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7/26/10 – OUCH!!!
Posted by admin in Reflections on July 26th, 2010
The stride-outs huuuurt! That means they are AWESOME 🙂
For posterity, I am going to detail what’s going on.
Yesterday, my feet, specifically, my left posterior tibial tendon all the way up my calf and my right posterior tibial tendon – not in the foot, but up the calf. Despite this, I insanely agreed to go on a three mile walk through a park. OMG.
We went down to a beach to look at a lighthouse. It was maybe 1/2 mile of downhill and steps. That motion is, I think, part of the eccentric move of my posterior tibial tendon. For those who don’t know, eccentric in this case is the lowering of the foot, toe to heel. When working the muscles that way you can get twice the strength. Conversely, when walking downhill that way, you can get twice the pain.
When we got to the beach, I was in so much pain that I really would have liked a winged monkey to come and carry me back to the parking lot. However, we were half way through the hike, and you can’t quit there – you have to hike out. AAAAAHHHHH!!!!
Needless to say, I was hobbling by the end of the night. When you sit down and rest, those angry muscles just get tight and truly testy.
My wonderful husband gave me a massage that revealed some knarly knots in my calf muscles as well as along the posterior tibial tendon in the left foot. The right foot and leg mostly had the knots in the calf muscle itself. The bottoms of both feet hurt with the left being much higher. I’d say this was a 7.5 out of 10.
Today, I woke up feeling slightly less tight, but still OMG sore. I hobbled around the apartment until time to go, and my absolutely, overwhelmingly awesome husband drove me to work because I don’t think I could have walked there.
I had this delusion that I’d be able to go to the gym and do my workout today, but that was so not in the cards. I am still hobbling.
Due to the run and consequent pain following, I have not done my personal training workout, and I’m supposed to meet Melissa again on Wednesday. I’m thinking I need to rest again tomorrow, but I am really feeling the need to move. Perhaps a swim?
However, this ouch is clearly a sore muscle ouch, not an inflamed ouch. It is getting better much quicker, and I am looking forward to continuing everything by next weekend at the latest.
Perhaps 2 stride-outs next time, rather than 6….
It IS Sciatica – Again.
Posted by admin in Reflections on July 23rd, 2010
Today was a lovely example of my sciatica at work. All day my left hamstring felt like it had a current of electricity running through it. I guess it really is back to the PT anti-sciatica exercises for me :-/
At least I know what it is, I guess.
7/22/10 – Personal Training Session – Uh Oh – Hamstrings – ARGH
Today I met my personal trainer at 7am. Yes, this is too early, but we made the best of it.
Last time we did endurance exercises, and this time was no different. My first set started with the plank with a twist. I have a workout ball that I am squeezing between my hands with my arms extended. I then do a shoulder move forward and back, while holding the plank for one minute. I am so proud of myself because two weeks ago, I could only hold for one minute!!!
Next, I learned a new move with the kettle bell where I “snatch” (stop giggling you 13 year-old- boy minds!) the kettle ball from the floor and haul it up from the squat and then catch it at the top. Not a good move if you have a difficult time with coordinating things like a heavy kettle ball moving around your hand and needing to be caught by your arm. This one will need some time to get good at.
The next one was a plain old start holding the kettle ball in one hand at shoulder height while in a squat. Then, push yourself up and press the kettle ball up into a straight arm. This one is grueling because my legs are doing twice the squats while my arms are doing 15-18 reps. If you do the math you will find that my legs are doing 30 or more squats!
Finally, assisted pull-ups. This time she reduced my assist by 10 lbs. Still could do 10 reps first time and 8 the next.
Second round: Since I didn’t get a side plank last time, you had better believe it was in this one, but not first. First was a cable exercise where you pull the cables from below all the way up to your shoulders where you hold them with your arms bent. Then, you squat. This throws your balance off because you are standing a little forward of the cables causing a backward pressure when you stand and squat. Awesomely, though, I felt it mostly in my glutes, which is great because it means that my low back muscles are getting stronger!
Second cable move was pulling the cables up in a “V” above my head. Only 10 lbs. You try it! This was killer!!!
Third was the side plank, but I had to pull my knee up to hip level, which completely changes where the weight is. So difficult. I went from being able to hold a side plank for 1 min 15 secs to 45 secs. Whew!
Final exercise for round B is on the weight bench. Laying on the bench with my legs on the bench and my abs pulled in, I lower weights straight down above my head with a slight bend (just not locking basically) in the arms. I was able to do 9 lbs, which is awesome because the first time I did this on the floor was with 3 or 4lb weights! So much stronger! Also, the bench gives me the opportunity to get a bigger range of motion.
Now, for all of you who would like the chance to get as buff as me ;-), my personal trainer, Melissa, has gone out on her own! Yes, she has her own business, and she works out of Urban Fitness gym up on Capitol Hill on Boylston between Pine and Olive. You do not have to be a member of the gym to workout with her there as she has a contract with them to be able to bring in her clients at no charge to the client 🙂
Also, if you have a gym at your dwelling place, she can train you there if that will work better for you. Many, many options for training! I will have more contact information up as soon as I get it nailed down 🙂
Now, the left hamstrings were really bothering at the end of the workout this morning, and stretching them revealed real tightness in the left leg (where the left hamstrings have historically been much less tight than the right). Not sure what is going on there. I’ve started all sciatica PT exercises. I had my chiropractor adjustment. Now, my hamstring just freakin’ hurts.
I am really a little concerned, and I would really like to stop getting injured so I can get going on running. Is it the shoes? Is it the squats? Why won’t the glute and the hamstrings just get along????
More on that later. For now, bed. Good night.
7/21/10 – Run 2A – Exactly 1.0 miles with 0.5 miles running :-)
Posted by admin in Training (running, cycling, etc.) on July 22nd, 2010
So, I went with Option 3 (as proposed by my Physical Therapist, Travis): I kept the stability shoes and the prescription orthotics.He says, “The symptoms really might just be some increased soreness with breaking in a new pair of shoes and getting use to less support.  If you continue to have symptoms, again, you should not be increasing mileage, but rather staying at the same level until you are able to complete that distance symptom free.”
He also suggested that I continue the exercises for the “strengthening”, and I could also add stride outs (that he suggested a long time ago) with my Vibram Five Fingersâ„¢ after each run. “Stride outs are brief stints of running ~60-100 yards, where you slowly pickup your tempo until you are at or near top speed running on your toes.” Travis also said that the stride outs would increase strength, while the orthotics and stability shoes during the sustained runs will provide support to help my feet adjust to the impact of running for a longer time.
Ok. This totally makes sense to me, and I, thus, I opted for Travis’s suggested Option 3.
I am really excited about the stride outs, but I did not do them on Run 2A. Those will happen on Run 3A, and I will tell you all about them in good time.
Back to the run at hand. My friend and I had a limited amount of time. So, we found that we could really only squeeze in one mile total.
We walked the first 1/4 mile and ran the second 1/4 mile. Just like last time, this felt really good, but I was really winded. My body was definitely feeling good, and I now need to get my lungs up to speed.
Then, the second 1/4 mile walk, which is when pain will show. I didn’t have any!! None! Woohoo!!! My left foot felt fine, and my right foot was ready to keep going. So, onto 1/4 mile #2.
This one was just as good, and my breathing was getting better (as it does once you are a little more warmed up). At this point we had to stop and go home to get to a bellydancing class, which is a story for another time and blog.
On the way to class, I felt fine. All was well with feet, hips, back, shoulder, etc. I had a difficult time due to fatigued quads in bellydancing, but other than that, the running seemed to be just fine for my feet.
I am thinking that another go of just two 1/4 mile runs with three 1/4 mile walks. We shall see what the next few days bring!
7/19/10 – Run 2A – First Run for New Shoes: The Beginning of the Experimental Stage
Posted by admin in Training (running, cycling, etc.) on July 19th, 2010
Today was the inaugural run for the new shoes. I was really excited to get out and see how they work. Let me just say that I definitely am surprised and unsure.
Run 2A was the same and the first run – walk1/4, run 1/4, walk 1/4, run 1/4, walk 1/4 – and this time I was joined by two friends!
Keep in mind that I am wearing my new stability running shoes WITH my prescription orthotics. That will be important later….
Of course the beginning of the run was fine. I was having difficulty maintaining (ok, let’s be realistic – getting to) a mid-foot strike as the shoe and my orthotics were working against me. So, I kind of gave up on that and focused on my muscles staying active during the run.
Specifically, I was trying to engage glutes, hamstrings, core, quadriceps and big toes during each step and push-off. This takes a lot more concentration that I thought it would. However, I could tell a difference when I was making sure I was pushing off with the big toes and when I was not.
The second 1/4 mile run was a little more difficult. I noticed that my feet, specifically, were getting quite fatigued. The rest of my body seemed to be all set to move more.
After the third 1/4 mile walk, we had enough distance to do a bonus 1/4 mile run and still have a 1/4 mile walk for a cool down.
I really wanted to do the bonus run, but after walking almost the entire 1/4 mile, I discovered that as my endorphins thinned out, I began to feel that my RIGHT arch was killing me! You see, the combination of orthotics and brand new, apparently very high stability shoes was just too much together.
On a daily basis I do not really notice the orthotics at all, unless my feet are particularly sore or inflamed, then I am relieved that the orthotic is taking so much work off of my feet. When I feel the orthotic it is usually because it is doing too much.
So, this brings me to a very interesting place:
Do I keep these shoes and try to run without the prescription orthotic and maybe add a pre-made more supportive insole?
OR
Do I keep the orthotics and exchange the super stability shoes for shoes with less stability?
What to do?
I truly have no idea at this point. I have 60 days to return my shoes. I’m considering getting the pre-made supportive insoles and giving those a try, but which option GETS ME CLOSER TO MY GOAL?
Not a clue at this point.
Stay tuned….
7/19/10 – Another Successful and Incredibly Informative Chiropractic Visit
I looked forward to this chiropractic visit all day today because I missed it last week due to a minor period of complete and total brain fart. So, when I finally arrived, I knew I needed to have some serious adjustment of my L5. Seriously.
For this adjustment I changed into exercise shorts because I did not want my jeans to be in the way, as they can be even though the doctor insists that they are just fine. I’m just sayin’ that I disagree, and I figured every little bit helps 😉
Of course, I begin by telling Dr. Larry exactly what I think my diagnosis is. He then examines my back and tells me exactly *what* my diagnosis is.
Me: “I need an L5 adjustment because the sciatica has returned to my left leg and my right hip just isn’t working right.”
Dr. Larry: “Your L5 spinous process is rotating to the right.”
Alrighty then.
He got to work on my mid back, my neck (very impressive pops this time), my hips (he “pulled” my leg – ahahahaha), and the ankle. After all that, he did a very specific adjustment to push the L5 spinous process to the left only. Normally, he does a lower back adjustment that includes the L3,4 and 5 on both sides, but today he focused on the L5 and only pushing it to the left.
Let me tell you – INSTANT MIRACLE! It is amazing how fantastic your body feels when the spine is in alignment. My sciatica is abating (it takes a few days as the sciatic nerve is slightly inflamed, and must be calmed down with stretching and exercise), and my right hip working correctly, again! Hooray!
Thanks, Dr. Larry!
7/16/10 – Starting the Running Program, Again – Run 1A
Posted by admin in Training (running, cycling, etc.) on July 18th, 2010
It is time to start running again because a friend and I have signed up for a 5k on September 12, 2010. That gives us roughly 8 weeks to slowly work up to the 3 or so miles required for this race.
Our initial run was the walk 1/4 mi, run 1/4 mi, walk 1/4 mi, run 1/4 mi, walk 1/4 mi. We did the two 1/4 mi runs and actually walked an extra mile with a total distance of 1.5 miles or so.
So far so good!
7/17/10 – Buying New Shoes…Hopefully less structure?
Since I am finally going to start the running program with no injury to the posterior tibialis tendon, I decided to get new shoes with less structure. Thus, I went to Road Runner Sports where they do the Shoe Dogâ„¢ foot analysis.
For those of you who are unaware, I can be extremely high strung when in a situation where I do not know all the details or cannot control the outcome, etc.
Now, several interesting finds – Sam, who did my Shoe Dogâ„¢ foot analysis, measured my foot first. It turns out that my right foot is now measuring as a straight up size 9 where it used to be a 9.5. My left foot is still at 9.5. I have read that as you build up your feet they will get smaller because you are tightening and toning the muscles. So, much like when you tighten and tone your tummy, you can wear smaller clothes; when you tighten and tone your feet, you could potentially wear smaller shoes 🙂
Second find, Sam put me on the mat that measures where the pressure is in your feet, and he found that I have HIGH arches!!! OMG – what?! Woohoo!!! I have “high arches”. Who would have thought? I couldn’t believe it! So, I was unrealistically expecting my feet to be completely upright during the run. However, that was not to be. Although I can stand with somewhat subtalar neutral stance, I am still colapsing in the arch when I run.
Poor Sam, without knowing that my feet are so much better than they were six months ago, says something to the effect of “Your left foot is really collapsing….” Of course, I can see this, and I am very disappointed. So, what do I do? I defensively reply, “I have been working on strengthening it since February, and it is a LOT better!”
Poor guy doesn’t realize that I really need him to acknowledge something that he has absolutely no idea about. I do acutally take this into consideration, and we proceed – I stop talking so as to not stick my foot any further into my mouth.
He recommends a stability shoe, which is what Travis told me to get. I am then introduced to Jack, who begins to get shoes out for me. He humors my insane want of the Nike Lunar Elite+ running shoe (I really want this shoe, but I forgot that it is too narrow and not designed for orthotics – maybe next year when I’m hopefully not wearing orthotics?), and he also gets the shoes that he knows will accomodate my orthotics. I tell him that I have been in Nike Equalon+, and I would like to get closer to barefoot running over time.
He says, “Cool”, and we proceed. I decided on the Brooks Adrenaline. They fit my foot like a glove. AND they cost WAY less than any shoe I have bought in 10 years! I love not wearing motion control or stability+ shoes. It’s not only better for my feet, it’s also better for my wallet.
Ok, I have shoes.
Now, I’m waiting on my friends, who are working with Daniel. We’re all talking shoes, and they are looking at shoes similar to mine. One of them has the Nike Equalon+ out. Daniel says that the Nike Equalon+ has less support in the medial post (that’s the part that supports your posterior tibial tendon, and it is what gives the shoe regidity) than the Brooks Adrenaline, that I had chosen…..WHAT?! I’m trying to reduce the support – why did I get these shoes?! Ok, mini-freakout ensues. I begin to doubt my choice. What shoe do I get? Do I go back to the Nike Equalon+ or stay with the Brooks Adrenaline or look at other shoes – AHHHHH!!!!
I see Jack. I ask him why the Brooks Adrenaline, if they are actually stiffer than the Nike Equalon+, would be a good shoe to get me closer to barefoot running. He knowledgably replies that while the Nike Equalon+ might have less of the structure in the medial post, it is “more shoe” because of the huge amount of cushioning it has. He tells me that he thinks the Brooks Adrenaline are a better shoe for me because they have less cushioning, which is what I want to start transitioning into if I am wanting to run barefoot.
Ok, this makes sense to me. Whew.
I have new shoes!
Thanks Road Runner Sports! Welcome to the Village 🙂