Between Trainings on Oct 1 and Oct 2

We didn't have training this week as I haven't fully recovered from knee pain, Adrian went camping with his son and Yvonne hasn't recovered from flu. We took a break this week.

I went to see physio last Tuesday. She told me that my patella leans outwards. That's the reason why I have knee pain. My right knee pain is more serious than my left. My calf muscle is very tight, too. She recommended me to visit her in regular basis and do many stretching as it can get worst if I still continue to do exercise. Also, she said that my core muscle is weak which leads to give a lot of pressure on my knees when I do hiking. She also recommended me to do Pilates for enhancing joint flexibility.

So, what I do now.. I do stretching everynight. And I have joined Pilates class. Trying to do some exercise to strengthen my thigh muscle and do sit up everyday.

I actually went for a walk/run this morning. I walked and ran in the park next to my home....the one with a long stair. At the beginning, I was running. But I found that I should walk instead and get used to keep my body straight (as I found that I like to lean forward when I walk uphills and stairs which is not good) and learn how to use my thigh muscle to walk and how to knee down a bit when I walk downhills and stairs which would give less pressure to my knees. I walked for an hour plus today. Even though I was just doing walking, I still sweated a lot. I guess it is because of the heat. and...You know what.. it is quite tired to keep reminding myself to use which part of muscle to walk properly.

I felt a bit guilty not to do trailwalker training this week. But I have to take a rest. I am really worried about my knee pain. I dont have enough time to enhance my core and thigh muscle now. But I would try my best to do whatever I can.