More of the same as last week – I went to physical therapy and worked.
My physical therapist continued ASTYM on my LCL this week (thanks to Wendy for reminding me of the official term for the “metal scraper thing”). She also started using it on the IT band on the same leg, which actually felt a lot more sore under the scraper than my LCL did. I am supposed to be foam rolling my IT bands to help, which I have done….once so far. 1 > 0.
We also started using ultrasound on the injury area this week. Honestly, it feels like the biofreeze gel used with the ultrasound might have more effect (or at least a more notable effect) than the ultrasound itself. The biofreeze also has the weird side effect of making my feet cold for several hours afterwards.
At my Friday appointment I got a couple exercises – bridges with an outward knee pulses and side steps (both with a resistance band). The PT also taped my knee, but despite that it’s felt a bit throbby all weekend. I’m not sure if that’s from adding the exercises or going deeper with the ASTYM.
Apart from the PT exercises, I’m still only cleared to do upper body workouts. I did 3 workouts this week, but they reminded me why I stick to full-body workouts. My arms tend to twitch for a while afterwards when I do too much upper body stuff in one workout. (It’s technically a tremor, not a twitch, but to me it looks and feels like a twitch.) I also made it to a restorative yoga class this week – even in restorative there are some common poses that my knee can’t handle yet, but I just adjust to a similar pose that doesn’t hurt.
I’ve been fighting exhaustion/low energy since late last week, so I tried (with mixed results) to stay ahead of it this week. Mostly this meant that once I got home for the night, I tried my best to NOT accomplish anything. Except dinner. Unfortunately, there were several days I woke up way to early and couldn’t get back to sleep, which I think counteracted any progress I made on regaining energy.
So this weekend I finished the errands and chores that piled up over the course of the week, then tried to take it easy the rest of the time. I managed a 2 hour nap yesterday, but talked myself out of doing the same today since I need to get to sleep earlier. If only we could nap at work, right?
How do you recuperate from a low energy week?