Day 124: PT

I did a physical therapy workout tonight - stretching, strengthening and agility sessions. I won't go through the whole program, but I want to note two exercises that feel like they are targeting the right area -and are a lot harder than they sound.

First is a one-minute step drill. Stand on a Reebok-type step platform. Keeping the left leg straight, raise the left foot off the platform and lower in front of the platform until the left heel touches the ground. This is done by bending the right knee and doing a partial squat on that leg. Then rise back to the starting position. The left foot should be flexed upwards so only the heel somes in contact with the ground and the top of the platform. Repeat as many times as you can in one minute. Switch to other foot. Repeat three times. I rested 5-10 seconds betwen sets. The thighs burn after about 45 seconds. Only takes about ten minutes, but it is tough.

Second is the one-minute backwards run on the treadmill with an incline. I use a 15% grade and set it at 3.3mph. That is the pace I walk at during the middle of my cooldown after runs, but going backwards is a totally different story. I can barely stay on the treadmill for the full 60 seconds. Again, this feels like it gets right to the muscles around the area where I am having pain. It works them and stretches them, but doesn't cause pain. Well, except the running backwards for one minute pain. My HR gets up over 150 by the last rep. That amazes me given the pace and the short duration. Give it a try, but use a very low speed. The balance and rhythm and muscles used in running backwards are very different than normal running, and using a TM with a grade can be unforgiving! I do 4 reps of this exercise.