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2/18 to 2/26/11 – AWESOME Ski Trip!
Posted by admin in Reflections on March 2nd, 2011
Needless to say, I was excited and anxious about the ski trip. We were going to a mountain where if you weren’t skiing there was simply nothing else to do. What if I couldn’t ski due to the knee bothering me??? OMG – I’d be stuck inside with NOTHING to do for an entire week!!! AHHHH!!!
Yes, overkill, but still kinda worrisome.
Anyway, the first two days were tolerable with the tape. It made a huge difference in the right patella tracking.
I also arrived at the mountain with my foam roller, which I cannot recommend enough. My morning ritual consisted of foam rolling all the major muscle groups focusing on IT Band and lats (to help keep the shoulder happy) and physical therapy exercises. I must admit that several mornings, I only did one or two reps of the PT exercises before giving out. I digress…
On Monday of the trip, my husband and I had a full day lesson with a ski instructor, who not only taught me the correct way to ski with some visual cues that will certainly stick (dorsi flexion and make your femur point at your toes – that man is a genius), but he also showed us the other side of the mountain, which was amazing!!! I skied for 7 hours straight and my knee didn’t even twinge! It’s amazing what skiing with proper form will do for your knee. 😉
The next day it dumped 11 inches of snow and continued to snow the following day. Needless to say, after two days in fairly deep powder, I took a day off. OMG – BORING!!!
The following day, Friday, I skiied at about 70% b/c my muscles were so tired, and that’s when we decided to go home one day early due to a rather well earned fatigue.
Overall, an excellent trip, and one that fueled the fire of fitness, yet again. Nothing like getting passed on the slopes by a rather fit retiree!!! or 10!
2/18/11 – Physical Therapy Before the Ski Trip – Different Therapist
Based on Travis’s recommendation that I come back in before I go on my ski trip so that I get some work done to loosen the tissue around my patella and learn how to tape, I had to make an appointment with a different therapist. At Seattle Physical Therapy, there are only three therapists. So, I have definitely seen all of them at work at some point.
I had a 7am appointment with Jeff, who was very thorough in his investigation. He found that my right VMO (little quad muscle on the inside of the knee) was slightly less firm than the left, which he hypothesized meant it wasn’t firing as effectively. Also, he said that I most likely wasn’t using my pelvic floor muscles (if you’re female, think Kiegle exercise) when lifting or using the leg.
So, he tested these, and sure enough, I had a drop in the right hip when, laying on my back, I simply lifted the right leg straight into the air. Ah, those lazy pelvic floor muscles.
Thus, I ended up with two more exercises (one for the VMO – turn the right foot out and lift the leg straight up with the left leg bent and supplying support – and one to teach me to use the pelvic floor muscles while simply raising one leg at a time straight up in the air.), which both proved to be insanely difficult. Shouldn’t I be able to lift my legs???
Jeff also taught me a different way to tape, which worked as well, and I was off to ski!
2/15/11 – Back to the Physical Therapist, Right Knee
So, I have slowly ticked off physical therapy on all of my old and some new injuries. First, a new injury on the left posterial tibial tendon. Second, sciatica running down my left leg and associated with weak/non-functioning multifidus muscles. Third, an old injury on the right shoulder. Finally, a very old injury on the right knee.
I was diagnosed a long time ago with patellular tendonitis, which I believe I have talked about before. The inflammation in the knee comes and goes, but over winter break while skiing on an extended ski trip, I really aggravated it.
So, I went back to Travis today. I was more than a little embarrassed when he asked, “Are you still doing your low back exercises?” and I had to reply, “No” because I stupidly stopped doing them once I started right shoulder exercises. There are so many exercises that help the very important little muscles, and those exercises take a lot of time. It is difficult to prioritize which exercises to continue and which ones to stop, especially when I want to be able to say that I can squat 75 pounds! In other words, so much to do, so little time.
Well, Travis told me that I have fatigue in my hip abductor muscles, which is caused by a weak low back (i.e. multifidus muscles not firing.). OMG! Do you mean that if I had just done the silly back muscle move for 6 months I wouldn’t be here?!!! GAAAAHHHHH!!!
That’s frustration my friends.
It gets better. He then tells me to keep foam rolling, and when I tell him that it hurts when I foam roll over my hip bone, he says not to foam roll there because it will irritate the bursa. The bursa? According to http://www.medicinenet.com/hip_bursitis/article.htm, a bursa is a closed fluid-filled sac that functions as a gliding surface to reduce friction between tissues of the body. In the case of my hip, it is the fluid sac that allows the IT band to roll smoothly over the hip bone. Turns out that when you foam roll the bursa, you irritate it. Hmm. That makes sense. No wonder it hurts to roll over my hip bone! Personally, I’m happy to hear I have to foam roll less surface area – that equals less time foam rolling!
Also, my right patella actually sits a little wonky. When looking at your knee cap (patella), it should be like a triangle with the top side straight across. My patella is higher on one side than the other when at rest. When the muscles all pull on it, that means that it tracks incorrectly when it moves, which creates friction, irritation and pain. Apparently, my IT band is pulling on it, as well as other muscles in the quad series. With all of this uneven force, it’s no wonder the poor little patella isn’t able to find it’s groove.
So, as a quick fix today, Travis taped the knee. He said to try it out for a few days and see how it works. So far, it doesn’t hurt, but it is strange. I’m going to wear it during my workout with Melissa and see how that goes. I think I do kinda like it. He also said that if I do like it I needed to come in and learn how to tape myself for the upcoming ski trip. The tape should help while skiing.
He also said NO FLEXION! AGAIN! Bleh. So, no bending over to stretch, no squats, no dead lifts, nothing that causes my back to go out of neutral spine. So long 75 pound lifts. I guess I’ll see you later after I’ve got those multifidous muscles firing again.
Also, no more pigeon pose stretches. He said that those are probably not doing any good, not to mention they cause all kinds of flexion. I’m kind of ok with this because that’s one less stretch to do.
Ok, so back to the rehab again. I’m so glad I’ve a good team to help me get my body really functioning correctly! GO VILLAGE!
2/8/11 – Back in Personal Training
So, I had two weeks of no Personal Training due to scheduling and conflicts, and it has been a great two weeks – NOT because I skipped the gym, but because I was able to go to the gym and focus on rehab and physical therapy moves. Due to an irritated right knee from skiing too much a few weeks ago, Melissa has taken me off lifting and added a LOT of foam rolling.
I now foam roll my: lats, upper back, IT band, quads, calf muscles, tibialis anterior (muscles on front part of lower leg) and triceps. This is my favorite part of my day. It has gone from excruciating to wonderful in about 5 days. After 10 days, it is just plain marvelous. I have tried the white foam rollers (not very dense foam, but cheapest kind you can buy), the black foam rollers (the densest foam I have found), and a blue 18 inch foam roller (almost as dense as the black). I recommend the white for your back, the black for everything else (takes some time to get used to it) and the blue for your quads specifically because it’s size really allows you to roll each leg independently much easier. The small roller works for everything except upper back (too short to comfortably go all the way across).
I also did some major stretches for the lats, the quads, the hip flexor, and the IT band. The running is on hold due to the knee, but I’m using the stationary bike for cardio. What a drag, except when you’ve got a good pal to hang out and talk to while you’re pedaling away to NOWHERE!
Ah, the two weeks has ended, and I feel better except for the knee, which still has issues 🙁 I’m making an appointment to see Travis. He always knows what to do.
Melissa reinstated the lifting – deadlifts of 75 lbs. Whew, I am a stud! There are a lot of shoulder rehab moves, which make me very happy! VERY HAPPY! As a matter of fact, my shoulder has not been in knots all week. I’ve also been wearing my night guard, though. Who knows what is working? Night guard or the rehab? Anyway, it has been a wonderful week for working out!
Can’t wait to hear what Travis has to say about the knee. It should be interesting to say the least.
2/4/11 – Some Sad News
Last week I went for my massage, and I found out that it would be my last massage with Lynda 🙁
Yes, she has left the continent to go and live in Hawaii. Those lucky folks in that state have gained a very talented woman. So, one of the members of The Village has taken a big move on their part. I wish her all the luck in the world, and I hope to meet her again sometime.
In the mean time, I will try more massage therapists and hope that I can find someone as awesome as Lynda.
1/17/11 – Do you have healthy feet?
Posted by admin in Reflections on January 17th, 2011
In this capitalistic society we live in, most folks are out to make a buck using the internet. Duh! So, when I did a search for “healthy feet”, I was hoping to get some information concerning what healthy feet look like or how to maintain them. What I found were several blogs from internet shoe stores expounding upon what types of shoes to get for the new year exercise regimen and several other podiatrist sites as well as one site for senior citizens giving them very good and sound advice on how to care for the aging foot.I also found this awesome comic from “Cathy” on women’s shoes which is just awesome!
Cathy © 2009 Cathy Guisewite. Used by permission of Universal Press Syndicate. All rights reserved.
Original found here: http://www.foothealthfacts.org/content.aspx?id=1141
I can’t tell you how many times I’ve been shoes shopping and had these thoughts running through my head as I look for a pair of shoes to go with the perfect summer dress. Alas, my summer dress always ends up with kinda frumpy shoes because I like my feet.
Hmm. Does anyone actually look at their feet? I mean really look at them. Since beginning this journey, I have started looking at my husband’s feet, really looking, and you know what? They are astounding. He has really strong, sturdy ankles with those fat blue veins running along the tops of the feet. His toes are all tough looking – you know, they’ve got the look of a foot that is tested and used regularly. I’m not judging a prettiest feet contest, I’m looking  for indicators of what I perceive as a strong foot: more visible veins, toes that are more spread apart and strong ankles.
I look at my friend’s feet. Most of the female feet are soft and feminine with few having visible veins or toes that spread out when they walk, which makes a lot of sense if you consider the types of shoes most women wear – higher heel with small toe boxes that press the toes together.
On the other hand, most of the male feet are hairy (couldn’t resist), but they also are more likely to have bigger toes that are spread out more as well as the big, blue veins on top. When you consider the typical male shoe, lower heel with large spacious toe box (unless you have a stylish guy who gets the narrow pointy shoes – I don’t know very many of those guys), the fact that they have more spread out toes makes a lot of sense. Also of note, a lot of my male friends wear tennis shoes (sneakers, running shoes, athletic shoes – whatever you like to call them) all of the time.
I also must observe here that my friends tend to walk more than most because of our pedestrian friendly location, which would add to the opportunities for the feet to get a workout. I now wonder, what do the feet of my friends and family who live across the country in more driving-is-a-must locations look like? Do they have visible veins and strong ankles? Or are their feet more on the smooth and pinched side?
I have come to really appreciate the new “healthy” look of my feet. My toes are spreading out; my veins are getting bigger and a I’m developing a few more of them; and my feet are actually getting more compact due to the arch holding up rather than splaying outward. I actually want to look like a walk barefoot all the time. I think those feet are beautiful and healthy.
On my search for healthy feet, I did locate one article that has “10 Tips for Maintaining Healthy Feet”. It’s good, and it’s from Southern CA, UCLA. So, a few things do not apply for everywhere, but most of the tips are excellent general rules of thumb. It is here: http://www.medicalnewstoday.com/articles/67876.php
My two favorite tips are :
Cut toenails straight across to avoid ingrown toe nails.
Alternate your shoes everyday because your feet sweat and your shoes need a day to dry out.
My least favorite:
Avoid walking barefoot – I think they are mostly talking about the chances of stepping on something that will give you a disease or stepping on glass or other sharp object that will give you a serious cut. To remedy this, I recommend the Vibram 5 Fingersâ„¢, but I think I’ve said enough on those already 🙂
Anyway, take a look at your feet – are they “heathy feet”?
1/12/11 – New Year and Almost One Whole Year!
Posted by admin in Reflections on January 12th, 2011
I’m BAAAAACK!!!
Yes, I found a big rock and hid for the fall, but now it’s time to get back down to work since the one year anniversary of my adventure to become a barefoot runner started. I still have the Village – Dr. Larry – Chiropractor, Lynda – Massage Therapist, and Melissa – Personal Trainer. I really do believe that I have the best people keeping me functioning in a healthy way, and Dr. Larry keeps saying he’s really impressed with Melissa, which is a big vote of confidence for a Chiropractor to respect a Personal Trainer! Apparently, some Personal Trainers have been known to have their clients do exercises that are very hard and not good for your back, but NOT Melissa! She’s awesome! and good for your back 🙂
Here’s what’s up: the feet are growing some really nice veins. In case you have never looked at a pair of really healthy feet, they have some excellent thick, blue veins running along the arches and the outside of the foot. I had never really considered veins as beautiful, until I started getting a nice popping set of my own! They are fantastic! Plus, they indicate active feet in need of more blood. It just doesn’t get much better….
Except when you consider that I have progressed in my workouts to the point where I can squat 75 lbs! Yes, 75 lbs!!! It is quite an accomplishment, if I do say so myself.
My shoulder continues to get better, and then flair up with regularity. This is something that I find quite disappointing.
Important TRUTH:
When you injure a major joint, the real healing of your wound will most likely take MONTHS!!! Think 6 months or more. Be careful with your body during times of healing and above all be patient.
These are points that I try to make to myself each day that my shoulder flairs up again because I did too many shoulder protraction/retraction moves. I give it a few days of rest and ice, then try again once it feels normal.
I’m going to begin a new running routine this weekend or tomorrow, whichever day I get out and start. It’s cold and rainy. Running in the rain when it is cold is just plain nasty. So, I’ll start when I start.
I’m aiming for running the 5k at Whidbey Island in April. That gives me plenty of time to get the body going in that direction. Also, it’s good to have a goal – especially a race where the energy is high, and you get a medal at the end 😉
Here’s to being spry at 70! Yeehaw!
10/8/10 – Thank Goodness for Massage Therapists.
So, after just about the crappiest week in history, I had a wonderful hour-long massage from my favorite therapist, the one, the only, Lynda, the muscle whisperer. She spent time really working on both of my crunchy ankles, and I am happy to say that they are less crunchy and much more mobile! Not to mention that she said my right shoulder was very much improved over the last time.
I am still experiencing some mysterious inflammation in my right ankle, and I was wondering out loud how it could have happened. Lynda started asked questions about my workout, and when I was talking about the new static lunges, she says – “That’s it!” And I think she may be right.
The lunges, although static and, thus, low-impact, are still putting major stress on the ankle that lies behind my body on the step. Plus, that foot is balanced on the toes, which is even more unstable. Put this together with the fact that the front foot is out there on it’s own, and I think we’ve got an over-worked ankle.
Ok, we’ve found the aggravating exercise, now what?
I continue to ice and self-massage the area (so difficult to do the self-massage b/c it hurts!), but I’m not feeling much improvement. This could also be b/c I wore cute shoes on Saturday to a wedding and danced with my husband. Oops….
All that aside, I’m going to give it one more week. I’m beginning to feel like a slug, and I’ve got a stuffed up nose. So, I’m going to head to the gym on Wednesday for some needed workout time. Nothing high impact, but I’ve got to get moving again before everything decides to get “all stove up”.
I hope that the icing and massage gets that inflammation going in the opposite direction. We’ll see.
No running 🙁
I’m going to try swimming to see if I can remember how – hahaha!
10/5/10 – Two Steps Forward, Three Steps Back :-(
I went to my chiropractor, Dr. Larry, and it was a needed appointment. He adjusted everything, but my shoulder! Hooray, on the shoulder at least!
My L-5 was out, my neck was all kinds of misaligned, and my hips and ankles need to be popped. He also worked on both wrists, which felt so incredible.
However, I was really looking forward to my massage b/c my left ankle has been seriously working its way into an inflamed tizzy since Sunday. But, my massage therapist had to cancel. Major bummer!!! Major, major bummer!!!! I was counting on the massage to keep the inflammation from getting worse, but here I am no massage, and an increasingly inflamed left ankle.
Now, what the hell is going on this time?! Seriously! I just got released from the physical therapist, can my body just cut me some slack and not have injuries?!!!
I feel like my ankle has a crush on Travis and cannot stand the fact that we’ve graduated and won’t be seeing him anymore.
Well, ankle, get over it. It takes a village to get through things, but isn’t all that ready to be over?
As I sit with my Anatomy Coloring Book in one hand and my fingers following the trail of pain in my left ankle/side of my calf, I am truly wondering what is wrong. I cannot tell what this is. It looks like the Flexor Digitorum Longus and the Soleus are the culprits this time, but I’m not a friggin’ doctor.
Yes, this is frustration. FRUSTRATION! and sadness.
I have worked so hard, especially this week with getting to the gym three days in a row. That is probably part of what contributed. I can so identify with folks who go to the gym and workout, only to have their bodies rebel and pay them back with days of pain. Now, granted, one cannot go from couch potato to Mr. Universe in one gym visit, but I’ve been working on this slowly. And although I identify with folks who get pain and quit, I am not going to quit. My feet will function. I did not get the awesome doctor I had at birth who put me in casts rather than cutting my tendons just so I can quit now.
Ok, so here’s the plan:
1. email Travis for his opinion.
2. massage the area – really get in there and move things around
3. ice
4. no running
5. still going to the gym, but no elliptical – a nice bike ride perhaps
6. while at the gym, taking it easy on balance and heavy lifting – meaning Physical Therapy work and some modified personal training work
7. riding my bike to work rather than walking – that worked before, maybe it will work again.
Alright – BREAK!
10/2/10 – New Pictures! Eight Months and Counting :-)
Posted by admin in My History on October 3rd, 2010
Ok. It’s that time again! More feet pics on the intarwebs 🙂
Let’s start with the February 27, 2010 pics and compare to now:
Front:
THE FEET!
Feet Front 10/2/10 – Still Lookin’ Good!
So, the left ankle is still noticeably straighter, and the left foot is quite a bit larger and healthier looking! Yay! I wish I had taken measurements of my ankles to see the difference. I postulate that my left ankle is bigger now, but I don’t have the data to support that.
The Back:
Before 2.27.10
Feet Back 10/2/10
Yep – straighter and straighter on both ankles. ‘Nough said.
From the Top:
Before 2/27/10
Feet Top 10/2/10
The left foot is still, today, somewhat more unfortunate than the right foot, but it does not resemble a fan any longer. I can see that there is work to be done to continue “beefing up” that foot so that it does not look like it collapses toward the outside. However, it looks so much healthier than before.
I still marvel at how I ever ran on my feet previously. They were so ill prepared for running, and I didn’t even ease into it. I just started running 2 miles. It is a wonder that my feet have not suffered more damage. The human body is truly impressive, biomechanically speaking.
I also took more pics of my body as a whole to see if there are improvements.
The front:
Running Gear Front 2/27/10
Front Running Pants 10/2/10
I cannot tell much of a difference in this gear. So, I decided to start a new comparison with shorts instead of pants.
Front Shorts 9/25/10
Back Shorts 9/25/10
Side Shorts 9/25/10
So, those are my new stability shoes in the pics. Also, I wanted to be able to compare the muscle tone in my legs as well as my shoulders, which was not happening with the pants and other shirt. I don’t think I’ll get hit by traffic anytime soon….
All this aside, my new goals are as follows:
1. In two months, I would like to see more development in the muscles of my left foot and ankle. I have been putting off the foot specific exercises in favor of my shoulder exercises, but now, I think it is time to return to the original plan.
2. Overall better muscle tone across the board. I have been working with Melissa on this, but my schedule and general laziness have severely impaired my progress in this area. I am currently working out about twice per week – NOT ENOUGH. My goal is to do my workout from Melissa at least 3 times per week.
3. Better cardio training. I would like to do elliptical at the gym 30 minutes 3 times per week with actual running happening twice per week. I think this would ease my feet into the longer distances with much less inflammation.
4. More time in my barefoot shoes. My goal is to wear my barefoot shoes for 2 hours each day for 7 days. Then, up the time each week by 30 min per day.
Ok. Time to get to work! See you at the gym 🙂