Tag Archives: injury

Could it be this easy?

I have been battling knee pain for just about a year.  Basically, as I was recovering from my ankle injury last year, I babied my right ankle and wound up messing up my left knee somewhere in my crash-training-for-a-half thing.  I tried resting it, I tried doing more squats and lunges, and inevitably I would tweak it doing something at home.  Something dumb like mountain climbers.  I’ve run two 5ks since my half last May, and I keep meaning to get around to going to see a doctor or a PT or something.  I did a free injury clinic and the guy was like, “come by my office and I will dry needle you for free!” and I did not because 1.) my follow up isn’t great and 2.) I have no time.

So when one of my best friends asked me about my knee again at Stroller Strides, and I complained that it still is busted, she told me to come over so she could dry needle me (she’s a PT, not a weirdo who just has a house full of needles.)  I said sure, then promptly did not do it.  She bugged me again about it last week, and I was off on Monday and daycare was closed and I really want to do another half this year, so off I went.

She poked at me and then told me to foam roll a LOT more than my current amount of none, and so I did, and then my knee didn’t hurt after our run on Monday and it didn’t hurt after Body Back on Thursday night when we did a lot of running, and it didn’t hurt after Stroller Strides on Saturday.  She made me come over again on Saturday night and recommended I keep foam rollering and told me to come back in a week.

Here I was, convinced that I had some kind of crazy runner’s knee situation and I would need 6-8 weeks of PT and many many clamshell exercises and lunges and squats and other things that are good for your knees.  And it turns out it really is as simple as foam rollering a ridiculous amount and also following through on the dry needling thing.  I’m sure I can also benefit from PT, and I will go if this doesn’t turn out to be a long term solution.

She said something really interesting last night though, which is that for each decade of life that you have, you should do that x10 minutes of stretching, foam roller-ing, or general work to prepare your body to like, be functional. I mean, I don’t have 30 minutes a day to stretch right now, but I think I’m going to try for at least 10.  And it made sense, because I’ve been feeling generally stiffer and less flexible, and I thought it was just a not-going-to-yoga thing, but I do think it’s also an age thing.

So yeah, stretch and like, go see a doctor.  I highly recommend it.  Sometimes things have a simple fix.

 

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Get It!

I got the boot off at the beginning of February and after a super-successful PT session on Monday and some stretching, I finally ventured into my office’s gym on Wednesday morning. (In December my office moved to a complex that has a gym. It was very exciting and it took me two months to use it.)

I’m reluctant to call anything a routine before doing it for 3-4 weeks, but yesterday and today I managed to get myself up and out of the house with my kiddo, drop her at daycare, and then get to the gym with enough time to get in a 15-20 minute workout, shower, and head into the office.

Part of me feels like it’s such a huge effort to only get in 15-20 minutes but the rest of me knows that if that’s the only time I have, I will still benefit from workout out for that length of time.  Also, if I’m only exercising lightly for 20 minutes, I don’t need to shower.  Which is good because the hot water doesn’t seem to work in the showers.

I also started, and am dragging my poor spouse along for the ride, a DIY version of 21-Day Fix.  Basically, I borrowed the containers from a friend and figured out my container count on the internet and am cooking food from recipes I found on Pinterest.  I’m not doing the exercises because I’m injured and once I’m back to being able to work out I will be following the half marathon training plan from my training group.  I have not paid for this plan.  If you are also interested in DIYing the plan, you can definitely get the containers on Amazon and download a tracking app or printables and I think it’s still probably a good program.  Mostly I’m learning better moderation and portion sizes, particularly for carbs and how many vegetables I really need a day.

The really cool part is how good I feel.  I don’t mean the “I have so much more energy because I’m not eating gluten!” high that some people get when they are doing Whole 30 or even the “Shakeology is giving me a glow!” that people tell you because they are trying to a) justify the cost to themselves or b) sell it to you.  I mean that I’m feeling good in the, “I am exercising and eating right and I CAN DO THIS AND I AM AWESOME!” superwoman kind of way that I get when I get into a good groove.  I’m moving more. I’m eating food. Not too much. Mostly plants.

I haven’t lost any weight yet. And that is discouraging.  Four days in.  But I also know that I have a long range plan here.  Which is to get into a healthier eating and exercise pattern, which will hopefully both help me avoid diabetes and fit into my suits.  I know that the last time I needed to lose this much weight, it took me a full year.  I definitely convinced myself that it should be easier to lose this time because it was “just” baby weight but it turns out that those pounds are just as hard to lose as regular pounds.

Anyway, for now, I’m just going to keep trying to get in 15-20 minutes a day of exercise and to keep up with the container counts and eating more vegetables and protein and less carbs.

What has everyone else been up to while I’ve been on the sidelines?

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Unexpected Setbacks

Last Monday, on my way to court, I got rear ended. I’m fine, I went to the doctor and everything, but the accident was hard enough to cause wiplash and the doc recommended I take a week off of exercise.  I still stayed active, but I wasn’t able to get my SBR schedule from last week in. 

I have to make a decision by April 18th whether to do the race or not.  There is a $20 cost to deferring but that puts the race off until next year and I’m worried about committing to all of this training again.  I think I would probably rather risk not finishing the race in the time allotted and/or possibly having to DNF the open water swim, and hope that I’m able to pull it together and finish.  Fortunately, I anticipated the unexpected and worked hard to build up my base.  Now I have to work hard to make brick workouts happen and regular swimming on weeknights.  My husband is biking to work again, which means that I can swim before work on days I need to drive, but I think I simply need to start committing more evening time to my training. 

This morning I ran a 5k, which was two miles away.  I ran there and the race, and got a ride home with a friend, but her car was a mile away, so I did 5 miles and I am feeling generally good about the run, so I think instead of focusing on being able to run the whole 6 miles, I’m going to work on my brick workouts.  This means doing 1-2 miles on the treadmill after spin, which will be exhausting but I think will pay off in 5 weeks. 

I keep reminding myself that my friend K. barely trained at all for his olympic distance and half iron distance tris, and still survived, so since I don’t have a time goal in mind, I should be able to survive as well.  I have been having some knee problems, but I’m hoping a good tape job can help with that.  The thing I can’t keep putting off is getting back out on my road bike, which I’ve been avoiding until the spring and until my husband could ride again because I don’t like to ride it alone.  I know the more I ride it, the more comfortable I am on it, so with you all as my witness, I am committing to riding it at least once a week for the next five weeks.

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