Tuesday January 15, 2019
Weight = 208 lbs
Wednesday January 16, 2019
40 minutes of squash with my gf
Worked out at my girlfriend’s gym. It’s awesome, full of all the equipment you can think of, and even in January it wasn’t very busy.
Thursday January 17, 2019
Chiropractor session: Adjustments and I was given a mobility drill for my shoulders/neck
Rec Lax game: won 9-8, scored a couple. I was limping the entire game and unable to run with my injured knee. Unlikely I’ll be able to play this weekend, probably smarter if I recover.
Saturday January 19, 2019
Not playing in my game tonight
Sunday January 20, 2019
Weight = 209 lbs
I haven’t seen my doctor yet (happening in two days) but it looks like I have a ruptured bursa in my left knee. It has ballooned up and is extremely liquidy. Hopefully I can get it drained soon and proceed with rehabbing.
Thursday January 24, 2019
Physio session
Assessment
A lot of manual stretching and release
Acupuncture and stim
This was a great session. We worked the quad and hip flexors and lot and an hour after my session I noticed that the liquid pocket on my knee and spread substantially (about 3").
Friday January 25, 2019
5 min bike + Foam rolling
Light lower body workout, trying to get my knee functioning again.
Saturday January 26, 2019
Sunday January 27, 2019
Foam rolling
1- Goblet Squats: 3x20 with 50
2- 1-Leg RDLs: 3x15 with 50
3- Elevated Reverse Lunges: 3x10 each leg with 30s
4a- Glute Bridge: 3x20 BW
4b- V Ups: 3x15 with 10
5- 1-Leg Calf Raises: 3x12 BW
@Chris_Colucci
Hi Chris, is there a way to turn off the auto formatting? I can’t write my supersets without it auto formatting to a list of numbers
Monday January 28, 2019
Thoracic mobilizing
I don’t believe so, it’s just how the system is setup. It looks like it only formats like that when the number is followed by a period or parenthesis: 1. or 1)
Using a dash, like 1-, should avoid it. Or using letters, A., B1, etc.
1- Elevated Reverse Lunges: 3x10 each leg with 30s
2a- Glute Bridge: 3x20 BW
2b- V Ups: 3x15 with 10
3- 1-Leg Calf Raises: 3x12 BW
A. Elevated Reverse Lunges: 3x10 each leg with 30s
B1. Glute Bridge: 3x20 BW
B2. V Ups: 3x15 with 10
C. 1-Leg Calf Raises: 3x12 BW
Tuesday January 29, 2019
Physio session, same as last time, manual release, acupuncture, stim.
Hopefully I’ll be getting my knee drained in a few days
Wednesday January 30, 2019
Weight = 210 lbs
1a- Goblet Squats: 3x20 with 50
1b- Elevated Reverse Lunges: 3x10 each leg with 35s
1c-Dip Station Leg Raises: 3x20
2a- 1-leg RDL: 3x15 each leg with 50
2b- Glute Bridge: 3x20
2c- DB Swings: 3x20 with 50
3- Leg Press Calf Raises: 4x15
Thursday January 31, 2019
Weight = 212 lbs
Thoracic rolling and mobilizing
1- 1-arm Pulldowns: 3x8 with #7
2- Seated Cable Rows: 3x8 with #12.5
3a- Bear Position DB Pull across: 3x20 with 20
3b- Renegade T Rotations: 3x15 with (8, 10, 12 trying to figure out a good weight)
Finished with neck isometrics
Late workout tonight
Saturday February 2, 2019
15 min bike
1- Lying YTWL: 5x10
2- Pushups with headweight: 18, 18, 16, 16, 16
Continuing to rehab my hand and knee, hoping to return to playing in two weeks.
Monday February 4, 2019
Foam and lax ball Rolling
1a- 1-Leg Med Ball Chops: 3x12 with 10 lbs
1b- Med Ball V-Ups: 3x15 with 10
2a- Goblet Lateral Lunge: 3x10 each way with 50
2b- Dip Station Leg Raises: 3x15
3a- 1-Leg Lateral Hops: 3x15 stick landing
3b- 1-Leg Linear Hops: 3x15 stick landing
4- 3-Position Bosu Mountains Climber: 3x6 each
Slight increase in balance and velocity. My doctor won’t drain my knee so it’s still a waiting game.
Why is the doctor not draining your knee? Do they feel it will subside on its own?
He says the risk of infection is too high. It’s an area where antibiotics can’t penetrate so it would be very difficult to fight an infection. He says in his entire career he’s never had to send someone to get bursitis drained.
I’m skeptical because my knee is still a water balloon over three weeks since the injury and it has not reacted at all to anti imflammatories or ice. There is no improvement day to day.