I spent almost three hours at the physical therapist tonight. It's a very different place than any other PT I've been to. More like a run-down gym than a medical establishment. The guy who runs it has a crew of helpers/trainers running around, and he gives them instructions for each of the clients. Kind of disorganized, but he seems to have a decent following.
Tonight he gave me a bunch of stretches to do, some of which I had already been doing but also some new ones. Then I spent some time doing strengthening exercises on some of the weight machines, mostly isolating the quads and other thigh muscles. Then there was a series of strength/agility exercises, like backwards stairmaster (4x1mins), one-legged knee bends on a step (3x1min on each leg), and running backwards on a treadmill at 3.3 mph with a 15% grade (4x1mins). Some of those got tough at the end of each rep. Finished off with some resistance exercises using a 'theraband', and finally a couple of sets of electric muscle stimulation, the last one with ice on my leg. Needless to say, a highly atypical workout for me.
I should do some or most of these 2-3 days per week. He told me not to run on consecutive days, and no speed work. I even have to take it easy when cycling. The good news is he thinks I can be past this problem in three weeks. Which is really good timing because I am four weeks away from the triathlon.
I'll just have to train really hard that last week.
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