a good workout before I left.
Well I got one. Four days later, without any additional skating or working out (though lots of walking and standing) I’m still sore. While I’ve been so pleased at how fast my strength has come back, there are limits. I’m 54 and coming back from an injury and months of forced inactivity. I have to let go of my competitive streak and stick to a light workout.
Valerie has prescribed the following, for me to do from a side-lying position:
10 leg lifts
10 tiny circles with upraised leg, then 10 circles in other direction.
Hold foot up to count of 10.
1o “rainbows,” leg up and over, back and forth.
10 “running mans.”
See the video for details.
Meanwhile in my skating, I’ve dusted off my rose program to perform later this month. It’s an artistic program with very few jumps and Valerie thinks it would be a good first skating project for me.
There’s a small local competition on the 26th where I can skate exhibition for a modest fee. My rose program is for my dad. I think about him a lot at this time of year because his birthday was March 25th and he passed away on April 6th. So it’s a good moment for me to skate this program.
I’m only skating half an hour on most days, but since I’ve performed this program four times I think I can pull it off.