Hopefully rehabed

When I added cycling back into my excercise routine, I think I overdid it. I was in such good shape from steps that I overestimated what I could do on my bike. I joined Ted climbing the big hill right away, after only a day or two on the 12 mile two smallish hills loop. I was okay for a while, but the New Years Day hike was really hard on my knees, and that combined with the cycling and steps was just too much for my frail body! I realized I needed to change my ways. Luckily the internet came to my rescue, as I was able to find several good articles on causes of sore knees among cyclists. Among the biggies, excessive hill work, cycling in too high a gear, and not paying attention to position of knees vis a vis the foot position, i.e. biking with the knees splayed outward, rather than keeping knee and foot aligned. Also, I had developed tingling in my left foot, which I think was related to the sore lower back I habitually had after cycling.
So at the beginning of February I began my rehab program. I stopped climbing the big hill. I began taking glucosamine sulfate again. I got out the McKenzie back book and began doing extensions 3 times a day. I went back to cycling the 12 mile loop with careful attention to the position of my knees on the upstroke. I got proper cycling shoes. I alternate cycling days with weight lifting days.
And, oh joy, my knees are a lot better. My back still gets sore after cycling, but generally it doesn't carry over to the next day, and if it does, I throw in an extra day of rest before getting back on my bike.
Anyway, after following the regime for all of February, today I biked up the big hill again. I was going to skip the final ascent, which is pretty darned steep, but I felt pretty good when I got up there, so what the heck, I went up the rest of the way. I was so proud, I asked Ted to take some pictures to document the occasion.
Iced my knees and back with the frozen peas when I got home, we'll see how stiff I am tomorrow.