I went to the gym in the morning. Not the best-equipped place, but honestly, I do not need much right now. PowerDot, pumping, activation, and extension. It is becoming a routine, and that alone feels grounding.
The highlight of the day came during extension work. I finally managed to do prone extension lying on my stomach with my legs hanging off the bed, adding a bit of weight on the leg. It is a great exercise, and I can feel immediately how important it is. This one needs to stay in the daily routine. Afterward, the knee felt slightly better, looser, more cooperative.
I had breakfast and then joined the group for a short stroll around the city. It did not take long before fatigue kicked in. I got tired quickly and decided to leave the group early. Back to the hotel, ice, and lunch. Not dramatic, just necessary.
In the evening, we had a city tour. Thankfully, most of it was done by bus, which allowed me to squeeze in another ice session. Later, we went to the night market. A lot of walking again. Walking itself is getting easier, but endurance is still lacking. The leg started to feel heavier and visibly bigger as time passed.
I left the group once more and headed back to the hotel earlier. It was the right call. Elevation, ice, and some quiet time before the louder crowd returned. Recovery sometimes looks like choosing silence over participation.
Key Takeaways
- Limited gym equipment is enough when the basics are clear
- Prone extension with weight is a key exercise and needs daily attention
- Fatigue still arrives faster than expected during walks
- Walking quality is improving, but endurance lags behind
- Leaving early is sometimes the best recovery decision
- Ice and elevation remain non-negotiable after active days