This week I tested my knee with some running. Nothing major. I broke out my Easy 5K app and started at the beginning. All the training I did before my knee injury is out the window. The name of the game is graded return – working below my break point, resting a day between runs and only increasing intensity when it’s comfortable.
After talking with my mom, I’ve decided to stop spinning for the time being. Yesterday my knee was hurting something fierce. I worried I’d pushed myself too hard during a spin class.
Mom, a retired doctor, relieved me of my fears and diagnosed that my *leg elevation technique, and not the spin class, was the cause of the fresh pain behind my knee.
She still suggested I hang up my cleats for the time being and work on babying my knee for a couple of weeks. “Push the exercise,” she warned, “and you’ll really screw up your knee.”
I’m heeding her advice.
New Exercise Regimen
I’m still going to see my trainer twice a week, but with a focus on upper body and core while the knee heals. Also I’ll continue with my morning stretches and light yoga.
Since spinning is out, it means I’m going to buy that swimsuit this weekend. Yep, swimming replaces spin class and it’s Dr. Mom approved! I need to keep the muscles around me knee strong, as it’ll help in my recovery (especially if I need surgery). My local rec center has a pool and it’s about $7 to use the facilities. I’m starting with once a week. If my knee responds to swimming, then I’ll add another day.
Moderate exercise is important if I want to recover fast.
*How exactly did I screw up elevating my leg? In bed, I propped my knee on 3 pillows and fell a sleep. The next morning, the back of my knee hurt like hell and walking on it was worse. The elevation was too high and I ended up stretching out the tendons behind my knee. Lesson learned. For now on, just one pillow under my knee when I sleep.