Yesterday morning I went to the gym to see what I could do that wouldn't hurt my hip. The conclusion was definitely biking was not painful and maybe the ARC trainer. I should mention that I am under the supervision of a physical therapist, so I'm not just flying in the dark here.
I intended on trying out sunrise cycle this morning, but woke up a bit stiff and wasn't confident that my hip could handle all of the fancy maneuvers involved with cycle classes. I'm guessing that if running on roads is off limits, then "running" on a spin bike is probably frowned upon as well.
So I hopped on a stationary bike and set out to do 60 minutes of rolling hills. Unfortunately, after 43 minutes, I accidentally (maybe) hit the stop button and lost the entire workout. If I'm being honest I was so thrilled. My runner bum was so SORE from the bike seat. Yes, I'm a wimp. So I "cooled down" for 7 minutes and then hopped on the ARC trainer. Because I was experiencing no sharp pain while pedaling (?) away on the ARC trainer, I clocked a solid 30 minutes and then called it a day. Pedaling around on cardio machines like a lab rat is an awful replacement for running outside, but I suppose its better than nothing.
The other exercises prescribed by my PT include:
- Single knee to chest stretches - laying on your back pull your knee in towards your chest, assisted by your hands
- Standing hip flexor stretch on a chair - Standing in front of a chair, put on foot on the seat of a chair and lean in until your knee makes a 90 degree angle. You should feel a stretch in the hip flexor of the leg still on the ground.
Source - Yep, just like this.
|Or more practical, I suppose.|
- Hip External Rotation with Bent Knee in Supine - Basically a butterfly stretch but you're laying on your back instead of sitting on your bottom.
- Jane Fonda Leg Lifts!
I'm hoping that these stretches will help improve my range of motion. I will definitely continue to do these once I get back to running. This injury has really taught me the importance of focusing on stretching all of the muscles in my legs, and not just stretching my quads and calves. ALL of the leg muscles are important! So love your legs everyone!
What are some of your favorite stretches?
Anyone else love PT as much as I do (not sarcasm)?