Knee injury - excercises
After suffering from a bone edema in my knee, I’m now struggling with a patella cyst. My physiotherapist recommended the following exercises:
Downward Dog Terminal Knee Extension - Band
4 Sets, 30-15-15-15 Reps, 1 X Day, 2-3 X week
Single Leg Knee Extension - Machine
4 Sets, 30-15-15-15 Reps, 1"⬆️2"⬇️ Hold, 30%1Rm Weight, 1 X Day, 2-3 X week
Double Leg Hamstring Curl - Machine
4 Sets, 10 Reps, Rpe 6 Weight, 1 X Day, 2 X week
Soleus Raise - Leg Press Machine
4 Sets, 20 Reps, Rpe 7 Weight, 1 X Day, 3 X week
Standing Hip Abduction - Band At Ankles, Wall Supported
3 Sets, 15 Reps, Rpe 7 Weight, 1 X Day, 3 X week
Downward Dog Terminal Knee Extension - Band
HOW: Get set-up in a down dog position, but with your knees bent. On the side you want to perform the exercise, get a band set-up behind the knee and anchor the band with your hands. Perform the exercise by squeezing your quad to fully straighten your knee, hold that position, then return to starting position and repeat.
FEEL: You will feel your quad muscles working with this exercise along with a calf and hamstring stretch behind your knee. You may also get an upper body workout with this as well.
COMPENSATION: Focus on knee movement only and getting your knee fully straight while keeping the rest of your body still.
Single Leg Knee Extension - Machine
HOW: Get into a seated position in the knee extension machine. Place the pad just above your ankle joint. Make sure that the ankle is below the knee. Keep the other leg back, off the padding. Anchor and stabilize your upper body and core by grasping the handles.
Push into the pads to straighten the knee. Slowly return back to the starting
position.
FEEL: You will feel the front of the thigh, and the quadriceps.
COMPENSATION: Do not move the torso. Do not rotate the leg.
Double Leg Hamstring Curl - Machine
HOW: In a seated position in the leg curl machine, get set up with the leg straight and the pad just below the calf muscles. The other pad will be just above the knee cap, ensuring the leg does not move.
Hold onto the handles in front or to the side to stabilize the upper body and
core.
Initiate the knee bend by bringing the heels down. Slowly return back to that
starting position to where the knees are just about straight again.
Repeat for the prescribed repetitions.
FEEL: The back of thighs are working.
COMPENSATION: Do not move the torso. Do not rotate the legs.
--- I don’t have a hamstring curl
machine, but found some nice variations on Youtube: https://youtu.be/04wrwxwrCnI?si=88QKNInq-MdqAoYD
Soleus Raise - Leg Press Machine
HOW: Sitting in the leg press machine, move the seat back as far as possible. Ideally you wanna start with as much knee straightening as possible. Place both feet on the plate so that only the base of your foot is on the plate, the rest of the foot is off. Toes are facing up towards the ceiling. Use the arms to stabilize the upper body and core.
Press the machine away just a bit so that you can bend your knees. Keep the
knees bent and begin to point and flex back and forth with the ankles.
Repeat for the prescribed repetitions.
FEEL: You should feel work deep in the back side of the lower leg. Feel more tension at the top position and more stretch at the bottom. Can also feel work in the toes and feet.
COMPENSATION: Do not let the knees straighten. Do not let the legs rotate in or out.
Standing Hip Abduction - Band At Ankles, Wall Supported
HOW: Place a band around your ankles then stand up with all your weight bearing on one side. If balance is a challenge then move towards a stable surface or wall to give you additional support, keep the weight bearing leg closer to the wall. With the leg that is elevated off the floor, you are now going to move out to your side as far as you can without hiking your hip then slowly return.
FEEL: You will feel the outer hip muscles, particularly the gluteals with this exercise.
COMPENSATION: Avoid moving your low back or trunk with this exercise. Attempt to keep everything stationary and attempt to isolate the motion from the hip.
Source: The Prehab Guys LLC
2025. All Rights Reserved.
EXCUSES make today easy, but
they make tomorrow hard.
DISCIPLINE makes today hard,
but it makes tomorrow easy.
The decision is yours ...
I’m not usually a fan of the motivational phrases everyone puts on their profiles, but I have to admit, this one caught my attention. It makes total sense and is especially relevant during these cold and grey days.
The other day, I watched a video by a Spanish psychologist who shared an interesting perspective. She mentioned that people might think she’s super motivated when they see her leaving for a run at 6:00 AM, imagining that the endorphins are already kicking in. But, of course, that’s not the case. For all of us, it’s much easier to stay in bed a little longer and enjoy a cup of coffee.
According to her, we need to ignore what our minds are
telling us and act despite our thoughts. Change into your running clothes and
just head out the door. Let’s all agree on the wellbeing this brings
afterwards.
The interview on Youtube with Patri on how to make the most of your time and reduce anxiety
Cartucho, cartucho,
Que no te escucho!
Renovación/Alta socios OCRA ESPAÑA
OCRA
España (Asociación Española de Obstacle Course Races) es una organización sin
ánimo de lucro que regula y promueve las carreras de obstáculos (OCR) en
España.
Cada
año, es necesario renovar o darse de alta como atleta para participar en sus
carreras y clasificar en las competiciones. Las tarifas son las
siguientes:
- Renovación: €30 (€5 de descuento si
perteneces a un club)
- Alta: €60 (€5 de descuento si perteneces a un
club
1. Inscripción y Dorsal Permanente
Para
participar, es obligatorio darse de alta como socio en la web oficial: www.ocraesp.org. Al asociarte, recibirás un
dorsal único y permanente válido para toda la temporada.
2. Beneficios de Asociarse a OCRA
- Participación en competiciones oficiales reguladas.
- Oportunidad de clasificar para campeonatos europeos (OCR European
Championship) y mundiales (FISO World OCR Championship).
- Asignación de un dorsal único para toda la temporada.
- Seguro de accidentes en las carreras.
3. Categorías
Categoría ÉLITE
La
categoría más exigente y competitiva, destinada a los mejores atletas del
deporte OCR.
Categoría GRUPO DE EDAD (Age Group)
Dividida
por rangos de edad, esta categoría está pensada para deportistas que quieren
competir contra otros atletas de su mismo rango de edad.
Grupos
de Edad (masculino y femenino):
- Sub 16
- Sub 20
- 20-24
- 25-29
- 30-34
- 35-39
- 40-44
- 45-49
- 50-54
- 55-59
- +60
Características principales:
- Ofrece un entorno competitivo, pero con un nivel ligeramente inferior
al de Élite.
- Ideal para quienes quieren medirse con personas de su misma edad.
Categoría POPULAR
Dirigida
a quienes desean disfrutar de las carreras de obstáculos sin la presión de
competir.
- No tiene un enfoque competitivo.
- Perfecta para principiantes, deportistas recreativos o personas que
buscan participar por diversión o como desafío personal. Dentro de esta
categoría se puede también competir en parejas o equipos, dependiendo de
la carrera.
Cada
categoría tiene un reglamento específico. Toda la información está disponible
en el reglamento de OCRA.
4. Competiciones Principales
OCRA
España organiza y regula las siguientes competiciones oficiales:
OCR Series
- Formato: 7
pruebas anuales.
- Puntuación: Se suman las 5 mejores puntuaciones de cada atleta.
- Categorías: Élite, Grupos de Edad (sub 16 hasta +60) y Clubes.
- Los mejores clasificados pueden optar a competiciones europeas y
mundiales.
Liga Nacional de Carreras de Obstáculos
- Formato: Hasta 25 pruebas al año.
- Puntuación: Se suman las 8 mejores puntuaciones de cada atleta.
- Categorías: Igual que en las OCR Series.
Campeonato Nacional
- Formato: Incluye modalidades de 100 metros, estándar (12-15 km) y
carreras por equipos.
- Clasificación: Los mejores atletas de la Liga Nacional y OCR Series.
- Categorías: Élite y Grupos de Edad.
El calendario de las pruebas está
disponible en la web de OCRA.
Fuente: Brave Bulls
Circuito Media Maratón de Getafe
El recorrido de la media maratón de Getafe es mayormente llano.
Hay una cuesta en
la subida y bajada del túnel que pasa por debajo de las vías del tren, justo
antes del kilómetro 10. La bajada es la cota más baja de la carrera (605 m
sobre el nivel del mar) y desde ahí se asciende hasta 636 m (en el kilómetro
16).
La meta está situada en la pista, ideal para hacer un sprint final 😊. Ruta en Garmin
Strong Viking Obstacle Races
The Dutch organization Strong Viking has published its OCR races for 2025 in the Netherlands (Wijchen, Amsterdam), Belgium (Hofstade, Gent), and Germany (Frankfurt):
Media maratón España
Una lista de media maratones que he visto en Instagram:
https://www.instagram.com/reel/DD1oAG2IAJK/?igsh=OWhzbHVhMDNrcDB5
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