I’m happy to report that my trip to the gym at lunchtime on Monday included running jogging!

Yes, running jogging.

That’s right, running jogging.

That was fun.

So, due to the fact that I was feeling more than 90% myself on Monday, I eased into a little bit of interval training on the treadmill.  I did a 3 minute walking warm-up, then for the next 15 minutes, I alternated between running jogging 2 minutes, and walking 1 minute.  During the last 5 minutes, I even cranked the incline up a tiny bit for some extra burn.

From minutes 18-23, I alternated between walking sloooooow at a 12% incline for 1 minute, and doing walking lunges for 30 seconds.  Then for the last 5 minutes, I walked at 4.5 and 10% incline.

To say that my thighs are killing me today would be true.

To say that my angry bursa were bothering me today would be a lie.

So, high fives all around.

pssstttt: I think the girl is back.  Don’t tell my bursa, they might revolt..

In the spirit of healthy knees, I want to share with you some of the exercises that I’ve been focusing on for the past 3 weeks.  I’ve been doing many of these exercises 3-5 times per week, in addition to leg training at the gym twice per week.  I can often be seen sitting at my desk in various contorted positions.  I’m not practicing my circus act.  I’m strengthening my legs.

I know that this may seem excessive for some, but in my case, the only way that I’ll be able to regain my prior knee happiness is by becoming as strong in the legs as I once was.

With the help of my PT as well as this website, I seem to be on the mend, and beginning to feel like my strong, sexy, jogging self again.

Here are my favorites, taken directly from the Knee Pain Exercises website.  Some of these are going to seem very elementary to those who have never fought with injuries of this sort.

Quad Strengthening Contractions (perfect for doing at your desk):

Sit in chair. Extend legs, heels to floor. Keep knees straight (or as straight as possible if you have arthritis.) Tighten thigh muscles. Hold for count of 10. Relax for count of 3. Do 10 repetitions. You can do this several times throughout the day. You can build up to 2 or 3 sets of 10 repetitions at a time.

Quad Strengthening Leg lifts:

Lie flat on back. Bend left knee at 90-degree angle, keeping foot flat on floor. Keeping the right leg straight, slowly lift it to the height of the left knee. Hold for a count of 3. Repeat 10 times. Switch sides. Work up to 10 sets of 10 over several weeks.

Quad Strengthening Knee Dips:

Stand with knees slightly flexed. Point your toes straight ahead.
Make sure your kneecaps are also pointed straight ahead.
Lift one leg up and balance on the other leg. Slowly lower yourself up and down ONLY a few inches. Keep the knee of the leg you are balancing on slightly flexed. Your knees must remain pointing straight forward. Do not let them turn inward. Stand straight, do not lean you body to one side. Do 10 dips. Switch sides.
If you feel pain in your knees, start with fewer dips.

Hamstring Strengthening Contractions: (this one is awesome for doing at your desk)

Sit in chair, heels on floor. Don’t move heels but pull back on them. You will feel tension in you hamstrings. Hold for count of 10. Relax for count of 3. Do 10 repetitions.

What are your favorite exercises?

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