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Those who follow my blog regularly may know that I managed to dink up my knee back in November. In short, after the Marine Corps Marathon I got into an overuse injury when I continued to train harder and harder in preparation for the Philly Half Marathon three weeks later. While I did well at that race – it came at a cost. The cost being Runners Knee, which is basically when you dink up your knee due to overuse. Until recently it’s kept me from running, not so much the pain – because it’s actually relatively minor – but more so the fear of causing further injury.
It has put a bit of a damper on the winter training schedule. But I’ve made the best of the situation my concentrating on my other spots – swimming and cycling.
In early January I went to see a sports doctor about the situation, as things weren’t getting better on their own – like the peeps on the Interwebs said they would. It turns out it (my knee) needed some assistance. He went into great depth on what I had done – which can be summed up in saying that it’s all the muscles around my knee that were actually weak, which in turn caused my knee to go on strike.
As a result of that appointment I got a slew of ‘homework’ that I have to do everyday to get my knee better. It’s been working fairly well actually. Within about three weeks I was back to the point where I had no pain. Of course, being the stubborn type-A that I am, I went out and did too much a few weekends ago, and probably regressed a week or two. But live and learn. At any rate, here’s what I get to do every day:
Ice Ice Baby!
I have to ice my knee three times a day. I don’t have to worry about getting it all spread out. He said if I came home from work and did it, then again a few hours later and again a few more hours later – it would work. But we’re not just talking an ice pack. Nope, we’re talking the pinnacle of technology: A Styrofoam cup. It turns out one of the best ways to ice an area like your knee is by freezing water in a Styrofoam cup, pealing back the cup and then just gliding it all over the place like a Body Glide. It does get a bit messy because the ice melts – but a towel takes care of that.
Oh..and if you’re lazy like me sometimes the stash of leftover cups builds up.
My Bouncing Balls
The next things I have to do is to bounce a racquet ball off a wall about 6-8 feet in front of me. On one leg, with one arm/hand…standing on a wobble board. I do this for five minutes per leg.
Then I have do what are essentially leg lifts. I sit/lie down with my legs out in front of me and then slowly lift up each leg 18-24″. And repeat 25 times. And then repeat each set three times (total of 75 times per leg). Over the course of 6 weeks I slowly go from no weight to 10 pounds of weight on each leg (using leg weights).
A Tense Situation
Finally, I have to give my knee muscles a workout. I do this by again sitting with my legs out in front of me and then tense up my knee and hold for five seconds, and then release for one second. I repeat this 15 times, and then again each set three times.
Lots of fun…ehh?
But what is fun is cooking on a BBQ smoker. Made a smoked beef tenderloin tonight stuffed with spinach and blue cheese (although it was a fairly tame blue cheese). Came out awesome.
I’m in Seattle for a portion of the week, so I’m looking forward to a nice waterfront run tomorrow morning.
You probably stumbled upon here looking for a review of a sports gadget. If you’re trying to decide which unit to buy – check out my in-depth reviews section. Some reviews are over 60 pages long when printed out, with hundreds of photos! I aim to leave no stone unturned.
I travel a fair bit, both for work and for fun. Here’s a bunch of random trip reports and daily trip-logs that I’ve put together and posted. I’ve sorted it all by world geography, in an attempt to make it easy to figure out where I’ve been.
The most common question I receive outside of the “what’s the best GPS watch for me” variant, are photography-esq based. So in efforts to combat the amount of emails I need to sort through on a daily basis, I’ve complied this “My Photography Gear” post for your curious minds! It’s a nice break from the day to day sports-tech talk, and I hope you get something out of it!
Many readers stumble into my website in search of information on the latest and greatest sports tech products. But at the end of the day, you might just be wondering “What does Ray use when not testing new products?”. So here is the most up to date list of products I like and fit the bill for me and my training needs best! DC Rainmaker 2021 swim, bike, run, and general gear list. But wait, are you a female and feel like these things might not apply to you? If that’s the case (but certainly not saying my choices aren’t good for women), and you just want to see a different gear junkies “picks”, check out The Girl’s Gear Guide too.