Week 3

Monday, April 22nd

Back from Spain! The trip, albeit physically challenging, was incredibly fun and eye-opening; I will never forget my 10 days abroad. Two weeks ago, I was consumed with worry, wondering, "How will I _______?" Let me assure you, although not always easy, I did it and did it well. I walked up an insanely steep hill, visiting a true "city upon a hill" in Cuenca. I walked long distances on uneven ground, went up and down flights of stairs, and even survived the plane ride (although I did get minor leg spasms, but, as always, we rally!) I've attached some fun Spain videos I took for my senior project to show how I kept up with my strengthening while abroad :)

Today, I took some time to look into stretches to rid of lactic acid, as my body felt exceptionally sore after the trip. Then, I went to the gym and performed these, crossing one arm horizontally across my chest and using the other to hold it in place, toe touches, and more). Following this, I decided to get right back to it and began a normal routine: thirty minute warm-up on the treadmill, side steps with a now red resistance band (level up!), "monster walks" with the red resistance band, and then some slight lunges.

Following this, I decided to try some leg raises with no weight attached; I simply laid on my back, and lifted my leg up and down, slowly and controlled, ensuring my leg stayed straight the whole time (I promise you, this is hard but effective!). I did this on both sides to ensure both legs were activating the same muscles -- one of my biggest issues has been finding that because my right side has compensated for my left for so long, my left side is incredibly weak. Now is the time to change that. Following this, I laid on my side and did more straight leg raises, activating the outer quad and practicing strength control. Then, I did a "ladder" of wall-push ups, alternating between regular wall push-ups and tri-press offs that I learned my first week of the project (a video demonstrating this activity is under "Week 1").

Tuesday, April 23rd

Today, I investigated some more strength exercises, as I want to focus in on eliminating muscle compensation on my right side. I researched different methods of lunges, balancing, light ankle weights, and more. The ultimate result of my curiosity will come to light on Thursday (I was convinced I was going to die afterward, but in the best possible way--if that way exists? It was good, though! That is the message). After accumulating a list of things I wanted to work with, I went to the gym. There, I again resumed a warm-up on the treadmill (this time for thirty-five minutes), stretches, and leg lifts (no weight).

Following this, I went to the Sweatshop to meet with Robin :) I hopped on the elliptical, ultimately accumulating over 500 strides, which I was very excited about. Then, she had me walk in a straight line to see how I walked -- this was to check for any signs of serious muscle compensation, limping, turning my feet inwards/alignment, and anything else that would set me off. I naturally walk with my feet turned in (a serious pigeon toe), as my hips are turned in and, until my surgeries, had abnormalities in the structure in my legs that worsened this problem. Walking in front of the mirror shows me how my walk still does not look completely normal; I always think about keeping my feet straight with every step, but my legs often look strange while doing so. It was a reminder to work keeping my feet aligned, but also subtle encouragement, seeing how I walk now vs. when I was five and walked inwards or last year when I could not walk at all.

Following this, I did some activities focusing on my core muscles. I raised my legs in the air and did crunches on either side and also laid flat on my back and brought my legs down slowly before holding them right before they touched the ground for eight seconds at a time. Then I repeated this exercise while putting a small ball in the small of my back which created elevation and ultimately made the exercise harder. I did several sets of lunges while using the bars for support, trying to engage my glutes, quadriceps, and hamstrings.

Wednesday, April 24th

Day 3 of physical activity! Woohoo! (Not sarcastic--okay, maybe slightly sarcastic--but the feeling of being physically active is addictive!) At some point, I told myself I don't miss being active after coming to terms with my (then) reality--I would never be active again. Now, some of that is still true--physical contact sports, running, my once desired pointe shoes, jumping rope, or crazy burpees (not complaining about that one) will never be an option for me. However, now I have so many more options I never knew I was capable of doing which is a gift.

I went to the gym and hopped on the treadmill. But, today I increased the incline on the treadmill. In a video attached below, you can see me increasing it from zero to two. I have been very consistent with using the treadmill and felt it was time for me to challenge myself. I definitely felt the (albeit slight) difference in the incline. However, it was great to see me try something new and take advantage of the features it offers. Following this, I did some more work with the resistance band (clam shells, monster walks, side steps)--as they always say, "Don't skip leg day" ("They" refers to the dedicated gym-goers).

Then, I got a little crazy and decided to revisit the stationary bike. In a previous week, I felt really unstable on the stationary bike. However, I did some more research and decided to switch the bike I was using and see how I felt as a result. The first time I used the bike, I used a traditional, upright bike (the one you may see in Soul Cycle -- not doing the exercises someone would do in Soul Cycle, just the same bike). This time, I used a bike with a pad to rest your back on, removing a lot of the pressure on your legs. Because you sit horizontally, rather than vertically, it further reduces pressure, allowing you to focus on your legs moving in the correct fashion. In a picture below, I have a side-by-side of an upright bike vs. the one I used.

Following this, I went on the elliptical for a grand total of five minutes (yay!), because that is very hard.

Thursday, April 25th

Today, I went back to the Sweatshop and saw Robin :) I went on the elliptical to warm up and survived a full ten minutes! Today was the day of pushing boundaries and trying new things. As soon as I walked on the gym floor, she bestowed an amazing six-pound vest on me, increasing the intensity of all my future exercises. I did step-ups on the board with three blocks underneath it (higher the board = harder the exercise), stepping up with one foot and with a slow, controlled leg bringing it back down (a video is attached below). I did this on both sides to ensure I strengthen the same muscles on either side and further work to reduce muscle compensation. Then, I did splint lunges, keeping my back leg straight to activate the glutes (a video is attached below). Again, I did this several time on either side to work both muscles. Then, I did one legged squat, which was very challenging. I placed my foot against the board so it could give me additional support and security while doing this. When I repeated this on my left side, the strength imbalance was highlighted--I was so weak on this side that I used a cane for support and stability while performing this. The side-by-side of the videos are proof of the effects of muscle compensation--for years, I relied on my right leg, even when it was injured, as my left leg never recovered. Now, with these exercises, there is no room of hiding--it is forced to do the work.

Then, I did a step-knee-down-curtsy, working various muscle groups, including the glutes, quads, and hamstrings. This further worked on my balance, as I had to perform this up-down activity without falling. I did this on either side and at the end of each set, I'd balance on one leg on top of the board for a count of ten (I failed miserably on my left side, but that is okay!). A video of this is attached below.

Following this, I did mini squats while holding onto an arm weight, working on my inner thigh muscles to increase stability. This arm weight was heavy and would usually be considered too heavy for me to use. However, with the support of Robin, the form of the exercise, and the small amount of time I used it for, it all worked out (bad pun) in a safe manner. Following this, I did a hip exercise with the newly-earned red resistance band, stepping in and out (video attached below).

Later, I worked on my core muscles. With every crunch, I could feel my beloved Cheezit-pack dying a little more. But it was awesome. I did some normal crunches, going straight up and then down. I did them to the side while lying straight back. Then, I went on my side and lied on the Bosu ball. Then, I did a form of a side crunch, crunching over the side of the ball (I do not have a video of this, so I have one from YouTube. Please note--I did not look that put together while doing this. Instead, I was a panting mess but that is okay because exercise is good!).

Friday, April 26th

Today, I took the time to look more into other causes of joint pain. I already have diagnosed chronic joint pain, but I want to ensure I'm doing everything I can to lessen the amount I have from outside causes. I began to explore "Glute Amnesia," a topic I will delve more into next week. Basically, it is a term to describe when a person lacks glute muscles so much so that they compensate with their knees and back, ultimately resulting in pain. And, the biggest mistake is that those people, in an effort to reduce pain, work on their knees and backs, when in reality, the source of the problem is their glute area.

I've been feeling great this week, reclaiming my body and redefining my life. But, I need to be careful. Just now, I was sitting down, doing my hair when my toe dislocated. No big deal -- at this point, I'm good at resetting it and it is just a toe. However, this served as a reality check for me; yes, I'm getting stronger but this condition has no cure. I need to be consciously aware of all my movements, as even the smallest things like sitting (has caused dislocated toes & knees) or sneezing (true story -- I broke my nose doing this), can have serious consequences.

Bonus Videos: Spain Edition!

(Please ignore my failed attempts at speaking English/Spanish, it was a long day!)