Final list of exercises from Valerie
I’ve been holding out on you guys a little bit. I’m done with my post-op PT, I had my last appointment back at the end of March. Valerie used her sweet writing and drawing skills to make me this one last menu of exercises. It will undoubtedly make me sound like a geezer, but I can’t help saying that she must be the last younger person to have such nice handwriting.
I’ve got a really great transition from PT. Valerie just started teaching an off-ice strength and conditioning class at the rink with one session for the kids and one for the adults the next hour. We had just two people the first week, four the second week. Valerie says there’s no point fighting her way home through the infamous Seattle traffic at the end of the kids’ class so she’ll hold the adult class even with a low census. Sounds good and I’m enjoying it so far.
One wrinkle (there’s always a wrinkle, right?) is that my knee pain is a bit flared up with all this hip work and skating. I saw the physiatrist for that yesterday, wondered if he would say what I’ve heard before. He did: it’s patellofemoral pain. He wants me to stretch out my quads and hip flexors and do a bit of PT. It might also be pain from old trauma but there’s nothing to do about that part. I’m so done with PT that for now that I’ll just do some stretches, foam roll, and rest a little.
We talked a little about that “avoid falls” instruction I’d gotten from my surgeon. The physiatrist and I are the same age and have both had various mishaps. We agreed that we get the advice, smile, and keep on doing what we’re doing.
About that rest? I’m testing my Fourteenstep in a week, so the three days I just had off skating may have to do for now. I signed up for the test, on the late side, today, so it doesn’t yet seem all that real yet. I wonder if I will still feel so mellow about it when I realize that it’s really happening. Unlikely.
I’ve been working on the Fourteenstep and Foxtrot for two years now with various breaks for freestyle programs and when I was off the ice. Ty says my Fourteenstep is ready enough if I remember to get good, consistent leg extensions throughout the dance. I hope I can keep my concentration and do what I need to do. I’ll let you know, wish me luck!
Related Posts:
More Physical Therapy Progress My latest physical therapy exercises– lots of ab work! Plus work for hips and balance.
PT for Back-Related Hip Pain- Done! Trying to maintain my physical therapy stretching and strengthening exercises to avoid overuse injuries and back pain.- Hip Strength Exercises for Skaters: Gluteus Medius Exercises from my physical therapist for gluteus medius strength.
Skating Changes Recent changes in my skating life.
{ 42 comments… read them below or add one }
Your instinct to skip PT for now and roll/stretch/rest sounds spot-on. And I love your attitude about the “avoid falls” advice.
Good luck with that test! Can’t wait to hear (read) how it goes!
Michelle recently posted..Nice and Boring
Thanks Michelle! Foam rollered and stretched today, massage tomorrow, hope that works. And yes, we have to stay active despite having a bit of caution laid on us. Thanks for the good luck wishes! And P.S. I still can’t get to the comments on IcePact!
Mary–Best of luck with the fourteenstep! I’m waffling about testing the Cha Cha in May. Coach and I need to decide by the 2nd of the month. Have you already tested the European Waltz?
No, I’ve spent hardly any time on it, just a little here and there. For whatever reason Ty has been focusing on the Fourteenstep and the Foxtrot with me instead. I’ve heard the European is easier, so I’m not sure why we’re starting with the other two. But I suppose we will get to it eventually. Thanks for the good luck wishes! The second is still a little time for you to decide whether to test. It can be hard to decide!
Great report, Mary! Best wishes for the fourteenstep test. I will send positive vibes your way. That’s really exciting, and a testament to your hard work and compliance with all these exercises.
Thanks Melissa, I like knowing that there are positive vibes coming my way!
Excited to hear that you are progressing nicely in so many ways (including backwards in the 14-step!) Wow, that is quite a set of exercises–I wish I could have that class at the rink! Be sure to report back on the test and good luck!
Jo recently posted..Bone skates, anyone?
Nice one about the progressives! I wish you could come to the class at the rink with me! I will definitely report back, thanks for the good luck wishes!
Knee pain is really no fun esp. if you are into sport. Good Luck with the fourteenstep, Mary.
Angie recently posted..Harissa Asparagus Salad with Baby Beetroot and Strawberry
Thanks, Angie!
So happy to hear that you are done with PT! Congrats! Good luck with the fourteenstep. I learned it as a child and it was my favorite dance. You will do great!
Eva at Eva Bakes recently posted..Caramel toffee brownies
I remember you did gymnastics as a child, but where did the fourteenstep come in? Interesting to hear that it was your favorite dance. I like it a lot too. I guess that would be the silver lining if I don’t pass this time, I’d get to keep skating it.
Good Luck with the test! That’s awesome that you are done with PT!
Thanks Kim!
So happy you are all done with PT!! Best of luck with everything!
Thanks Katie! I’m happy too.
Congrats on getting released from PT! Good luck with your test this week.
Deborah recently posted..Portobello, Spinach and Feta Veggie Burgers Meatless Monday
Thanks, Deborah.
Can you post a video of those workouts? I’d love to see them! Good luck!
Wendy recently posted..Doing the Opposite
I have a little bit of video and I could make some more, I’ll keep that in mind for a post.
“Avoid falls”. That’s pretty hilarious. It’s kind of like when drs tell runners to “stop running”. Right.
Good luck with your test! Excited for you!
Marcia recently posted..The Power of More
It’s not quite that bad, my surgeon does support me skating. It’s a risk vs. benefit situation that’s up to me. It was a bit funny, though, when he said I could skate at six weeks but no falling until three months. He was kind of right, though, I ended up falling while walking during that time period but not skating. I was being very careful. Thanks for the good luck wishes, we’ll see how it goes. I’m testing standard and not sure I’ll pass, but glad I’m giving it a try.
So happy to hear you’re done with PT and can enjoy some skating!
Nicole recently posted..25 Things To Eat Post-Workout
Thanks Nicole!
I’m new to your blog, I’ve got some catching up to do! It’s always great being released from PT. I was released from it a month ago but landed back in after a car accident. One day I’ll be free 🙂
Anna recently posted..Run|Cycle|Earth Day Weekly Wrap Up
Oh gosh. I looked back and saw that your first round of physio was for your ankle. It’s always something, isn’t it? It’s a challenge to stay active despite injuries. I hope we will both be out of PT soon enough!
I’m seriously fan-girling over the written training plan and illustrations!! Excellent
Michelle Rogers recently posted..VIDEO: How to pick strawberries, plus three scrumptious strawberry recipes
Yes I’m so pleased she made this for me! She jokes that she does this only for her favorite clients, she was working away on it all during our last appointment as we were in the gym together.
I love all the drawings that go along with the exercises! I have to do that for my reference because some of the names of the moves just don’t “explain” what you’re supposed to do LOL
Yes, me too, I’m glad she did it for me, her illustrations are very clear!
I loved the drawings your trainer did!! Congrats on getting out of PT!
Gina recently posted..Shin Splints, Stress Reaction, OR Overly Cautious – that IS the question?!!
Me too, thanks!
Congrats on “graduating” from PT. I was admiring her handwriting and drawing skills – I’d need those figures to remember what each move is. I’m also thinking that your hips are probably much stronger than mine now!
Coco recently posted..My Best-Paced GW Parkway Classic Race Recap
Yes, she did a good job. Who knows what my hip strength is relative to a runner, but I’m definitely much stronger than I was.
This is good news. I love the hand written diagram. That’s so awesome!
Good luck, I can’t wait to hear about how it goes for you!
Rachel recently posted..How to Pamper Yourself During Racing Season
Thanks, I’ll let you know!
Congrats on being released from PT! Best of luck with your test!
Michelle recently posted..Weekly Wrap – Marathon Fun and RtR Week 7
Thanks Michelle!
I’m not familiar with the Fourteenstep dance so I’d have to look it up. Goodluck on your test though – sounds like it would be a fun time!
Sorry to hear about your knee pain and hope the exercises you’re doing now will help with relieving any pain.
Elaine recently posted..The Run Sandwich – A Runner’s Routine
It is fun, especially with the coach that I have! Thanks for all the good luck wishes, I too hope my knees will settle down and that my test goes well. There’s always ways that I could learn the dances better, so we’ll see whether I meet the standard according to this panel of judges. If not I can always test again.
It sounds like you’ve been progressing nicely. Here’s to your continued recovery.
Kathryn recently posted..Loudoun Half Marathon Training Log – Week 6
Thanks Kathryn, that’s a good thought!