Posts Tagged ‘physical therapy’
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.
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! 🙂
Personal Trainer and Super Sets! 7/7/10
On Wednesday of last week, Melissa gave me the beginnings of my first super set, which is when you lift heavy weights quickly with multiple exercises in a row (I think). It is definitely a “big girl” exercise as I was exhausted and sore afterward and the next day.
I was extremely pleased with what I was able to accomplish because I was doing a squat with a press starting at the middle of the up movement with a 12KG (approx. 26 lbs.) kettle bell. I squatted with 26 lbs! That might not sound like a lot, but just five weeks ago I was having a hard time squatting without any weights. Now I not only squat, I press!
I am also down to the second rung on the Smith Machine for my assisted pushups.
I feel stronger, and I think I look stronger. I am still having a hard time riding my bike up the 8th Ave hill, but that will come.
I am also continuing my physical therapy exercises for the back and foot. Total it takes about 45 minutes to get through all of them. Thus, I do them approx every other day.
Whew! Still more to do! More success to be had 🙂
Physical Therapist, Chiropractor and Massage Therapist – Oh My! 6/2/10
So, the trifecta hits in one day! I must say that I truly do have some of the BEST doctors here in Seattle working for me and my high maintenance body.
This morning I went to Travis Orth, my awesome physical therapist, to report on my exercises. Lo and behold it is NOT my piriformis muscles because all that piriformis work did not do a whole lot. He said that he really thought it was my back, which was fortunate because I had a chiropractor appointment this evening. So, I have a whole new set of exercises to work on the multifidus muscles, which function to move the spine as a whole.
Fun Fact: according to Dr. Larry, my chiropractor, the multifidus muscles are unique in that each section works independently of the other sections both up and down the spine as well as the left and right. This means that the right lower multifidus can fire independently of the upper or left multifidus. Cool, huh!
Back to Travis, since it is my back, I am no longer allowed to do any exercises with flexion (meaning bending over). So, the dead lifts are out; the balancing bends, out; lunges, out (for good measure; biking, out (sitting in flexion); etc. However, I can walk (on treadmill or outside) and use the elliptical machine.I also have to sit in the neutral spine position at all times.
Fun Fact: To find neutral spine, lay on your back with your feet on the floor and knees bent. First lift your lower back in as high of an arch as possible. Then, press your lower back down as much as possible. Neutral spine is the position in between these two positions. Thanks, Travis!
So, I then head over to Dr. Larry’s office where he says that he thought he was my back all along 🙂 Anyway, the L5 adjustment was just the same as my lower back adjustment, but more focused on the specific vertebrae. I also requested a set up on the shoulder, which did the trick, and he pulled my left hip and ankle to pop them both. It was a fantastic adjustment day.
I then head into my massage therapist, Linda this week (“Where’s my jello?”). So, I’m explaining the sciatic and how it’s not piriformis, etc. Somehow I tell her my hip flexor (the ilopsoas) is really tight on my right side. She says that it is connected to the L5 vertebrae, and that she has to go in from the front to get to it since it is a deep muscle. Wow!!! I had never had anything like that done. Plus, if the hip flexor is pulling the vertebrae to the right, then no wonder it is the left sciatic nerve with issues.
This is getting better and better! I’m feeling like we’re about to figure some major stuff out.
Well, this massage was simply wonderful and very needed. I had knots in my right and especially my left quadriceps and my left hamstring was really, really sensitive. Linda said that my IT bands felt way better because they were moving rather than just stuck together! Yay!!! That is awesome because I have been working on them for a very long time, and, finally, I have confirmation of progress! Yippee!!!
Also, she worked on the left and right ankles. Well, that left ankle hurt me and apparently her as well because it was so tight. Then, she moved to the really weird iliopsoas muscles. She basically pushed down through the hip bone to the back where she just kind of pushed on the hip flexor. My left side was super easy, but my right side (the tight one) was incredibly painful.
I also asked Dr. Larry if I needed to sleep a certain way, and he said no. Just sleeping on different sides is good enough, and my husband confirmed that I am definitely sleeping on multiple sides with the fact that I always end up with the covers on my side or wrapped around me as proof. Dr. Larry also said that if my hip flexor was tight he would do some activation on it next time.
So, in summary, no running and no exercises with flexion until I have had a chance to further strengthen my back and get the sciatic inflammation down. Still a work in progress….
Run #3 – 5/5/10!
Posted by admin in Training (running, cycling, etc.) on May 6th, 2010
A blog on time! Watch out!
So, this morning, I struck out on the bigger run – Day 3: Walk 1/4 mile, Run 1/4 mile, Walk 1/4 mile, Run 1/4 mile, Walk 1/4 mile.
Yes, I could tell I was running an extra 1/4 mile. My right leg took to it like a duck out of water. However, my left leg made it great the first 1/4 mile, but I could tell it was lagging on the second. Talk about foot slapping the sidewalk on that side. I am thinking that I might stick with this run for more than prescribed if my left leg doesn’t respond any better than this quite soon.
Otherwise, I am feeling really good! Between my running, foot Physical Therapy exercises, and Personal Trainer exercises, I am beginning to feel very strong for the first time in a very long time. It is such an exhilarating experience!
Stay tuned because the video will be up before the weekend!!! It’s finished and waiting for me to pick it up 🙂
All Clear for Running! 4/26/10
Posted by admin in Training (running, cycling, etc.), Try This! on April 26th, 2010
After my last Physical Therapy appointment on Wednesday, April 21, 2010, Travis declared that I am clear for beginning my running regimen! He also video taped me in shoes and my Vibram® Five Fingers. It was so telling and painful to watch for me. You can be the judge for yourself as soon as I get it up here 🙂
Anyway, I have been working out at least three times a week. I did do a walk 1/4 mile, run 1/4 mile, walk 1/4 mile, and run 1/4 mile on Thursday, but it was a little too much. So, the prescribed program below will, hopefully, work better:
Week 1
Day 1 – Walk (brisk) for up to 1 mile, within the mile of walking, run ¼ mile (1.25 total, 0.25 run)
Day 2 – Rest
Day 3 – Walk up to 1 mile with ¼ mile run within this mile (1.25 total, 0.25 run)
Day 4 – Rest
Day 5 – Walk ¼ mile, run ¼ mile, walk ¼ mile, run ¼ mile, walk ¼ mile (cool-down) (1.25 total, 0.5 run)
Day 6 – Cardio – bike, stairmaster, swimming, etc.
Day 7 – Rest
Workouts! Woohoo!!!
Yeah! I am working out, now! I go to the gym with a plan. It is awesome, and it makes me actually want to go to the gym since I have a purpose.
I have worked out Monday and today. Today, I had a limited amount of time. So, I only did my physical therapy exercises. I think I might get up in the morning and do the personal trainer exercises. I have been noticing since starting to stretch and roll my hip flexors and quadriceps that my hamstring has begun to stop doing all the work it was doing. I can actually feel my glutes getting some action. Whew! That’s another success!
My wonderful husband has graciously offered to get me up in the morning. I hate mornings, which means that this will not be an easy job for him 😉 We shall see how it goes. Morning workouts would be more reliable since evening workouts happen after school, and a hard day at school usually does not end with a barbell in my hand.
Physical Therapy Visit 4/8/10
Wow! It has been four weeks since starting physical therapy! And guess what?! Travis had me push my foot against his hand today, and he said that it was definitely stronger! Hooray! It’s working! I’m not ready to run, yet, but things are looking up. Not to mention, I’m very close to running 🙂
Ok, this visit I was so sore from my personal training session with Melissa, that I was really in sad shape to do much for Travis. He kept it simple, but definitely challenging. First, we started with the bridge with a twist – my feet were on a big ball. However, Melissa had made me hold a bridge on one leg for one minute each leg. It was too good of an exercise, and my sore muscles rebelled.
So, Travis, then moved through a series of exercises. My homework is to do them as close to everyday as possible. I took the weekend off, but I started tonight (Monday) with a bang! I did Melissa’s workout combined with Travis’s! Man, was it ever nice to walk into the gym with a plan.
Also, Travis did have me run in my super stiff running shoes with orthotics for 2 minutes. He told me that I picked my feet up at neutral, which does indicate a tight hip flexor, as Melissa had found. So, he said to continue stretching those. He also said that my right foot looked great, while my left foot continued to fall around the arch/ posterior tibialis. So, more work is needed.
Next time I go in, Travis is going to record me running in my super stiff running shoes and my Vibram’sâ„¢. I cannot wait! He said that I might be able to put it up on the blog. So, stay tuned! You might be lucky enough to witness my feet in motion!
Until next time….