Wednesday, January 6, 2016

Rehab 再Start

Since hurting my right hamstring at the Chitose JAL International Marathon in June, I've been trying to rehabilitate it on my own with some active exercises.  However, while I did do them for a few weeks, I let life get in the way and gradually stopped doing them.  I kept doing karate though, fearfully, and, recently the leg has gotten worse.  After our last grading test, I finally went to the doctor.  The doctor did an MRI scan and sent me to rehab.  The scan showed what I kinda knew already, I injured my hamstring.  What I did learn though, is that it wasn't torn completely.  Immediately after the doctor visit I thought up of some questions I would have liked to ask him but did not.

  1. Can I run on it or do I have to wait?
  2. How much can I stress it?
  3. Is it OK to do things which make it sore?

At any rate, I need to get serious about strengthening  and making my body more flexible to recover and help prevent further injuries. In order to do this I am either going to have to get the cooperation of my wife and family or fight them.  健康第一だからね。

The physical therapist showed me three simple exercises to do for two weeks before I go back.  Super simple to the point of almost being pointless.

  1. hamstring curl - laying on your back with your legs extended, pull your heel towards your butt as far as you can without pain.  (actually he said I can do it with pain if the pain is a 3 on a scale of 1 to 10)
  2. hamstring catch and stretch - again, lying on your back, bring your knee up and hold your leg with your hands, then slowly straighten your leg out flexing your quads until you feel a slight stretch, hold for 10 seconds and repeat.
  3. Calf raises

He didn't say how many to do or how many sets and I didn't think to ask.  I will try to work up to three sets of each with 10 reps for the stretches and 30 reps for the curls and the calf raises.

I did the above exercises again yesterday morning and added in some of my other strength work.

My right hamstring is sore today.  I don't know what did it but I'm guessing it was the stretching.  I also walked home last night. That might have stressed it a bit.  I kinda made a point of raising my heels/knees as  I walked in order to force my hamstring to work more.  

I have also gotten fed up with my diet and my declining health and have decided to once more log my food.

This is what I had for breakfast.  I ate way more than I needed.  I do plan on skipping lunch, but still, this is way too much.

Homemade - Oatmeal, 2 Cup
Raisins, 0.5 cup (100 g)
Yogurt - Plain, whole milk, 0.7 cup (8 fl oz)
Margarine, 1 Tbsp (14 g)
Sugars, brown, 2 tsp unpacked
Chia Seed, 1 tbsp
Homemade - Rhubarb Dump Cake, 1 slice
Coffee - Brewed from grounds, 16 fluid ounce