Author Archive
9/11/12 – A Momentous Day, PT and Chiropractic Work
Posted by admin in Training (running, cycling, etc.), Try This! on September 17th, 2012
On September 11th, 2001, I was still in graduate school at Georgia Tech. I had gotten up and was getting ready for an 8:30am class, while watching Matt Lauer and Katie Couric on the Today Show. All was well until I came back from another part of the apartment to find a burning, smoking building on the screen. At first, I thought it was a hoax. How could a building in New York City be burning? Then, Katie and Matt were taking turns trying to explain what was going on when an object hit the second World Trade Center tower. “What is happening???” I kept asking in my head as Katie and Matt continued to work on explaining a horrific scene.
On this day, my cousin also had her 16th birthday. It was not the day she would get her driver’s license, though.
This year, I had a pretty big day with a Chiropractic appointment and a physical therapy appointment.
First, I went to Dr. Larry’s. I was having a pain in my right glute max, and my thought was that it might be L5. Dr. Larry said that it sounded more like S1. So, he adjusted, and it felt great! He also did the usual neck, back hips and ankles with a little right wrist for good measure.
Then, I headed down to see Brian for physical therapy. I was wondering if it was too much to do these two things on the same day, but then I figured, why not?
I told Brian about Dr. Larry’s verdict on the S1 adjustment, and Brian said that it made a lot of sense b/c the S1 is the nerve that controls the Posterior Tibial Tendon, among other tendons in the foot. So, if you’re S1 nerve gest severed, then your Posterior Tib Tendon will not work. Hmmmm, interesting. Does that also mean that if your s1 vertebra is out of alignment, then your Posterior Tibial tendon will have a difficult time working to its fullest capacity? Good question. I do not have the answer, but it certainly does make one think.
Brian worked on ASTYM for the posterior tibial tendon and the back of the calf. Still crunchier on the right than the left. Also, I was more tender from the Iron Girl 5K. He then had me do a calf warm-up (downward dog), the World’s Greatest Stretch (coming soon), and a few running warm-up moves. These running warm-up moves included learning to hop softly for approximately one minute. The “soft hops” are shown in this video by Sanatan Golden, a PT in Portland, OR, who helps to produce “Minimalist Mondays” videos and clinics.
We then practiced foot “lifts,” which are a warm up where you try to lift your foot rather than hop from foot to foot in order to prepare for a run.
Finally, he had me run on the treadmill. This is going to be an ongoing exercise, too. Despite my reservations and rebelling against running because I am terrified of continually reinjuring myself – you know the dance: two steps forward, three steps back. However, when asked to run for a camera, I cannot say no. The following video is from Sept. 4, 2012.
Note: I had no idea Brian would suggest running that day. So, I was not dressed for success in running. Also, the creepy slow voice is Brian asking me if I am relaxed in the second video. I have some serious video editing skill deficits to overcome in the future.
I have not put the later videos together, but I might just do a video post later. For now, check this out!
In the left-most video or Video #1, I am trying very hard to remember all of the steps to running barefoot: tilt pelvis up, lift legs, head up, chest expanded, shoulders back, try to create a forward lean, etc. Notice that my legs do not always come up very far on the up swing (less than 90 degrees). In the right-most video or Video #2, Brian has showed me the first video, then told me to relax and think of being light, relaxed and quick. I also only worked on tilting my pelvis up (I had to think of something – what is this relaxed thing, anyway???).
Guess what? Relaxing and not worrying so much produced a better stride naturally. These videos were only a few minutes apart. Brian literally showed me the first video, talked about good things (thank you for doing that, I had enough negative self-talk going on for about four people at the time), and then added that I could just relax. Very well done, indeed as that second video shows. My legs swing up to 90 degrees, my pelvis is in a good place, and I might even be smiling.
Although this video is from last week, it mimics the video from 9/11/12.
So, don’t sweat the small stuff, and just relax!
9/9/12 – A Busy Weekend: PICTURES!
Posted by admin in My History on September 10th, 2012
I decided after the race that I would catch up on the blog. In doing so, I realized that I need more pictures, which I am going to go back and add to several posts.
However, here is the foot update!
 2/27/10 Feet- Front |
 9/9/12 Feet - Front |
I remember going on and on about how toe splay was bad in my first post of pictures. Well, folks, I’m retracting that statement because it is untrue. You’re true toe position is supposed to be out on both sides of your foot. In other words, the wider the better. Think about it: if you want something that is taller than it is wide to stand with more stability, a wider base is best. Duh! Thus, my right foot is getting more toe splay, which is giving me more stability and better maneuvering, hopefully.
The left ankle is still unfortunate looking with a lot of pronation, but it certainly does look stronger.
 2/27/10 Feet - Back |
 9/9/12 Feet - Back |
From the back, check out how straight that left ankle looks from the back! Oh yeah!!! I still cannot believe I ever ran on that left ankle two years ago. OUCH!
 2/27/10 Feet - Top |
 9/9/12 Feet - Top |
My after pictures 9/9/12 are actually taken after the Iron Girl race, and my left foot looks swollen. My right foot looks like a beast from the top with all those veins and bones, while the left foot still looks weak and smooth on top. Hmmm. I wonder what is going on here. AND I am very surprised to see not so much difference in the appearance. Yes, the ankle looks stronger, but the foot is still much weaker looking than the right. Ok. I’m all over those PT exercises!
Well, this was an inspiring exercise for me. I hope that you will take a good look at your feet and see what you might do to help those little guys carry you to all the places you would like to go!
p.s. A huge thank you to my wonderful husband who formatted this post!
9/9/12 – A RACE! The Athleta Iron Girl
Posted by admin in Training (running, cycling, etc.) on September 10th, 2012
This Sunday, I participated once again in the Athleta Iron Girl race. Unfortunately, I am still battling the inflamed posterior tibial tendon, which meant a battle with myself the night before. Basically, I am terrified of running because I always hurt myself more when I run. I especially hurt myself more in races because I want to keep going. So, I was unsure as to whether or not this was a good idea.
My physical therapist said that it would be ok. I ran into Coach Denise and Asst. Coach Althea at Dr. Larry’s office on Friday (SO COOL!), and they didn’t really say yay or nay. They just told me to do what I thought would be best for me.
Thus, there I am on Saturday night trying to figure out which side of the fence to land on. Then, I looked at the finisher medal. That’s it. It’s a medal for finishing. I don’t have to win. I don’t have to best my time. I just have to finish.
Ok.
Saturday, I picked up my race packet and downgraded my race from the 10K to the 5K since I knew that I would definitely reinjure myself in a 10K. They made me give up my awesome bib, which was personalized with my name as well as #199. I signed up really early to get that number. I put up a little bit of a fight – read whined – and got on with life.
Sunday, I went to the race with my awesome husband in his “TEAM ERIN” signature shirt and found the coaching team. I ran the first part of the race with a team member, Janna, who was running the 10K. It was lovely to run and chat, but then probably 1.75 miles in, my ankles started to hurt. Since I had promised myself that I would stop if it hurt, I said goodbye to Janna and wished her luck. Then, I walked pretty much the rest of the way until I could sprint down the shoot.
I finished in 38:00:00! Crazy, right! Who gets an even time? This girl!
I looked up last year (2011), and I finished in 31:55. It was my first race in the Vibram Five Fingersâ„¢, and I was super proud of myself as I had bested my time from the previous year, 2010.
Anyway, all day today (Monday) my ankles have gotten progressively more stiff and sore despite two sessions of foam rolling and some self massage. I do not believe they are as bad as they were, but they are definitely more sore than before the race.
9/6/12 – Physical Therapy and More!
On Thursday, I headed to PT. I wondered what we talk about that day!
They have an intern, which I love because it means that the Physical Therapist will explain what he is actually doing as he does the treatment. I do not always follow what is being said, but it is so fascinating. AND if I act interested, I get in on the explanation in layman’s terms. 😉
He was making an adjustment in one of the joints in my foot (tried to look this up, but there are so many joints that I cannot actually say which joint it was) in order to create space in the joint to help my dorsiflexion as that is the flexion that is inhibited on both of my feet and explaining the procedure to the intern. I was super fascinated, but the complex or rather the unfamiliar terms totally threw me off. It really does make me want to get a PT degree, but I’m not really interested in treating lots of different people in lots of different areas. I’m really only interested in feet.
Anyway, I learned how to do a scorpion stretch, a bridge with a leg lift that engages the core the same way that the core is engaged during a running stride, and three different ways to work the core without using the hip flexors. 1. Do a bridge on a stability ball and crunch up. By making the glutes work in the bridge, the hip flexors cannot work. Thus, only training the ab muscles and glutes. 2. Do crunches with your feet together and knees laying out to the side in a butterfly. In this position, the hip flexors absolutely cannot engage. 3. Squeeze a ball between your knees (this is what Melissa already has me do). By making the hip adductors work, the hip flexors are blocked.
Totally awesome!
Stay tuned for another aspect to my blog and more pictures and links to videos of these exercises and more!
9/5/12 – Back to the Weight Training
After taking some time off due to my gym being closed all weekend, and lets face it, my not actually wanting to go to said gym, which made the closing really convenient, it was time to get back on that wagon.
Melissa really came through, too. We talked about all of the new foot stuff, and I admitted my general laziness. So, we stuck with the new line of workout that she created after my running training. The focus is now on strengthening muscles in a functional way for running, while also actively stretching them so that my body will actually be able to reach the more natural running form, i.e., I’m working on tucking my pelvis more while running, which requires more flexibility in the hip flexors.
We got to work – side plank with hip abduction, static back lunges – I still cannot believe that I can do lunges in any form! – and an actual back lunge assisted with the stretchy bands and an opposite one arm row. Next, we hit the TRX! I love the the TRX, even though it does not always love me. She had me do assisted pushups (I rocked these guys! Also, cannot believe I can do a push up!), a really difficult side stretch and back extensions with 10 lbs! I love seeing how far I have come! This past summer has been the best and most progress in weights and overall fitness that I have ever made. I cannot wait until next summer, but I guess I should also be looking forward to the winter work, too 🙂
9/1/12 – First crash
Remember how awesome I was on my bike? Yeah, that feeling carried over to Saturday when I decided to ride my awesome self on my awesome bike to Dr. Larry’s office.
All was going well until I got behind the bus. Since there were a lot of cars, I decided to stop behind the bus as it unloaded and loaded passengers. No problem! “Unclip, then brake!”
Well, the bus looked like it was about to go. So, I reattached to the bike, started to pedal, then realized that the bus was not moving.
I braked. The bike stopped. I fell over.
Yes, I did it. The classic new clipless pedal user fall. The most embarrassing fall of them all because there is no reason except for user error. BAH!
I checked my left elbow because I wasn’t wearing sleeves, and I was sure the road had eaten it alive. Not a scratch! SWEET! My left knee was hurting, too, but since my elbow was okay, I assumed it was good, too.
I picked up my bike, put the chain back on, then thought about actually checking my knee. Blood! What? Then, I kind of felt really cool for having an injury. I finished my ride to Dr. Larry’s office, locked up my bike, and bought some large bandaids for the new cool wound.
Needless to say, having a chiropractor appointment after a crash is very well timed! He was worried about my knee, but I told him that since the adrenaline was still going, I was feeling pretty good. He adjusted my wrist, ankles, hips, full back and neck. Then, I had a massage with Jennie, who did the most amazing release on the hip flexors (or the iliopsoas) from the back. Usually, a deep release of the this muscle is from the front with the massage therapist pushing their hand down into your stomach area, following the hip bone until they reach the hip flexor muscle attachment point close to your spine. Instead,she had me lay on my stomach, and while she kept her forearm on my low back applying steady pressure on the back side, she reached up the hip bone to the hip flexor from the front side. This is a great way to release that muscle as well as get the lower back muscles to relax at the same time. I greatly enjoyed this!
After all that, I made it home on my bike without incident, but I learned to have a little more respect for it, for sure.
8/30/12 – First Ride With Clipless, or Scariest Ride Ever
Posted by admin in Triathlon Training and Races on September 9th, 2012
So, after my trip to the PT, I immediately went to meet up with my triathlon training group for a 15 mile ride along the Burke-Gilman Trail. One catch: I had just installed my clipless pedals (Yes, they are called “clipless” even though they make a “click” when you actually attach your shoe to the pedal. For an explanation see the REI website: http://www.rei.com/learn/expert-advice/bike-pedals.html)Â the day before.
Yeah.
I got up Thursday morning and tried the clipless pedals out while leaning against the house. After about 2 minutes of practicing clipping in and out of the pedals, I felt that I should ride around the driveway. NOPE! I almost fell off the stupid bike in the driveway – OMG!!!! How on earth am I going to make it through an entire 15 mile bike ride?
Back to present time, I arrived at the group meet up spot and put on my new clipless bike shoes, which are shiny and white. Why anyone would ever make a bike shoe white is completely beyond me. And why would I buy said idiotically white shoes? If you must know, I tried on every pair in my size at REI, men’s and women’s, and the crazy, shiny white shoes felt the best.
Ok. I put on my shoes and with every tightening of the velcro, my anxiety grew. I got my bike off the bike rack on top of my car (another invention that is not as good of an idea as it may seem), and I began to search for Linda, who is the resident bike expert for the team.
Then, I realized I did not have my bike helmet.
For someone who had been dreading this bike ride all day, I was crestfallen. I realized that I had wanted so badly to make this initial ride with the triathlon training team because it is such a safe and nurturing environment. I knew that I could ride and fall without being judged and with lots of encouragement to keep going. So, the thought of having to go home (It is against the law to ride without a helmet in the state of Washington. Thus, no helmet, no ride.) was devastating.
One of my teammates pulls a size small or medium helmet from her car, but, alas, my huge head was too big for it. With tears in my eyes I began to haul my bike back up on top of my car when I realized I had not taken my haul to Goodwill. In my trunk, in all of it’s 15 year old glory, was my old helmet. YIPPEE!!!! HOORAY! I had never been so freakin’ happy to have not actually done all of my errands as I was in that moment.
With my helmet on my head, I excitedly crossed the parking lot to Linda. She told me to stay away from people and cars and to practice clipping and unclipping before we actually started the ride. I have not been that nervous in a very long time. I rode several laps around the lot, and I found that I could actually get my foot off the pedals if I thought, “I want to slow down. UNCLIP, then press the brakes.”
Sweet! I decided to make “UNCLIP, then brake” my mantra for the night.
And away we went.
The ride was excellent, even after it got dark. I realized that a black jacket in the dark was a bad idea, and that a light on the front of my bike would be a very good idea (I do have reflectors!!! They don’t emit any useful light for me, though.).
I did NOT fall down once. I kept my mantra going, and I was able to maintain the average pace of 16 MPH. It was rad.
Needless to say, I felt really badass when we returned to the parking lot. What a great ride! I couldn’t wait to ride my bike everywhere!
8/30/12 – Physical Therapy Blows My Mind
Consider my mind blown. Completely.
I was talking to the ultimate choir today. I was told that there is a podiatrist who believes in minimalist walking/running. He lives in Portland. His name is Dr. Ray McClanahan. Wow! That took me a second.
Also, a physical therapist, Sanatan Golden, in Portland (might have a funny TV show based on stereotypes in that town, but I believe Portland is looking like a good city right about now) who hosts a web YouTube called “Minimalist Mondays. ”
Next, Brian showed me his very own foot treatment. Practicing what he preaches. Doing his own exercises.
Finally, he read my blog. Not all of it, but some of it.
Wow. Mind blown. Thanks, Brian.
Actually, that wasn’t all. I mention that my knee is super crunchy when I do the active hamstring stretches, and he pulls out a mini plunger and some of the ultrasound goo to help make a good suction area. Before we use these things, he shows me how to move my kneecap around to help mobilize it. Then, after noticing how it likes to move down, but not so much up and especially not up and to the right, he squeezes the goo out and begins to plunge my knee. It’s like having traction done on your kneecap, and it feels amazing. He explained that this would help to lubricate the joint as well as encourage more circulation to the area. There was also a bit about the neurological factors involving isometrics and cramps, but it is late. More on that, perhaps later.
Next, he ASTYM’ed my ankle and calf muscles. The right heel where the Achilles Tendon attaches hurt a lot more than the left. Really, everything on the right side hurt more and was crunchier (definitely a scientific term).
He showed me how to massage my tendons and muscles between my big toe and the other toes. This increases the big toe’s flexibility and ability to move out and increase the width of my foot. Oh, I guess I forgot to mention that the wider the foot, the better! Take that shoe industry! Where are my WIDE toe boxes???
I also learned how to stretch the top part of my foot and use a baseball to help increase the flexibility under my forefoot or help the arch that should be there redevelop.
So, now I’ve got 5 exercises!!! I think we’re getting somewhere 🙂
8/23/12 – New Physical Therapist
I showed up to the new physical therapist not too sure what to think or do with myself. I always have somewhat of a haughty speech prepared. You know, I have this foot problem. It’s always been a problem. I know SO much about it. -Insert diarrhea of the mouth here.-
Over the past few months, I’ve been thinking/analyzing my approach to transitioning to minimalist. Specifically, I’ve been pondering how I present myself to others when talking about the strengths and benefits of going barefoot. And I decided that I sounded like a crazed advertisement on the Home Shopping Network or something.
Well, that’s not the look I’m going for. As a matter of fact, that’s quite the opposite.
So, when I sat down with Brian Crosier, the PT at Madison Physical Therapy, I decided to be a little more tactful. I let him ask questions, and I did throw in the extras like the club feet and a little bit of history. Of course, I also plugged my blog.
He then did the usual tests. This time, the numbers:
Ankle Dorsiflexion (ability to bend in ankle) in knee extension (knee out straight): L 4 R 7
Ankle Dorsiflexion (ability to bend in ankle) in knee flexion (knee bent): L 6 R 9
And I quote, “These numbers suggest you have both talocrural joint stiffness, and soft tissue restrictions limiting your ankle dorsiflexion range of motion. This will result in your posterior tibialis needing to engage early in your stride, one of the several things that will lead to increased loading of that tissue.” Cool!
Knee to wall test (consequently, Travis did this test with me in one of my final appointments with him- not sure what those numbers were. I’ll look it up and edit)
Left: 8.5cm (cheating by allowing my talus or arch area to drop and make up for the stiffness), without talus dropping (Brian pointed out the cheating and directed me to not let the arch drop resulting in a smaller number than the right foot!), 7cm.
Right: 8cm
Goal: 10+cm on each foot
He then told me to do two exercises. TWO exercises? Is that it? I mean, I’ve got healing to do. Isn’t there more?
“No,” he replied. He then said very matter of factly, that it was obvious that I like to overdo it. I mean, I was walking right back into PT. Touche.
So, I have a specific exercise for the posterior tibialis and an active hamstring stretch. 🙂
8/20/12 – The Aftermath, or A Trip to the Chiropractor
Posted by admin in Appointments on August 30th, 2012
My first appointment after the triathlon was to see Dr. Larry and to get a massage. I admitted that I had gone to another chiropractor. Dr. Larry and I talked about my crooked spine, which was visible on the x-rays that the new chiropractor had taken, and he explained that just because I had a slight bend in my spine, it would not change my treatment. Basically, everyone has some sort of abnormal bend in their spines. He is there to help minimize this bend and make everything line up correctly.
So, he did some pretty deep foot/ankle adjustments, a wrist adjustment and an overall total back alignment. Then, he activated my legs to increase hip mobility, especially in the right hip.
Next up – the massage! Yay! Gordie did the honors, and he probably could have used 30 more minutes with all of the knots and kinks he found and worked out. He even did a great release on my hip flexors. That, I think, is one of my favorite things. If the hip flexor is not tight, the world is rosy.
I’ll be seeing Dr. Larry again. For sure.