Workout:
Assault bike 10 min easy
70 cals
walk 10 min easy (if you can, and barefoot on a soft surface would be
best... or minimalist shoes)
Done, barefoot on grass
+
Ankle strengthening work:
Intrinsic foot musculature work 10 min
https://www.youtube.com/watch?
*use the non injured foot as the reference and then try to establish
the same output from the injured foot
Done
+
Standing single leg balance:
- stand on one leg for max time x3 attempts per side, then 3 attempts
with eyes closer per side. Report time
Left, good foot/ Right, bad
Eyes open:
4 mins/ :31
2 mins/ 1:05
2 mins/ :50
Eyes closed:
:25/ :06
:27/ :09
:43/ :07
+
Walk drills:
25 feet x4:
- on heels
- on toes pointed out
- on toes pointed in
- wide stance inside of foot
- narrow stance outside of foot
Done
+
Y balance test work:
https://www.youtube.com/watch?
10 min
Done
Walking felt great. Bike felt great. The intrinsic foot work was okay until the toes on the step calf raises. I could just barely do those on the right. The standing on one leg on the good leg with eyes open was pretty easy, I could have gone past 4 mins, I just got bored. I stoppped at 2 mins after that. Very surprised how hard it was with my eyes closed compared to open. And obviously the right leg struggled. Walking drills: the most uncomfortable/difficult was walking on toes pointed in and out. Y balance was as expected, more challenging on the right but not toooo bad. Thanks!
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