Things Just OK Today

Last night's bboy workshop went fine.  It was a lot of footwork. 

Today I hit the gym planning to the treadmill, 1 PT exercise of choice, and then drill footwork and power, but when I got there, after warming up with jumping jacks I had some pain during standing isometric adduction against the floor.  It concerned me and made me not want to do windmills.

I did:
Jumping jacks warm up
Some footwork moves
3 X 30 second adductor-plank (http://www.youtube.com/watch?v=px3Srr0U2ho)
Seated adductor machine 2 X 40 reps at fairly light weight
Treadmill 10 minute mile

The exercises were pain free but that standing isometric adductor pain concerned me and made me hold back. Tonight I go to my advanced tumbling class.  It should use very little adductors so it should go great.

So Far, So Good

I didn't have pain after that bboy workshop.  Last night I went to the gym to do some windmills.  I warmed up and then did 2 sets of 12 windmills.  I felt a slight nagging pain in the L adductor.   Then when I tried standing isometric adduction against the floor, I felt slight pain in the left adductor so I didn't do a third set.  Today I woke up feeling some slight aching where my pubic bone is.  I have a bboy workshop at 4:30 which I plan to go to. 

At times like this, I wonder if these very slight pains are all in my head.  After all, I am able to do windmills.  I just keep worrying that one day I'll wake up and it will hurt to get out of bed.

I'm going to keep doing what I'm doing.  Things are moving in the right direction.

Now 1 Day/Week PT Workouts

I just saw my physical therapist.  He said my internal hip rotation (HIR) is still not that great.

He is happy the way things are going, and said I can keep doing my gymnastics/bboy sessions and do a physical therapy type routine once a week, or twice a week if I have extra time.

He wants me to incorporate more exercises where I cross over the midline.  For example, going on a treadmill sideways but cross stepping in the front and back, rather than sidestepping.

I went to a great bboy workshop last night.  It was 1 hour class.  It was beginner/intermediate, but it was a good workout, I kept up and didn't have any pain.

Exercises to Focus On - 1 Day a Week
Treadmill Criss/Crossing Over Midline
Wedging a Big Abdominal Ball Somewhere and Kicking It
Theraband
Hang From a Bar, Spread Legs and Spin
Adductor Machine (High Reps, Low Weight)
1 Day/Week Aerobics (30+ Minutes Riding a Bike or Elliptical)
Cable Leg Pulls (Similar to Theraband)

No Pain Today!!

Even though I did windmills last night, today I'm pain free.  My gait is normal.  I have no pain squeezing a water bottle between my knees.

Last week was hopefully just muscle soreness.  Tonight I go to open gym at my gymnastics spot.  Hopefully it goes smoothly.

I have an appointment Friday with my PT.  If I'm pain-free at my appointment, we'll just fine-tune a pre-hab regimen I'll do in conjunction with my dance training.  If I'm in pain Friday, we'll try to pinpoint the pain.

Back From the Gym... Will Tomorrow Be OK?

I just got back from the gym.  I ran a 10 minute mile on the treadmill, did my incline treadmill intervals, knee raises, and my stretching routine (focusing on external rotation, glutes and TFL).  I finished with 3 sets of 10 windmills.

Last week on Monday I felt no pain, and then on Tuesday and Thursday I thought my injury relapsed.  By Saturday I felt normal.

Tonight, I trained, and I really hope tomorrow I feel fine.  I really really really hope I feel OK tomorrow.  During my training tonight I felt fine.  I was nervous about doing the windmills, but they were painless.

Was That Muscle Soreness or Typical Sports Hernia Pain?

Last week on Friday I was stressin' out about my injury.  I really felt like I was back at square one.  It faded over the weekend, and now I feel completely fine.  I'm going to return to exercise tonight and I even plan to do some windmills.

Its either:
1.  I have a sports hernia that flares up the day after rigorous exercise and then dissipates.
2.  I was just really sore last week, and it took 2-3 days for the soreness to really sink in.