Due to the swelling of my right knee from the trail crash yesterday I walked 5 miles as a recovery workout, then iced it.
Tonight I did the truncated hip circuit below, involving those exercises that don't involve weight bearing on a bent knee:
Fire hydrant with extension- right only, 3x20
SLRs, 3 x20, knee locked
Lateral leg lifts, lying on side, 3x20
Clamshells with band, 3 x20
Reverse clamshells (band tied to heavy chair leg), 3x20
Hip adductors with band, 3 x20
Kickouts 20 each at 45 degree angles
Hip hikes, 3x20
Pete Sercel's ultrarunning training blog --my experience with running injury prevention and recovery, and training for the Angeles Crest 100.
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