Posts Tagged ‘success’
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 🙂
7/4/10 Waterskiing on Lake Ouachita in Arkansas
Posted by admin in Reflections on July 15th, 2010
Well, I traveled to the truly exotic location of Lake Ouachita in Arkansas for the 4th this year, and boy was it fantastic! For those of you who do not know me very well, I am a terrible water skier. I rarely get up on the skis and almost always eat tons of lake water. However, this year, I was able to ski until I was ready to drop!!! It was phenomenal 🙂
However, while skiing, I noticed that my left leg was getting tired. So, I decided to give the left leg a rest and just transfer the bulk of the work to the right leg. When I did that, I noticed that my brother-in-law began scrambling around the boat like a mad man. I thought to myself, “What is he doing?” Then, he came up with a camera. Now, we had been skiing for two days, and everyone had been photographed while skiing. So, I couldn’t figure out why he had decided that I needed a photo at that particular moment. I also decided that I was ready to quit skiing because my right leg was getting tired of doing most of the work. So, I signaled to go down, and I dropped, which was awesome because I’m usually wiping out in some truly epic fashion.
When I got into the boat, my brother-in-law was animatedly telling me how freaky my legs were because I looked completely bowlegged. Apparently, my left knee had gone in toward the right knee at a grotesque angle. I was so excited by this discovery that I asked him if he had gotten a picture, but he couldn’t figure my camera out. Thus, no picture 🙁
However, I decided to ski again the next day so that I could get a look at my left leg. Sure enough, once I was up and skiing, my left knee decided to bend in toward the right leg in a truly freakish angle. I worked to get it straightened out by pushing harder with my big toe on the left foot. This worked! However, as soon as I stopped looking, it went right back toward the right leg again.
I have been water skiing several times before this, and I have never had this particular problem. My theory is that I am definitely using the posterior tibialis tendon in ways that I have never used it before. Thus, it is still adjusting to the extra responsibility – even in water skiing!
Although it was just skiing to everyone else, it was another affirmation to me that I am on the right track with my training! Go me!!! 🙂
Physical Therapist 6/29/10 – MORE PICTURES :-) and an EDIT
This last week has been another bummer. On Friday, I spent the day in the kitchen making tomato sauce (Picture 20lbs of tomatoes, and you’re on the right track.) and baking a Yay-You-Finished-Your-First-Marathon cake for my husband. By the time he got home, my left posterior tibial tendon was crying out for mercy.
Today, at my physical therapy appointment, Travis started me back at what certainly does feel like square one. 🙁
This is just part of the process. I know that my foot is improving because it is USING the posterior tibial tendon, but the tendon is not strong enough (even with all the work I’ve put into getting it stronger), yet.
The Story of Muscle: [Edit – I stand corrected :-)]
Travis Orth, my physical therpist, had a few corrections on my story of muscle.
“So, I think you got the story of muscle close, but not quite right. Â I probably was not as clear as I could have been so here is another explanation. Â With strengthening, if you are actively completing exercises for the first 2 weeks there will not actually be an increase in muscle size, but you may experience a gain in strength. Â This gain in strength is attributed to increased muscle fiber recruitment (of muscle fibers that you already have) from your brain to that muscle group. Â It takes approximately 4 weeks to verify the increase in muscle cross-sectional area, so any strength increases prior to this point are likely attributed to improvements in neuromotor recruitment. Â This is all somewhat flexible and there is likely some actual muscle growth prior to the 4 weeks, but they are the numbers and guidelines that I like to follow. Â So with your feet, there are likely increases in muscle size, that is why you see such a dramatic difference in foot position. Â If you were simply recruiting more muscle fibers of the muscle that you already had I don’t think you would see these changes. Â Furthermore the changes are likely due to increased resting tension on the tendon, tibialis posterior, that is pulling up the arch of your foot and preventing collapse of the foot. Â This increased resting tension is from actual increased muscle size, so congrats you did it! Â However, as you have noted, there are still gains that can be made and the muscles can get even larger and stronger.
A lot of the information that I have provided is from the Shirley Sahrmann book titled “Diagnosis and Treatment of Movement Impairment Syndromes”, and she cites the article:
Moritani H, Devries HA: Neural factors versus hypertrophy in the time course of muscle strength gain. Â Am J Phys Med 58: 115, 1979.”
Travis wrote the above quote in an email after reading the blog. I thought I would share it with all of you fine folks so that you are not misguided by my not as educated guesses on muscles 🙂
——Back to the original post—-
All of this muscle building got me wondering just how my feet may or may not have changed. So, now for the pictures!
Before 2.27.10
After 6/29/10
LOOK!!! I think I can tell that my left ankle is not caving as bad! Yahoo!!!
Before 2.27.10
After 6/29/10
Are those the same feet and ankles? No wonder my posterior tibial tendon is sore. Look at all the work it has been doing! My left ankle is noticeably straighter in this picture. I cannot tell you how very good it feels to have some part of my hard work pay off 🙂
Before 2/27/10
After 6/29/10
After careful scrutiny of these two pictures I have several things of note.
1. I really need to keep the perspectives and lighting the same.
2. In the Before picture the left foot looks like a fan, but in the After picture, it is beginning to look more like a foot. i.e. the left foot getting thicker and straighter from the heel to the toe. 🙂
3. I think I see some muscles that weren’t there on the outside of the left foot!!! Yay!!!
Overall, I am really liking what I see after a mere four months! That is all! And that is a lot. I am looking at a very long time frame. The goal will come. It just might take another year.