Saturday, October 1, 2011

I'm lucky

Let's start with yesterday.  I know I have been complaining my butt off because this week has been so hard/busy/overwhelming.  I have been going to bed way to late and I know that lack of sleep is a lot of the problem.  I made myself get up yesterday and get to spin.  I did the hour spin class and then headed out for weights.  Here is what I did:


Biceps Medley - 4 rounds.
20 alt BB biceps curls 25/45
20 T2T bent rows 25/45
biceps 21's
Rest 30 sec.
Abs Medley - 4 rounds.  
20 sec. plank hold
10 plank complex R
10 plank complex L
20 back ext.
Rest 30 sec.
Triceps Medley - 4 rounds.

10 (ea.) seated uni OH triceps ext R 10/15
10 (ea.) seated uni OH triceps ext L 10/15
10 (ea.) shoulder crushers R 10/15
10 (ea.) shoulder crushers R 10/15
20 narrow pushups  * I can't believe I pulled off 80 narrow pushups!  I was shaking so bad and my muscles were screaming but I pushed them to the max.
Rest 30 sec
I haven't worked on triceps all week so I decided to do a couple more things focusing on the tri's. 

Tricep kickbacks on pulley-15 (I dont use a handle....just the pulley)
*repeat three times

Mountain climbers on ball-50 (I do this with my forearms on the ball so I'm in a lower plank.  I love, love, love, this ab exercise.)
*repeat three times

I walked in the door a starving beast.  My husband had made the kids breakfast so I indulged.  Whole wheat pancakes topped with agave, unsweetened applesauce, and plain greek yogurt.  I also sprinkled a little cinnamon on top.  I made sure to get some protein in with a quick water+protein powder shake.

I was having a really hard day.  I fixed myself a yummy snack a little later on.  Plain greek yogurt with cocoa almonds and Kashi Crunch.  Right when I shoved the last bite in my mouth the doorbell rang....

My best friend who also happens to be my sister in law (how lucky am I ?) was at the door with all my naughty favorites.  That diet D.P. was a lifesaver!  I am so grateful that I have good family and friends.  Especially at times when I need them the most.  I needed that that day.  I saw her and just started crying. Awkward!  Sorry Meghan.  :)  But she made my day.  Well, she made my whole week.  

Yesterday I started feeling a little sore in my upper quad/hip at the gym.  I really, really, really hate being injured so I was crossing my fingers that it was nothing.  I was planning on going on a run today and when I woke up I knew immediately that it wasn't going to happen.  I was cursing my leg.  So what did I do?

I got online and self diagnosed myself.  Here is what I think it is:

What is the rectus femoris muscle?

The Rectus femoris muscle is one of quadriceps muscles. It goes from the hip to the knee and can be used to straighten the knee or lift the knee up. This muscle can rupture or become inflamed at the upper part where the muscle attaches to the hip. The main cause of this is overuse through kicking or explosive movements as in sprint starts.

Symptoms of an inflammed rectus femoris include:

  • Pain which develops gradually with no sudden point of injury.
  • Pain at the front of the hip during and after exercise.
  • Pain when you press in on the muscle at the top.
  • Pain when you lift the knee up or straighten the knee against resistance.
  • A straight leg raise is also likely to cause pain.
  • The front of the hip may feel stiff.
  • Pain and stiffness may be worse first thing in the morning or after periods of rest.

What treatment can the athlete apply?

  • Rest. This is important.
  • Apply cold therapy
  • Maintain your fitness by cycling if this can be done pain free.
  • See a sports injury professional.

What can a sports injury specialist or doctor do?

Those are my exact symptoms.  However, did you notice it says that you can still cycle?  So I went to the gym and did 20 minutes of spin and a couple of back/bicep exercises.  Not much but it was something.  I am so bummed.  Hopefully this heals soon.  Cuz as of now I can barely lift my leg high enough to put on my own pants!

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