Archive for the ‘Try This!’ Category
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.
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!
9/23/10 – Last Appointment with Physical Therapy
I had my last appointment with Travis at Seattle Physical Therapy on Thursday, September 23, 2010. It was for my right shoulder that I had spent the last four appointments in that office, and last week, Travis told me that I was good to go. My shoulder has not completely healed, but since I do my “homework” or exercises, he told me that there was really no need for me to keep coming to the office.
So, I’m finished with one part of my Village.
What a mixture of happiness and sadness as Travis is a wonderful motivator and coach. He is also a huge geek about biomechanical processes. I will miss having him explain the functions of the tendons and muscles in the foot and shoulder.
However, I am so glad that I have come so far!
Good bye Seattle Physical Therapy and Travis Orth. You have been invaluable to me in the last year, and I appreciate all of your help in getting me back in working condition! 🙂
Quick and Dirty Update on Last 3 Weeks, Then Back to Regularly Scheduled Blog!
So, these past three weeks have been a whirlwind of excitement and exhaustion. The school year began with full force; at the same time I was house/dogs/cat/fish/newts sitting for friends who go to go to Burning Man; and I was trying to maintain a workout schedule. Whew!
Well, the house/dogs/cat/fish/newts survived; my students are awesome this year (so far); my workout limped along.
I also had several appointments with Travis, my physical therapist, who is currently treating my right shoulder, which I am calling the last of my old injuries. It is well on the road to recovery, and next week I should be released from physical therapy for good 🙂 That is barring any new weird things that might happen. So, Yay!!!
Melissa, my personal trainer, has been awesome! She has been supplementing my physical therapy on my shoulder with more specific and difficult serratus anterior exercises. I really do have a great team!
On the chiropractic front, Dr. Larry has been keeping everything in line – hahaha! While Lynda, my massage therapist, aka the muscle whisperer, has been working with my right shoulder mainly to keep it functioning without all that tightness.
All together, these past three weeks have been challenging and rewarding. I’m looking forward to a more normal routine where I can workout regularly and begin running training again.
8/25/10 – Personal Training – Boy is Melissa able to think on her feet!
So, this time Melissa did not get any notice that I would need to adjust my workout for an inflamed shoulder. However, she did not miss a beat!!! She just reworked my exercises to include some small muscles moves for my serratus anterior as well as some of the other small muscles.
It is so frustrating to go back to such simple moves, and it is even more frustrating to have them be difficult!!! I am doing a plank on a hard medicine ball with my back rounded to work the serratus anterior. My abs are really strong, but my serratus anterior is not. So, if I am doing this correctly, it is really challenging.
I am doing Vee Raises with 3 lb weights. So ridiculous! THREE POUNDS! GAAAHHHHH! They are so difficult. Oh well, after this I will be able to lift real weight correctly.
Anyway, it was a fantastic workout, and I look forward to moving past this phase of treatment on my right shoulder.
Physical Therapist 8/24/10 – Discharge Day – Nah, new treatment for right shoulder….
So, the day after my very successful run, I had my appointment with Travis for a discharge from PT of sorts on my left foot. However, I wrote him an email the night before to let him know of my right shoulder woes. My right shoulder and I have a history, you see.
It all started when a public transit bus made a left turn in front on me in the rain with me coming off the downward incline on a hill. Well, my little car did not have ABS. So, I pressed my breaks, my wheels locked, and I slid right into the bus. Luckily, I had every kind of airbag known to man as well as some fancy shock absorbing technology in the front end of my car, which enabled me to walk away without a broken bone. However, I did have some whip lash, and my right shoulder has not been the same since that day. Oh, and in case you were wondering, the bus won in that completely unfair battle with my wonderful little car being declared totaled, but, for the record, it was the bus driver’s fault.
Ok, back to my story. I did not do anything for my shoulder for six months. When I did seek medical attention, I saw a medical doctor (read: cortizone shot) who referred me to physical therapy (in hindsight, I realize I should have gone to a chiropractor like everyone told me to). Unlike this current round of PT, my first shoulder therapist was not what I had hoped. I could tell that my shoulder was in the wrong place because when I did my exercises, it hurt. It felt like the ball in the shoulder bone was always rubbing against the top of the shoulder socket. When I told my physical therapist, she just told me to keep doing the exercises and it would get better. Instead, it only got worse.
This, consequently, is the only time I have been disappointed in physical therapy.
A couple months later, I moved to Seattle. It was during the awesome, yet, long road trip out to Seattle, WA from Atlanta, GA that I really got “stove upâ€. By the time I set foot in WA state, my right hip was killing me (hurt to walk) and my right shoulder continued to feel very inflamed toward the top of the socket.
At the strong urging of my road trip buddy, AiHanh, I decided to see a chiropractor. That’s when the insurance website and serendipity (his location being awesome, etc.) introduced me to Dr. Larry who proceeded to put everything back in proper alignment, and I had not felt relief like those first few adjustments in a very long time – I’m thinking since before the car accident.
Anyway, after a year of adjustments from Dr. Larry, my shoulder started to hold it’s position (apparently it was still very weak in the small muscles). The only time I had to have it adjusted during this happy period was after I had travelled. It turns out that carrying heavy bags is hard on a shoulder that is weak.
However, about a month ago or two months ago (I see Dr. Larry every two weeks), my shoulder (as reported in earlier Chiropractic posts) needed to be adjusted regularly. These adjustments were really making me wonder what was going on with my shoulder. It was also beginning to be a little sore after workouts, but that’s it….until Sunday.
Saturday and Sunday this past weekend, I took sailing lessons, which involve a lot of pulling ropes, errr, I mean lines (shoulder work). Well, by the end of the weekend, I was icing my shoulder daily. Not fun, and definitely not normal and healthy.
Now, back to my physical therapy appointment.
The shoulder, it turns out, is Travis’s favorite injury to treat. I postulate that it is because the shoulder is so complex, which would make it very fun and intellectually challenging to figure out what is and is not working and put it all back into working order.
So, with Travis gleefully listening, I related my shoulder story. He then looked at the shoulder and had me do some tests. Here’s what he found:
My right shoulder blade sticks out more when resting than the left one. This indicates a weak lower trapezius muscle, I think.
My right arm has less range of motion than my left when brought around to the back.
My right arm has pain when lifted straight up and has less range of motion when trying to extend it back when in the straight up position (I am sure there are much more succinct ways of putting these, but this is what I’ve got at the moment).
(Is Dr. Larry reading this b/c if so, then he will know for my next appointment) My upper middle back is very tight and the T8 vertibrae is sore.
The diagnosis:
The Serratus Anterior must be strengthened (this is the muscles under the scapula-shoulder blade-that holds down the scapula). The upper traps are doing most of the shoulder work. The Suprasinatus or the little muscle that becomes the ligament that attaches to the top of the shoulder bone, needs to be strengthened after the inflammation has gone down. The shoulder bone sits too far forward in the socket. Therefore, I must learn and practice keeping it back and in the correct position.
The plan:
Week 1 (I only have to go once per weeks since I DO my exercises :-))
Lay on side with large towel roll under top arm. Holding a one pound weight with arm bent at 90 degree angle, move through entire range of motion 10 times X 3 sets.
Take Red Theraband and pull down on ends with small range of motion, arms extended and palms down. This works the Serratus Anterior (the muscle that controls the bottom of the scapula or shoulder blade) as well as the lower traps, which are incredibly weak.
Roll upper middle back over foam roller stopping at T8.
Woohoo!!!
And, yes, this is part of the process of running barefoot! With an inflamed shoulder, it is difficult to run without pain in the shoulder. So, meh.
8/9/10 – New Workout, More Push-Ups!
Yesterday, Melissa totally kicked my butt, again! My quads are feeling much better, but last workout she had me do side lunges. Well, I was so sore over the weekend, that I was unable to do my homework. I only got in one run 🙁
It was also a short time period between seeing Melissa last week and this week due to a trip I’m taking to the ol’ homestead, which gave me fewer opportunities to workout.
Enough with the excuses, already.
Yesterday, Melissa gave me some excellent exercises. Starting with FIFTEEN push-ups! Yes, 15!!! Then we moved onto a curtsey-like lunge, where I lunge back and toward the side holding me up. These work your abductors, and boy can I feel it today! I was worried that when it came time for my left foot to hold me up, it would not be able to. However, the left foot did just fine! I couldn’t really tell a difference between it and the right foot. Hooray!
Next, I did some more squats with a dowel that I bring up from my hips to even with my shoulders out in front as I squat. Not bad. Finally, a little hamstring using the balance exercise ball. I place my ankles on the ball and come into a plank. Then, I roll the ball up to my butt. Once there, I hold and raise one leg with knee bent off the ball. Hold for 30 sec. each side. The left side felt like it would charley horse in the last 10 sec, but the right side felt fine.
Now, rinse and repeat three times.
The last half of the workout was more archers with more weight 🙂 Then, one-arm fly laying on floor with legs at 90 degrees and opposite arm (not doing fly) out to the side palm down to balance. Next, on the balance exercise ball roll down to ball under shoulders in bridge with feet on floor. Using 15lb weights(!) I did the hip/glute exercise from two weeks ago. I love this exercise because it really does a good job of getting at my glutes without hamstring issues. I remain in the bridge on the ball and take my 15lb weights to do the skull crushers and tricep press. This was difficult, but I could do it!!! 15Lbs!!!
Finally, I did some shoulder rehab, while in side plank with abductor leg raises after, still in side plank.
Whew! What a workout. Today, I my hamstrings are a little sore with a small dose of sciatica in the left hamstring. Not too bad. A few slump stretches should help that. I do have a pain in my low back/hip. I am trying to decide if I need to go see Dr. Larry before I leave for home. The problem is that I’m getting on a plane, which will very likely undo anything Dr. Larry does. Hmmm.
Well, kiddos, that’s all for now. Until my next run in a few minutes 🙂