Monday, November 28, 2011

Hamstring Treatment - Day 11

I've been doing my stretches whenever I can -- trying for every 4 hours, but it doesn't always coordinate with an appropriate place to do them. I'm able to put on my shoes and socks, now, without any significant pain. And I'm generally able to walk without a significant limp. A couple more days and I think I'll be totally limp-free!

I rode for about 12 minutes tonight, including about half of that at a trot. Gamble was excellent, allowing me to go at an extended and (somewhat) collected trot with ease. I don't feel that I've stressed anything three hours later, which is good.

Craig came by and did some ultrasound therapy on my leg, and then had me do a bunch of stretches. I now have a total of 5 to do:

1) The one from Nov 24 -- Putting thigh at 90 degrees to the ground and moving the lower leg up to the point of pain for 10 seconds. Repeat 5 times.
2) Sit on a barstool leaning forward with chest puffed out and back hollowed. Lift lower leg to point of pain and hold for 15 seconds. If you can put the leg out 100% of the way, you aren't hollowing your back enough. Repeat 5 times.
3) Stretch back of heel by leaning into the wall with right (bad leg) heel extended out behind you. 10 seconds. Repeat 5 times.
4) Stretch heel by placing foot 4" from wall, putting weight on that foot, other leg straight out behind you, and lowering yourself towards the wall with the bad leg. 10 seconds, 5 times.
5) Sit with your back at the wall. Put feet together. Push knees _apart_ towards the ground.

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