09/04/2026
Happy Friday! Workout of the day and my own PT journey back to running, heavier weight lifting.
1.5 mile run 8:40 pace
Single leg mono leg press 4x8
Seated calf raise 4x8
Single leg standing calf raise 4x10
Quick backstory - ran GC half marathon back in April, fractured my left fibula around mile 9 (didn’t know at the time), finished the race okay. Boot and crutch use for 10 weeks and now I’m back to it with my own Xrays shown 4 months apart!
Bone healing takes extended time, often up to 1 full year for full bone density strength, but always depends on severity of fracture. Weight bearing and gradual exercise protocols following for steady progressions for bone healing, range of motion and strength return.
🎯 Target goals - bone loading in safe progressions. 0-1/10 pain discomfort ONLY. Stopping if sharp pain or above 0-1/10 rated pain levels. Bones like tensile strength, rapid/quick movements for repairing. Patient goals are different but return to plyometrics and heavy strength training is important!
🎯 Running goals - slow progressions, building the foundation and progressing 1 component at a time with frequency, duration, intensity at a time following general 10% progression rule with those training principles.
Runners, weight lifters, athletes, anyone dealing with bone or other musculoskeletal injuries, follow along and check out Off the Bench PT coming in October!
