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02 October 2008 @ 08:50 am
Because I forgot: exercise, Tuesday  
I kind of overdid it, I think; my knees were pretty sore Wednesday.

Elliptical, level 1, random, "reverse mode" (which alternates forward and reverse): 25 minutes, 1.6 miles

Walking: 1 mile, 22 minutes

Handcycle: I turned down the resistance (from 30 to 60), and did two minutes forward, two minutes backward, then one minute forward with each hand (one-handed), then turned the resistance back to 30 and did one more minute each forward and backward
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Bill the bold bosthoonwcg on October 2nd, 2008 01:15 pm (UTC)
Wow, you're really increasing the length of the workout, aren't you? I think that's a good idea in general, but don't hurt your knees.
fatcookfatcook on October 2nd, 2008 02:24 pm (UTC)
Way to go! But remember slow and steady wins this race.
Johnjohnpalmer on October 2nd, 2008 03:37 pm (UTC)
Definitely rest until your knees are feeling better. If the pain is directly in your knees, it's probably tendons, and if you let them get injured badly enough, they're very slow to heal... that's the reason I've been having such a hard time with jogging recently.

(If they don't feel better within a couple days, you might want to see a doctor; there are exercises that can stretch your legs and strengthen the supporting muscles to avoid the problem. But the big thing is, catch it before it's become a serious problem.)

Ice will help; it doesn't have to freeze your knee, it just has to cool things down, and if you end up with just a bit of an ache, right after exercise, icing your knee right afterward will help.
Janet Miles, CAP-OMjanetmiles on October 2nd, 2008 03:44 pm (UTC)
Yesterday it hurt to bend my knees under load (e.g., the process of sitting down), and I'm not really sure if it was directly in the knee or in the muscles around them. They don't hurt at all today, so I'm going to try for a (probably slightly shorter) session tonight after I teach.
Johnjohnpalmer on October 2nd, 2008 03:56 pm (UTC)
Nod. If they've stopped hurting now, it was probably just muscle strain, which is okay. Muscles heal more quickly than tendons. I've just repeatedly been macho about mild knee pain, and it's never really gotten major, but now it's frequently persistent. (Frequently persistent... yeah, I know, but what I mean is, once it starts, it's usually going to last quite a few days, and which is longer than it should, and it'll be hard to let it heal.)

So I'm super cautious now :-).
Lesliemamatiger on October 3rd, 2008 09:38 am (UTC)
Thanks!
Hey, thanks for describing your elliptical workouts -- I've been trying to "graduate" from treadmill to elliptical (which is much harder work for me) myself, and I hadn't even thought of going in reverse until after you'd mentioned it a couple times. Boy. Howdy. That really really really does hit the backs of the legs, and since in general I'm a big fan of symmetrical exercising, I'm happy to be able to add this one to my list. So thanks!
Janet Miles, CAP-OM: exercisejanetmiles on October 3rd, 2008 01:44 pm (UTC)
Re: Thanks!
I find elliptical easier than treadmill; I think it's because my feet are supported through the whole movement, and there's not the repeated instance of all my weight coming down on 32 square inches.

Reverse is tough, boy howdy.