Let the PT begin…

I have now signed up for physical therapy and it’s ON. It sucks, but it’s ON! I gotta go twice a week to stretch and stretch and massage and stretch. You see, a big reason my fibula broke while I was running on sand was because all the muscles, tendons, and ligaments around my ankle, foot, and calf were super duper tight.

So here’s what I did on day 1 of PT that you might always consider doing, no matter your fitness level or goals.

calf stretches. One leg forward and the other one back. Put your arms on something while leaning forward, and do the same while leaning right and left. Hold for 10 seconds in each direction and do it on each leg 5-6 times.

hamstring stretches. Put your leg straight in front of you on something then lean forward, lean left, lean right. Hold each for 10 seconds and do it on each leg 5-6 times.

groin stretches. Put one leg on a step to your side and lean towards it so you can feel a nice pull in your groin. Careful not to damage any parts, please. Hold for 10 seconds and do it on each leg 5-6 times.

hip stretch. Put one leg on a step ahead of you and lean towards it so you can feel a little burn in the uppoer portion of your opposite quad. Put your arms on something while leaning forward, and do the same while leaning right and left. Hold for 10 seconds in each direction and do it on each leg 5-6 times.

Foam roll your calf 5-6 times. Go up and down the most painful of parts, point your toes up and down when you want an extra burn. It sucks! But it’s good for you.

Lunges. Step up with right leg, lean torso to the right, and lunge up while kicking your left knee towards the sky. Repeat 10 times on each side. And do 3-5 sets.

If you’re injured then ice, ice baby!

This workout may not sound like much of one, but sometimes it’s all about repair care!

Comments

Neda Iranpour

About the Author

Neda is an Emmy-award winning evening Anchor in San Diego, a cyclist, a marathon runner, a WBFF Pro & a member of the vegan club. She loves to share stories, including her own!