Cathartic Thread For Injured Runners, er support for managing injuries. ;-)
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Slowly making progress with my IT band. I had a PT appointment last Saturday. Good news and bad news.
The good news is that she says my running form is really good. So good she was surprised considering how new of a runner I am. So good that she said she had to "nit pick" to find things for me to work on.
Since my form is good, she says it's a glute strength issue, which can be remedied with strength exercise. Also good news. Based on her evaluation of my form she came up with 5 glute exercises for me to do three times per week.
The bad news is that she's limiting me to 20 to 25 miles per week (why not just say 25?). She also nixed the idea of me running a 10K this weekend if I'm going to race it (I would) and said I shouldn't plan on the 50K the last weekend in February. It's a 3 loop race. I could do 1 loop and maaaaaaybe 2 loops, but not 3 loops. Since the Zumbro 50 mile race in April is my A race, I don't want to risk screwing up that race for a 50K in February. Now I have to decide if it's worth driving down to KC for 10 or 20 mile race.
Once exercise she has me doing is just brutal....Side Plank Hip Abduction. What sadist came up with that. The photo example I got had some smiling gal with her one leg sticking damn near vertical whereas I can barely get my two feet apart. WTH is she so happy about! Thankfully my PT said I just need to get an inch of separation, not do the aerial splits shown in the photo. I guess the fact that it's so hard to do is proof I need to do it.
My advise...work on those *kitten* muscles now, before there's a problem.1 -
Any exercise that STARTS with”side plank”must, in face be sponsored by the devil
*googles above exercise*
*tries above exercise*
Yeah.... my side plank abilities suck so bad.... the abduction bit works decent, if I can hold the side plank.... you have suddenly made me feel better about the brass knuckle wielding lady.2 -
@7lenny7 yay! For all the good news!!! I agree, everyone should get serious about doing glute exercise before they are injured. I always just scoffed at the RW iron work out for runners. Now I think it's something I should have started before running.
20-25 mpw is plenty to keep you in condition. That's awesome.
KC isn't too far from us, wish I was primed for a race.1 -
I don't know what I did to my shoulder/neck. It's killing me. If if straighten it out to the side I get nervey pain/numbness on the side of my forearm.
I can run, swimming is out, no way I could bike..... Although I'm supposed to be doing 30 min on the stationary bike starting Friday. Poo. I'm just whooped.0 -
Well... apparently my abduction bit isn't as decent as I thought. Or at least it isn't with ANY resistance. I am feeling your pain. They did some retesting on my dumb ankle in preparation for my follow up appointment next week. One of the people doing the testing decided to do some hip area testing as well because they have apparently noted HIGH correlation between ankle issues and hip weaknesses - although they failed to mention which was the chicken and which was the egg. So, guess who gets to do banded hip abduction thingys as part of their junk now??? bleh.... on a more amusing note - the sheet actually calls them "jane fonda's"1
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KC isn't too far from us, wish I was primed for a race.
@Elise4270 I suspect that this wouldn't be the last time at this race. It's really the only option I can find for a late winter ultra to get me primed for my main spring ultras. I know the area well and enjoy being in KC, so perhaps next year?
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KC isn't too far from us, wish I was primed for a race.
@Elise4270 I suspect that this wouldn't be the last time at this race. It's really the only option I can find for a late winter ultra to get me primed for my main spring ultras. I know the area well and enjoy being in KC, so perhaps next year?
Ohh that's be AWESOME! I'll get training!1 -
I'm in the hard part of recovery. 4.6 miles today. I wanted 5 miles, but at the decision point my quad wanted to go straight home, stretch, and roll.
Oh, well. I can run 5 miles on Saturday. Or maybe 8.1 -
Post op day 1. 2 cm incision in the overly thick IT band to lengthen it and removal of the GT bursa.
The IV pain meds they gave me wore off after 13 hours., So by time I was home I thought "this is gonna be easy". Dh even said I should go back to work Monday. Wha? Naw.
The orders are crutches at all times but I can put as much weight on it's as I want. So dum dum me (and the iv pain killers) figures I can just slowly walk around the house.... San crutches carrying nachos, coconut water, tea, roast and anything else I can eat- because my body wants that anesthesia out.
Pain med gone. Sore, sore sore... And stiff.
I have to muster the determination to get on the bike today. Doc said I "could" not sure I have too. But figure if I can do 10 of the 20 minutes prescribed, it'll be beneficial. He said I can swim and bike, no running. I assume bike is stationary and swimming after 2 weeks.
It's coffee and cat cuddles time now. Run strong
ETA Not gross surgical site.
Dark linted sticky tape adhesive (top), pregnancy stretch marks and tummy tuck scar (top right).0 -
@Elise4270 here's to a speedy recovery! Listen to your doc and don't over, or under, do it.
I love IV pain meds. I've only had them three times and each time I try my damnedest to stay awake to enjoy them. I even tell the dope dealers (as I call them) to go slow with it so I can enjoy it as long as possible. I'm them knocked out before they're done laughing at me. I think what I've had is fentanyl with a sublimaze chaser.1 -
Yesterday was my second of two days in a row of running. First time since Nov 30/Dec 1. What's significant is that I had ZERO pain during both runs! I'm fairly stoked about that. In the time I've been dealing with this ITBS I typically start getting pain the last mile or two. When I tried to go for two days in a row last week, I had to abort my second run within a quarter mile because of the pain.
I'd like to try a long run this weekend but I only have 8.5 miles left out of my 25 mile limit and I want to run both Saturday and Sunday. Not sure how I'll split that up. I may have to end up lying to my PT.2 -
@Elise4270 here's to a speedy recovery! Listen to your doc and don't over, or under, do it.
I love IV pain meds. I've only had them three times and each time I try my damnedest to stay awake to enjoy them. I even tell the dope dealers (as I call them) to go slow with it so I can enjoy it as long as possible. I'm them knocked out before they're done laughing at me. I think what I've had is fentanyl with a sublimaze chaser.
Haha! I actually made it it to the OR this time before I was out. There was so easing in, I was just gone. But I did get a warm fuzzy, love everyone, chatty something as we made our trek to the OR. I don't think I've ever made it to the OR or remember making it that far except this time! Love the anesthesiologist! They rock.0 -
Yesterday was my second of two days in a row of running. First time since Nov 30/Dec 1. What's significant is that I had ZERO pain during both runs! I'm fairly stoked about that. In the time I've been dealing with this ITBS I typically start getting pain the last mile or two. When I tried to go for two days in a row last week, I had to abort my second run within a quarter mile because of the pain.
I'd like to try a long run this weekend but I only have 8.5 miles left out of my 25 mile limit and I want to run both Saturday and Sunday. Not sure how I'll split that up. I may have to end up lying to my PT.
Easy there Hass! Haha!0 -
We stayed in a hotel night before last before surgery, and the dang place had bed bugs. Thank goodness i saw one before we left and knew to freak out accordingly. I have yet to contact the hotel, DH told them but they seemed unphased. The hotel is a hilton chain at 200$ a night. So i expect better. They comped me points when i was unsatisfied with the in house hotel diner being out of everything i could eat on a friday as an observant Catholic not long ago, surely they'll make this right.
Any how, i had to wash and dry everything on sanitize, including my nike aeroloft vest that resides in my trunk. i didn't see washing instructions and didn't even think about it being down. Its ruined now. All the little down worked out of it and i suppose now i'll be able to wear it on not so cold days- which isn't a big deal right now since i'm not running. But to be out a 180$ vest is sucky, and in my cathartic state, fessed up to DH on how much i spent on it- he wasn't happy that i ruined it. Perhaps Hilton will cut me a reimbursement check. i doubt it, but i can hope. The non washables are in my deep freeze, hopefully killing anything that might have made it into books, paperwork, my scripts ect. I didn't make DH freeze his phone charger... crap. he thinks i'm being phobic. If i wanna sleep with bugs, i'll go camping.
I get new furniture delivered tomorrow and i have a housekeeper here now. She, thus far, seems better than the last, but i am here with her so she may be more apt to get with it.
kinda makes it a bit easier that i ruined my oh so lovely cherished warm running vest. I'll just have to get a new one when they go on clearance in a few weeks. Then ill have two. cold and colder. heck i can even layer them if it gets that cold 
Im off work for a while..... i might be here a bit more often. mmm, my house is smelling cleaner....0 -
My PT increased my limit to 28 miles! Now I won't have to lie to her (as much).
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@Elise4270 here's to a speedy recovery! Listen to your doc and don't over, or under, do it.I'd like to try a long run this weekend but I only have 8.5 miles left out of my 25 mile limit and I want to run both Saturday and Sunday. Not sure how I'll split that up. I may have to end up lying to my PT.
just going to leave this here.....2 -
I ran 6.76 miles today. The plan was run 5, then decide whether I was up to 3 more. At mile 6, the quad indicated it wasn't good for 2 more miles; so I went back to base by the shortest route from that point.
Good news/bad news: The is the farthest I've run in one day since Thanksgiving Day. The quad didn't let me run as far as I'd like, but after stretching and rolling felt fine. Oh, yeah. I tripped on the sidewalk along about mile 3 or 4. The other runners asked if I was okay, and I said I didn't think I hurt anything worse than it already was. Ended up with scraped knees and a small scrape on one hand; the knee opposite the hurt quad now tells me it has a minor owie.
"You'll bounce back!" Um, I'll be back; but at my age, I don't bounce.1 -
2---2.66k. (TM negative incline)
6---weights/2 mile walk
8---swim
9---weights
10---swim
11---weights
12---swim
15---weights
19---pre op
25---ITBS surgery
28---20 minutes stationary bike. Slow.0 -
@Elise4270 here's to a speedy recovery! Listen to your doc and don't over, or under, do it.I'd like to try a long run this weekend but I only have 8.5 miles left out of my 25 mile limit and I want to run both Saturday and Sunday. Not sure how I'll split that up. I may have to end up lying to my PT.
just going to leave this here.....
Ok, you busted me
As it turns out, she upped my limit to 28 miles and I ended up with 28.8. I figure that's close enough to 28 that I can be honest about it.
I went out for 8 mile run last night and started feeling slight pain around 6.5 miles. My fault, I got lazy with the glute workouts and skipped two sessions. I was back at it last night and will be again tonight. Gotta quick slacking off and get this taken care of!
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First PT session. I'm doing good. I have a few stretches to do at least twice daily and 2x weekly gentle abductor "strength".
I asked dh to bring home fish sticks. I plan on eating them as if I were an 8 yo left all alone
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Soooo..... I'm so bad at keeping within my measly calorie allotment, ~1250. So I'm thinking about doing some swimming before my 2 week okay.
Apparently there's a product, tegaderm, that may provide enough protection to swim. But... Do I REALLY want risk infection over a bit of weight gain? Nah. Not really. Dh needs to quit buying cookies. And the fish sticks, *bleh* no bueno. I gotta buck up.
*Sigh. Okay. I can do upper body weights. 20-30 min on the stationary bike (easy), oh that's it... Just that. I got this. Where's that violin? And my anatomy coloring book?
Tldr... Just thinking "a loud"0 -
@Elise4270 here's to a speedy recovery! Listen to your doc and don't over, or under, do it.I'd like to try a long run this weekend but I only have 8.5 miles left out of my 25 mile limit and I want to run both Saturday and Sunday. Not sure how I'll split that up. I may have to end up lying to my PT.
just going to leave this here.....
Ok, you busted me
As it turns out, she upped my limit to 28 miles and I ended up with 28.8. I figure that's close enough to 28 that I can be honest about it.
I went out for 8 mile run last night and started feeling slight pain around 6.5 miles. My fault, I got lazy with the glute workouts and skipped two sessions. I was back at it last night and will be again tonight. Gotta quick slacking off and get this taken care of!
I saw my PT today. He said there's definitely a correlation with itbs and weakness. But it's unclear which comes first. The itbs may be causing the weakness as the body tries to compensate/favor the it/tfl and med glute. Made sense to me. Maybe like a short circuit. The path no longer exists and the body is trying to make due.
I know as my condition progressed on the opposite side, my glutes shut down. I had sleepy glutes for a bit. It was odd, it all didn't appear to start with muscle inactivation.
So keep firing those muscles! Stupid muscles, forgetting their jobs.0 -
Follow up doc appointment, followed by pt. Still no running, boo. Things are moving way better (to the point the right ankle is falling behind), there hasn’t been swelling in 3 weeks. But we still have poppy/clicky/catching whatever it is going on. And the instability is at best no better, and actually possibly worse with the new found range of motion.
Deceptively evil Little pt gal got ahold of me again the last two days. Yesterday was graston. And she left plenty of love marks from that, which made her laugh today. Today is a very interesting taping job. I think she said I have navicular, too. Or maybe that was just the way she was explaining the issue to this country girl. But she did the tape job to keep the navicular bone where she wants it, so maybe she actually meant what she said.0 -
Although this bone relocating tape job is still not particularly pleasant.... i don’t think the ankle has done it’s poppy thing since last night.... which might be partially explainable by the gimping... but even as I’ve been gimping less, that hasn’t changed. So the tiny evil lady might be on to something. Hopefully that something starts to hurt less soon.
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Well done keeping going everyone. I think I need to borrow some kick *kitten*. I'm just back from a bike ride, it was good to be out, but it just doesn't do for me what running does for me (mentally or physically). But it was apparent, not even 0.1 miles into my test run, this morning that my left hip is still being a b@stard. 15 weeks now, and I thought I'd made enough strengh and stability progress to warrant a test run. But no, the fecking thing made me get my bike out. Not a happy puppy3
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I keep going back and forth between thinking I have this ITB crap worked out to thinking I'm never going to run a 20+ mile run again.
Last week I felt great and had great pace. Even did a couple of tempo runs. I had to go 4 days without running because I was/am sick but felt up to a 10 mile Sunday. Unfortunately the ITB got irritated with me and is a little sore even today. It really pisses me off and frustrates. If it wasn't for the two ultras I'm signed up for this spring I think I'd drop back to 20 mile weeks and build off that as if I were a new runner. I mean...how could this pop up this year when it didn't pop up last year with all the miles I was putting on then? Grrrrr...
One thing I've learned if that if you have a training period for a big race that goes relatively smoothly...savor it.
I've got a 20 mile race in 3 weeks and the way it's going the only way I'll finish is if I walk half of it.0 -
@7lenny7 I wish you luck on the 20 miler.
I understand the backwards progress though... The terribly awful tape job resulted in the first 48 hours without the bone vibrating clicky poppy thing since ... oh.... about this time last year. So, I thought we were on to something, and making progress. We have repeated said tape job twice now with no where near the results. You do at least seem to be smarter than me though.... spending 6 months deciding how many ibuprofen I needed to get thru a run, is how come I'm spending 6 -12 months trying to get back to running. so yeah.... be smarter than me 1 -
Lacking shoes and deodorant, I get a call from rehab. Therapist has jury duty. Yay! Haha! Now what am I gonna do today? What am I gonna eat? Mmmm!0
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Had a cold this week. Missed a planned run on Tuesday with the cold, didn't make it up on Wednesday due to the remnants of the cold and not wanting to watch for active snow plows on the roads, got out for my planned run today.
. . . and for the first time since Thanksgiving, it felt just about like a normal run. Had some aches in the left leg, primarily hamstring, that seem to be secondary to the injured quad; but the quad itself didn't speak up during the run and was much quieter afterward than it has been. Checked Garmin Connect, and my Ground Contact Time Balance was in the green for the last half of the run, and averaged within tolerable limit of balanced (50.1% left, 49.9% right, as opposed to <48% left, >52% right for most recent runs.
I may be close to having this whipped. Felt like I could do 8 miles, but stopped at 5 because it occurred to me that it would be possible to break something other than the quad.3
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