If you guessed from the title of this post that I have finally lifted lower body for the first time since early January, then you are correct! I have a baaaaad case of the DOMS right now! My quads are fine. My hammys are fine. But my glutes feel much like they do after a marathon. Every time I sit down, I am reminded of my work out on Wednesday.
I took it quite easy on myself and my knee. I have to reiterate that my knee is NOT totally better yet. I tried to do a lunge on Tuesday night and I almost cried. I cannot lunge right now, and I don’t see myself being able to for several more months. (Fun Fact: My surgeon told me I would be totally back to normal after 6 weeks. HAHAHAHA!!!)
These are the 4 lower body exercises I did that were very knee friendly:
1. Leg Extension machine
2. Hamstring curl machine
3. Leg Press
4. Kettle bell swings <---- The reason for my ass pain. That's right folks. 45 swings with a 10lb kettle bell have my glutes in as much pain as they were after Boston. Crazy, huh!?
I hope to be able to squat soon and then I won’t have to do the leg extension and hamstring curl machines. For now, they will have to do.
My knee felt fine during my workout. I was using about 1/3 of the weight I was using back in January. I felt like I wuss loading a mere 50lbs onto the leg press machine. I was convinced people were judging me. (But we all know Planet Fitness is the Judgement Free Zone so there was NO judging going on.)
After my workout, and then for the rest of the day, my knee felt a little weird. That’s the only way to describe it. Later that night, I felt a pulsing sensation that I have felt before and my knee was a little achy.
I do plan to lift again but not do the leg press machine. I think that is probably what caused the achy feeling in my knee. I only want to do what makes my body feel good, not just during, but after my workout. Of course I am itching to jump right back in where I left off (I am convinced my legs are big globs of cellulite right now) but I know I have to be patient!
Have you ever taken a substantial time off from lifting a certain body part?
What are your favorite lower body exercises?
How often do you train your legs?