Non-Competition week day
7:30 AM - Wake up, put neosporin,and then specific lotion onto my foot. The skin around my foot is breaking up because I have been using tape so often. This helps it heal faster for the next Friday when I tape up again.
9:00 Morning School
11:00 - Free Period. Go out to tennis courts, Complete a routine usually consisting of multiple sets of 3-4 exercises mainly with bosu ball. Examples include: foot circles, side raises, front raises, lunges onto bosu ball, single leg squat, juggle while balancing, pass ball on wall while balancing, etc.
I follow this with Hip stretches - 3-5 min jogging/sidestepping warm up. - Leg up on support twist - Wide stance dip under.
This usually takes about 25 min and then I go get lunch.
4:00 - I try to play very light tennis every 2-3 days during the week to keep myself where I need to be for competition. If I'm playing that day I'll play around 4, if not I go home and ice the injuries. After icing, and the water has dried, I put more neosporin and lotion on again.
9:00- I do another physical therapy routine. During this one I really try to feel how my foot feels so that I can understand if I did too much, too little, or just right that day. This helps me plan for the next day.
9:30- Ice again. I usually don't ice my foot here, just my elbow for a quick 10 min.
No comments:
Post a Comment