Now that I've given my body some rest after the APF Summer Bash, I've began to have some medial knee pain in my right knee. I'm still training hard, but I'm focusing on keeping my low back healthy and addressing my knee issues as well. The goal for 2017 is to end the year completely healthy and have a solid base to build a real training cycle on.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comWednesday I got in some more upper body training prior to going to see my PT for my first session of therapy for my knee and low back. As for the training session itself, it wasn't anything too wild or much different. Just a matter of keeping the muscles working hard and getting a good pump while I keep intensity down for a bit.
My PT session went really well. I walked away with some good drills I'll be doing 3-4 times per week at a minimum (I'm going to strive for 5 days a week). I got some graston done on my IT band and TFL, as well as the upper fibers of my glute med and QL. Some minor pulsing and other techniques had my back feeling great. We walked through some of my drills, as there was a lot of distraction and focus on internal rotation of my left hip. We also did one adductor mobilization for my right knee and I was out the door. I immediately felt better, but I've got to stay on top of things. Here's my PT regimen currently:
- Lax Ball Left Glute, Piriformis, TFL
- Foam Roll Right Hamsting and Adductor
- Left Leg Distraction with Internal Rotation Reps - 10 reps with 1ct hold
- Left Hip Distraction while in Internal Rotation - 5 deep belly breaths with left oblique contraction focus
- Squat with Left Leg Adduction RNT - 10 reps
Items Used in this Training Session
Warm Up Lateral Raises DB Overhead Press Rear Delt Raises DB Bench Press DB Flys DB Skull Crushers DB Rows DB Curls 15 each
A1) Slight Incline DB Bench Press 3x8-10
B1) Incline Press Machine 4x8-10
C1) Seated Cable Flys 3x12
D1) Reverse Pec Dec 4x15
E1) Lateral Raises 4x12 E2) Overhead Press Machine 4x10
F1) V-Bar Pressdowns 3x15
G1) Single Arm Overhead Cable Tricep Extensions 3x10 per arm
