I screwed up

I am in Physical Therapy for my injured hip.  I have certain exercises I need to do to combat the adhesion that is keeping me from walking like a human person.  Right now, it feels like I have a big lump of muscle just above my knee, and a void above that and another muscle that goes to my hip in front.  So it feels like my quad is actually an oct.  The lump above my knee is parallel to the floor, and shouldn’t be there.  My therapist asked me what I’d done.

Wellllllll, I just did the exercises you assigned me for my recovery…

But if doing one series is good, doing 3 would be better right?  I actually got a face/palm for that.  He says, “We do one series here because you’re supposed to do one series.”  What do these exercises entail?

  1.  A hamstring stretch with a cable.  I am supposed to pull on my foot with outstretched leg to stretch the hamstring on the back of my leg–3 times for 30 seconds.
  2.  A band stretched around my knees that I’m supposed to open my knees and hold for 30 seconds 3 times
  3. An ankle weight that I lift with a straight leg while lying on my back and other leg bent, 15 times
  4. An ankle weight that I lift while lying on my side, 15 times.
  5. An ankle weight that I extend my leg while sitting on the edge of the table, 15 times
  6. A band stretched across my heel where I do leg curls, 15 times
  7. Hip sled set at a low weight 15 times
  8. Side step that I do about 10 feet out and 10 feet back
  9. March where I lift my knees between steps 10 feet out and back
  10. Balance with my feet toe to heel for 30 seconds good foot forward and then 30 seconds good foot behind
  11. Single leg balance 20 seconds.

Sounds reasonable.  So I did 3 sets of these at the gym on Sunday.  Monday, I was so sore I could hardly move, and the cold wind caused my leg muscles to seize up.  I over did it and now I have to wait 2 weeks before I can start correcting my gait.  Wahhhhhhhhh!  And his remedy for that muscle was deep massage and it really hurts!  But it doesn’t feel bunched up now.  Doh!!!!

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