{"id":100,"date":"2011-06-07T04:51:39","date_gmt":"2011-06-07T04:51:39","guid":{"rendered":"http:\/\/greg.lyonkingdom.com\/?p=100"},"modified":"2011-06-07T04:51:39","modified_gmt":"2011-06-07T04:51:39","slug":"prehab-week-2-march-18-24","status":"publish","type":"post","link":"https:\/\/greg.lyonkingdom.com\/?p=100","title":{"rendered":"Prehab Week 2 (March 18-24)"},"content":{"rendered":"<p>On March 18<sup>th<\/sup> my physical therapist modified my PT as follows:<\/p>\n<ul>\n<li>Heel slides (20)<\/li>\n<li>Toes to nose (1:00)<\/li>\n<li>Modified straight leg (30)<\/li>\n<li>Active-assisted knee bend (20)<\/li>\n<li>Squats (30)<\/li>\n<li>Step-ups (20)<\/li>\n<\/ul>\n<p>The numbers in parenthesis are quantity or time goals.\u00a0 The <em>Modified straight leg <\/em>is an exercise where you sit on floor with leg out straight and a rolled-up towel under the knee.\u00a0 Goal is to lift heel off the floor.\u00a0 It is the next step in the progression that starts with quad-sets.\u00a0 The <em>squats <\/em>are assisted; grab on to a door handle or other waist-height support, then squat down and return, working to a 90 degree bend in legs.\u00a0 After I reach the goal of 30 I\u2019m to begin pausing at the low point (watch the 90 degree bend in knee), working up to a 5 second pause.\u00a0 For the <em>Step-ups <\/em>I started with a 2\u201d step (of books\/magazines) and every time I reached the goal of 20 I increased the height of the step.\u00a0 Ultimate goal is to be able to step up a normal step again.\u00a0 All of these are to be done 3x daily.\u00a0 I did PT first thing in the AM, again at lunch (at work), and just before bed.\u00a0 Sometimes I\u2019d skip one of them on a weekend day just to get a break or because of schedule.<\/p>\n<p>PT is peculiar.\u00a0 There are times when it feels like literally no progress is being made, or worse, that you\u2019re going backwards.\u00a0 Odd pains, pops, aches, tiredness creeps in.\u00a0 I started having problems with my calf cramping up from the exercises.\u00a0 My muscles felt sore and tired out.\u00a0 Then one day I\u2019d realize that something that had been quite difficult the day before would ease up, or I\u2019d suddenly realize that I\u2019d jumped ahead quite a bit in range-of-motion.\u00a0 The trick, of course, is to keep doing it when it feels discouraging.<\/p>\n<p>So, keep doing it!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>On March 18th my physical therapist modified my PT as follows: Heel slides (20) Toes to nose (1:00) Modified straight leg (30) Active-assisted knee bend (20) Squats (30) Step-ups (20) The numbers in parenthesis are quantity or time goals.\u00a0 The Modified straight leg is an exercise where you sit on floor with leg out straight [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[4],"tags":[],"_links":{"self":[{"href":"https:\/\/greg.lyonkingdom.com\/index.php?rest_route=\/wp\/v2\/posts\/100"}],"collection":[{"href":"https:\/\/greg.lyonkingdom.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/greg.lyonkingdom.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/greg.lyonkingdom.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/greg.lyonkingdom.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=100"}],"version-history":[{"count":3,"href":"https:\/\/greg.lyonkingdom.com\/index.php?rest_route=\/wp\/v2\/posts\/100\/revisions"}],"predecessor-version":[{"id":103,"href":"https:\/\/greg.lyonkingdom.com\/index.php?rest_route=\/wp\/v2\/posts\/100\/revisions\/103"}],"wp:attachment":[{"href":"https:\/\/greg.lyonkingdom.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=100"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/greg.lyonkingdom.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=100"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/greg.lyonkingdom.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=100"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}