Thanks for visiting dunkbonds.com, the dormant Rails app I built to gamify charitable contributions toward personal goals, piloted around my goal to dunk. You'll notice I have made zero effort to update its style, so it still harkens back to its original 2011-era mint.com inspiration, when it was likely already looking pretty dated. Have a click around!
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November 26, 2012

Injury Update, November

Left adductor (pectineus?), hip flexor:  

Ever since Disneyball dunk day I've been plagued by this.  Breaking into the slightest jog aggravates it.  Hell, walking can aggravate it.  I've worked through it to get workouts in, and it's getting better, but it's keeping me off the court and probably needs some time and work.

    Hip pain, tightness:  

    Likely quadratus lumborum &tensor fascia latae, to which I'm no stranger.  This is troubling because it gives me absolutely no confidence in my lower back during any sort of spinal-loading movement such as squats, deads, olympic lifts, etc, so I simply haven't been going there.  I can get by on front squats, but it feels tenuous.  Also, it hurts almost all of the time.


    Shin splints:  

    These seem to be doing well with the rest, but I have no way to know since I haven't been to the court in a few weeks.  

    Strategy:  

    I'm taking a week off of training, which is well timed to coincide with having wrapped up two four-week training program phases.  Reevaluate on Sunday. 
    Myofascial release minimum of three times a day to hit the TFL, QL, and hip flexors, when socially acceptable to do so.
    I'm going to shoot for a minimum of 20min of yoga per day, and optimally 45-60.  Shout out to yogadownload.com and their audio & video podcasts, classes, and iPhone app.