Went to the track this evening to assess my condition. Did a full warmup, drills, and a very light workout of 1 set of bands, abs, single leg body weight squats, and push ups. I can still feel some medial knee pain in both knees due to the rigorous hiking we did, but afterward it felt better. The foot issue feels much better.
Moving forward, I think I'll do these minimal shake out workouts frequently to promote mobility and flexibility, then start with hills or bleachers for the next week, some bike, and gym. I don't want to be running if there is any pain, because pain = damage. No rush. Hoping to be doing 1x/week running on the flat on turf within a month.
Despite the hiking, I think I've lost a bit of fitness. High intensity stuff like bike sprints and hill running is way different than hiking.
Woke up at 144 lbs.
Tonight's sunset view at the track.
Depending on location, pain may be from existing damage, not new damage. For instance, if you lost articular cartilage and force is transferred through to the underlying bone, that can cause pain without new or worsening damage. Either way kind of sucks.
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