MG's rehab log

I had another shockwave therapy session (the 5th one). I'm in less pain during the day but nights are awful. 

I will ask my PT if he has bands that I could use.

Fasted cardio 
10,03 kilometers treadmill 

Patrol #1
2,04 kilometers 

Post breakfast 
5,15 kilometers 

PM
Patrol #2
Brisk walk 
6,01 kilometers
 
 
 
 
Fasted cardio 
9,03 kilometers treadmill 

Patrol #1
2,26 kilometers 

Post breakfast 
Brisk walk 
7,23 kilometers 

PM
Patrol #2
3,11 kilometers 

I have shin splints and pain in the right foot. I need new running shoes or insoles.


 
 
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When I woke up this morning my left shin was a bit swollen and painful. I thought that it was just stiffness that would go away after a good warm up.

Fasted cardio 
10,01 kilometers treadmill 

Post breakfast 
45 min indoor cycling (boring)

PM
5,65 kilometers 

Pain was so bad that I had to stop. My left shin was swollen, warm and red. I took pics and sent them to the doctor. He thinks it's either a tendonitis or erysipelas. Right now I don't have a fever and the redness isn't too bad. He told me to walk less, take an anti-inflammatory and ice my leg 3 times a day during 15 minutes. Should things get worse I have to call him again and he will put me on antibiotics.
I hope it's a tendonitis and not a shin stress fracture like the one I had in the 80's.





 
 






I hope I won't need surgery. I want to keep on training.

Fasted cardio 
5 kilometers treadmill 
60 min recumbent bike 

Post breakfast 
4,02 kilometers 

PM
Isometric exercises 

High plank 
Low plank
Squats 
Abs (200 reps)
Push ups
Dips
Self arm wrestling 
Triceps extensions against wall

 
6,20 kilometers on the recumbent bike (that doesn't hurt at all)

Post breakfast 
Outdoor cycling 
5,65 kilometers 

PM
Outdoor cycling 
4,68 kilometers

 
Fasted cardio 
1:40h recumbent bike

First patrol 
3,56 kilometers 

Post breakfast 

Second patrol
2,58 kilometers 

60 min recumbent bike 

PM

Biceps
Alternate biceps curls 3 sets of 10
Hammer curls 3 sets of 10
Incline alternate biceps curls 3 sets of 10
One arm concentration curls 3 sets of 10
Wrist curls 3 sets of 10
Spider curls 3 sets of 10

No pain at all.





 
Fasted cardio 
5,5 kilometers 

Post breakfast 
Short walk
4,36 kilometers 

PM
Brisk walk 
5,5 kilometers 

Bodyweight exercises 
Chair pose squats 
Bear walk
Mountain climber
Self arm wrestling 
Push ups 
Wall sits

 
 






Fasted cardio 
5,52 kilometers treadmill 

Post breakfast 
3,02 kilometers walk

PM
Indoor cycling 
7 kilometers 

Light workout 

Push ups 2 sets of 10 (pain)
Dips 2 sets of 10
Kickbacks 3 sets of 10
Alternate biceps curls 3 sets of 10
Hammer curls 2 sets of 10
Prone rows 2 sets of 10
Db squats 3 sets of 10
Shrugs 3 sets of 10
Calf raises 3 sets of 10
Leg extensions 3 sets of 10

I have another appointment with the physiotherapist tomorrow and will do a shoulder workout there under supervision.

 
 




Fasted cardio
5,07 kilometers treadmill

Post breakfast
5 kilometers treadmill

PM
7,88 kilometers

Shoulder workout (under supervision)
10 min arm bicycle 
Frontal raises
Shrugs
Reverse flyes
I couldn't do lateral raises or overhead presses


 
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