Posts Tagged ‘physical therapist’
Latest Run (#?) 5/20/10
Posted by admin in Training (running, cycling, etc.) on May 21st, 2010
So, I am going through Travis’s running program of W (walk) 1/4 mile, R (run) 1/4 mile, W 1/4 mi, R 1/4mi, W 1/4 mi with running increments increasing slowly over time.
Today was the W 1/4, R 1/2, W 1/4, R 1/2, W 1/4. I am still working on lengthening my stride, which is getting much better! I have not started the “stride outs” in the Vibramâ„¢ Five Fingers, yet, as my ankle does not seem to be strong enough to handle that. I think I could do them in my super stiff running shoes with orthotics, but not “barefoot” – yet.
Anyway, I successfully completed the first R1/2, but on the second one, about 1/4 mi in my left foot started to hurt on the top above the 2nd, 3rd, and 4th toes. I decided that was not an “I’m tired, but can keep going.” Instead, I felt that this was a “OMG STOP RUNNING! I’m not ready! I’m NOT ready!!!” So, I stopped. I completed 3/4 mile running, though, which is good for now.
However, I will say that the walking 1/4 mile between running is truly magical. It is just enough time for my feet and legs to recover and go again. I would never have thought that was really necessary. I have no idea how I was running before….oh wait, yeah, I was running like a little old lady 😉
Never the less, I was a little bummed that I didn’t make my goal today, but I did get through the first 1/2 mile. I will try this run again, but not until after Wednesday of next week.
Remember that hamstring I was telling you about. You know, the one on the left leg. Well, it is really starting to become a problem. I have enlisted the Village, though. Travis is going to look into this and pull some magical tricks out of his bag on Wednesday of next week. After that, I will start the running again. So, until then, more cardio indoors (blech) and more weightlifting (HOORAY!).
The Village Revealed!
I mentioned my Village a few weeks ago, and after having consulted most of them, I am thinking that they should get some free press. So, drum roll please……………
First up, my chiropractor. Hailing from Cap Hill, he has a lovely office located at Boylston and Olive. You may find them open Monday -Saturday (I think), and they offer chiropractic adjustments as well as massage therapists for really making it all work together.
Dr. Larry Thomas Capital Hill ChiropracticNext, my physical therapist. Presiding over Downtown in the Medical-Dental Building is a fabulous guy with lots of ideas and exercises. He looks up articles relating to your problem and will even read your blog if you needle him enough about it.
Mr. Travis Orth PT, MS, DPT Therapeutic Associates Physical TherapySeattle Physical Therapy
Finally, my massage therapists. Since I get the massage after my chiropractic appointments, I sometimes get new massage therapists due to the schedule and who is available. Recently, Linda found the gristle in my ankles. However, on my last massage appointment, Julie did a fantastic job of really releasing my TMJ through a technique of inside the mouth massage. She also worked extensively on my feet. These wonderful folks may be found at Capital Hill Chiropractic as well.
There they are! Please let them know that I sent ya.
Oh, and tell them to read my blog while you’re there. 😉
Physical Therapy – First Visit 3/10/10
Ok, I found out that my Physical Therapist’s office is no longer a “preferred provider” for my insurance. I did find out that my insurance will still pay some, and I really like my Therapist. So, I decided to continue with them. Today, I was not disappointed!
I dutifully rode my bike to the Physical Therapist’s office (more on this later), and he asked me what I had been doing. I reminded him that I had a blog that laid it all out (which came in handy for dates and such :-)), but I supposed I could tell him anyway. When I got to the part about the 2 mile run, he winced. Then, he said that I had definitely jumped in too fast. I should have been running about 5 minutes at a time – oops.
However, the conversation got really interesting – to me – at that point. He mentioned that he had been doing some research into barefoot running, and he had found a paper documenting how good it is. He also said that he had read a lot of papers that supported orthotic therapy. So, it would be up to whether or not my left foot could acclimate. (Go left foot, GO!)
He then said he couldn’t remember how my feet looked – I promptly reminded him that if he had read my blog he would have seen them. Anyway, we discussed how since I have arches, he could give me some exercises that would strengthen the arch and the other muscles in the foot. He observed that the muscles in my right foot were much better developed than my left foot. It was very gratifying to have him validate my observations on my left foot (the ones where I said I thought it was not as storng as my right foot).
Anyway, here is the plan:
Step 1: Get the inflammation down. He is going to do some ASTYM treatment to stimulate healing in the posterior tibial tendon.
Step 2: Strengthen the left foot and ankle through specific exercises.
Step 3: Develop a plan for getting me safely started on running barefoot.
He said this could take as long as one year. Whew! Well, that’s what I read on the Vibramâ„¢ website. So, I’m not too surprised.
My take away program for the weekend:
1. Ice left foot 15 minutes once each day regardless of whether there is pain or not.
2. Stretch IT bands by leaning and extrending hip 3 times one minute each time both sides everyday.
3. Stretch IT bands using a foam roller on each leg for one minute each.
So, today I have done the foam roller. I still need to do #1 and #2.
It sounds like we are in for a tedious dry spell. I’ll see what I can dig up for fun in the mean time 🙂
Introducing “The Village”
Remember how I have said that I will most likely need “a village” to get me through this, well, here they are:
My Chiropractor
My Massage Therapist
My Physical Therapist.
Each and every one of them is awesome, and I highly recommend all of them! If you want their information, please comment and I will get it to you.
I am going to use this category to talk about their recommendations and treatments.
That is all for now.
Run 7 – Saturday, March 6, 2010 – Not really a run…
Posted by admin in Training (running, cycling, etc.) on March 7th, 2010
Remember how my physical therapist said no weight-bearing exercises? Well, I decided to follow his advice. However, I have enlisted my friends to join me on the wonderful gravel 3 mile loop runs on Saturdays. So, how was I going to keep up my commitment and not run? Oh yeah, I have a bike!
I went down to the storage room to unearth my long-forgotten and completely neglected bike. I did this, of course, 30 minutes before I was supposed to start picking people up for the run. Yes, it was dumb.
Of course, the tires were flat. So, I had to dig out the bike pump. Then, I had no idea how to use said bike pump. So, I had to get my husband to help. Then, I had to yell at my husband because I also had to add the bike rack to the car, and OMG I had to pick people up in less than 20 minutes now. Thank goodness the bike tires held air! We get to the car to add the bike rack. I couldn’t quite remember how to do it. Then, I had locked it – WHERE WAS THE KEY TO THE BIKE RACK?! @#!$@##@#% Oh, right, it’s on my key chain. Now, the bike won’t go onto the rack – AAAACKKKK – the bike is falling. Ok, caught the bike, and, with the help of a guy who saw us struggling, we got it secured and ready to go. Whew, and I’m only 15 minutes late 🙂
I did two loops, that’s six miles total for those who are counting, and wore my super stiff running shoes with my orthotics. My foot was so relieved that day. I iced it for 15 minutes, and it felt fine. My friends were great, too. They ran and had a grand ole time.
So, for now, I am going to start biking to work to help give my feet a break from walking the one mile each way. I hypothesize that this will help the healing go faster. I am still going to bike on Monday and Thursday; I’m just not sure how to handle my running commitments. Maybe my friends who run with me have bikes, and we could switch to bike riding. Also, should I continue to wear the stiff shoes on the bike or could I try my barefoot shoes? Hmmm….. [Edit – my husband has just pointed out that when bike riding shoes act as a helmet for your feet. He’s got a good point. I guess biking in barefoot shoes is not a great idea. Nevermind]
Keep going!
Run 6 – Thursday, March 4, 2010, oh man.
Posted by admin in Training (running, cycling, etc.) on March 7th, 2010
Okay. Remember how I said that I had been trying to run since I was 18. Well, the cycle is something like: don’t run for a long time, run, inflame a tendon (patellular tendonitis, IT band-itis, etc.), quit running to let it heal, and don’t run for a long time….. I am continuing the cycle.
On Thursday, I was on the fence for running, but I ultimately said to myself, “Self, let’s try to establish this routine and go run.” So, that’s what I did. I met my friend, and we did a different location run/walk for about 3.5 miles. I wore my super stiff running shoes with orthotics. When we finished, the run proved to be another posterior tibial inflamer! WAHHHH!!!!
I am not going to lie. At this point I was incredibly disappointed. I went home Thursday night and did the ice, heat, ice cycle twice. It felt better by the time I went to bed. However, Friday morning was another story. The left foot really did not like it when I walked on it. I even broke down and took ibuprofen when I got to work. I was at wits end.
How can I prove to the world that I can run in barefeet with my flat feet if this stupid tendon won’t stop hurting?! Doesn’t it understand that this is really important? GGGAAAAHHHH!
Then, I realized this is part of the process. The process of getting my feet acclimated. So, hang on tight, folks, as I take you through some additional steps for getting over the beginning bump of working out with flat feet.
First, I enlisted the help of the physical therapist I had been to in October when I was going to start training for a half-marathon (no specific half, just any half-marathon at this point). However, once I quit going to him, I pretty much just stopped running and working out period. Man do I need to have some stick-to-it-tiveness in my life.
Anyway, I emailed him about the inflammation with two quesitons: 1. How long does it take inflammation to clear up. 2. Should I stop weight-bearing exercise while letting the inflammation heal?
His answers: 1. 2-3 weeks depending on the inflammation, etc. 2. YES! Stop the weight-bearing exercise immediately.
He also said that ice is the only thing that I needed to do (no ice, heat, ice), and that I should do 15min 3x’s MAX ice per day. He also recommended that I come in for an appointment so he can see my foot and give me some pointers on training in barefeet (his company had recently done a mini-seminar on barefoot running – what timing!).
My response since then, I iced for 15min on Friday night. I am planning to call on Monday to make an appointment, and hopefully I’ll see him next week to get new stuff going.
Second, I had an appointment with my chiropractor (I see my chiropractor at least once per month, and I highly recommend this action for everyone – more on that later), and at the end of these appointments, I also have a massage to help the body’s muscles realign with the adjustment or something.
During this particular appointment, I was worried because I was getting a new massage therapist. It turned out that I had absolutely nothing to worry about. She was fantastic and very in tune with the body. It was interesting because they keep a file on me, and she knew about my history with TMJ even though I didn’t mention it. I always get a little freaked out when the massage therapist goes, we’ll need time to massage your jaw for your TMJ, when I have only mentioned that my left posterior tendon is killing me. My massage therapist is AWESOME!
Ok, back to the massage, when she got down to my legs, it was the usual OMG pain in the quadriceps from all the new work they’ve been doing (expected), but there was this excruciating pain across the top of my ankle. She said that this is a band of muscles that the wrist and ankle have because they are the “weak link” in the body. Well, let me tell you, my band of muscles were super tight! She worked on the left foot first, and then the right foot. Her observation was that the “right foot is a lot less gristly than the left foot.” And boy was she correct!
Overall, I felt so much better with my chiropractic adjustment and massage, that I am going to increase the frequency during my early stages of training. I will start with once every two weeks and see if that is enough. I am also going to enlist the help of my physical therapist. Let me tell you, folks, it really does take a village!
This is not the end! It is merely an obstacle on the way to success!