Cathartic Thread For Injured Runners, er support for managing injuries. ;-)
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2---30 min stationary bike
6---30 min stationary bike
9-11 severe back spasms
12---20 min swim
13---30 min swim
14---30 min stationary bike
15---23 min stationary bike
16---30 min swim
17---30 min stationary bike
19---30 min stationary bike
20---30 min stationary bike
21---lazy, ice storm
22---30 min stationary bike
24---30 min stationary bike
26---30 min swim
February goal is to rehab and stop gaining weight.
I can put my shoes on and do the foot wiggle with NO hip pain! Progress!1 -
I'm still not managing to run more than a hot bath, booked in with physio for Wednesday afternoon for an update on progress. I'm cycling to stave off insanity. IT DOES NOT WORK THE SAME...1
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I am booked in with physio Wed pm to see if I'm making any progress, I thought I was getting much stronger, but a test run a fortnight ago ended up miserably about 20seconds from home. So it's nice to read about everyone's progress. However slow. It gives me hope of some of my own, even if I cannot see it yet.2
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New shoes in hopes of clearance
Pt had me do half a mile - errr well, pt said slow jog on the treadmill for a few minutes to see how it feels.... I did a half mile because he didn’t stop me... but still!! He wanted some honest feedback for tomorrow’s doc appointment in hopes of further clearance. Opted for no feels good stuff at the end of appointment so that I had an honest view of the situation as well.
And, hopefully run and jump clearance tomorrow??
Based on how I feel currently, I think clearance to incorporate will happen, just not at any great rate of speed. Definitely have some ache in it. Biggest thing I noticed during the “run” was that I kept tightening things up because I expected it to hurt. So, that will be a thing I need to fix. Oops.2 -
@hanlonsk great news with hopefully greater news tomorrow!
@Bluebell2325 here's hoping your appointment wednesday goes well.
MY ITB responded better to a tough 20 miles Saturday than I thought it would. Granted, I walked 60% of it. It drove me nuts to walk as much as I did but I know had I ran more, it would have hurt more. I gave strong consideration to running tonight but decided the smart thing would be to give it another day of rest. After all, that was my first 20 mile run in 10 months.
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Doc cleared running and jumping.
Another half mile in today, this time at my usual treadmill running pace. (5mph on treadmill)
Good news - Pt said up to one mile every other day. Which sounds puny, but it’s better than goose egg.
Bad news- have I mentioned that I hate jumping? Like plyometrics is not a good word in my world. Guess who has plyo/jump circuits added to her pt world. Ugh.
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Physio cancelled appointment re snow, I now have another week to wait. Might just go on treadmill to de-stress... Shovelling snow and carrying logs has not worked.1
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@hanlonsk That great that your ready to run any! I can't imagine jumping either, unless I can have a trampoline. Then the last time I jumped anywhere, I had to stop. Bladder, kids, weakness. Pp pants.
Maybe it'll become something you'd enjoy?
@Bluebell2325 I wish I had snow and logs to carry! Well, I wish I was allowed and strong enough to do all that! Get that 'mill!
I'm sick. Dh had been sick and I think he gave it to me despite chasing him around with Lysol. Or it's because the pollen level is 12/12 and just horrible allergies. Stuffy, Sneezy, sore throat and hip pain keeps me up, I'm just existing. I gotta run errands today, I guess I'll consider stopping in the quick doc.0 -
Been on the treadmill, promised myself I would get off whichever came first out of pain, 1 mile or 15 minutes (thought I might have to walk some). Did a mile, no "pain" but definitely very very tight. Anyways, furthest I've managed since Christmas pain-free. The pain came with the making friends with the foam roller.1
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Today's my last PT visit. I'm 5 weeks post op and am trying to keep in mind that this is 3-5 month process. Fingers crossed I can make the most of it without coming across as a cry baby
The steroid short I had yesterday for allergies/congestion seems to have quelled some of my night pain. I wonder if it's acted as a widespread anti-inflammatory. My rosacea is also gone. Not exactly timely since Monday I have an appointment to discuss different treatment options because I haven't figured out how to control it... So I'll look like a liar... But one with nice skin
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Good PT visit. More exercises for strength. I asked about walking, it was vetoed. He was fine with me ditching the crutches full time. Which is great since I couldn't seem to get the hang of gimping on the opposite leg.
I did good choosing him for my PT. He's running the NY half this month. Said he didn't make the lottery for the full. I'm glad to have a runner for PT.2 -
Last PT visit I had to do squats on the bosu ball. I think this is a good exercise to continue with...
Anyone have one?
I have so much PT to do, and I'm just probably about to the stage where I can go back to work, although I dread that pain after working a few days straight... I'll have to balance work and PT and the pain. I'm not excited. Not.at.all.
Maybe I can suck it up, protein, BCAA's, Tylenol, Valium... I want Lenny's beer. We live in a sucky beer area.
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I have some fun pt exercises on a bosu at this point, squats are not one of them yet. Standing on one leg, along with standing on one leg and playing catch, are on mine though. Don’t have one though, have thought about it recently. I do have a wobble board.What I am more likely to use medicine balls and big balls for is for depth checks on my squats. Soooo often I think I’m hitting depth and I’m totally not.
As mentioned in the main thread, I have figured out how to get the attention off my left ankle.... do this to the right one...
This is apparently what dropping a 45 lb bumper plate on yourself looks like.
I am such a train wreck some days, I swear.1 -
@hanlonsk Ouch! Dh dropped a plate on his foot last year, it was not good. Amazingly nothing was broke.
I had the PT standing behind me when I had to do the squats. he made sure I was on track. I probably should get a bosu ball. I'm so week and with one I may be more disciplined. Idk. Maybe I'll ask the PT for advice first. 0 -
Well I did .8 miles at pt today. That is an accomplishment. Then it went down hill
Then the jump circuits. But by the second version of jump circuit “ninja jumps” (supposed to come up and down off a box quietly) it was obvious that I was favoring the left, based on sound dynamics.
By the third version of jump circuit I was definitely favoring it... and on the occasions I did actually put weight on it, you could see / feel it react badly. Even the gal who stretched it after could tell a difference from Monday ... more guarded, more stiff, more crackly, etc.
and I was gimpy enough after I showed up to the gym, and left without doing a darn thing. Just seemed like a bad idea.
Ugh... the .8 miles felt great, so I thought I might have cleared the hump, but I’m clearly going to pay for it.3 -
PT yesterday kicked my glutes. I have one more session. It's been great to have someone guide me through, finding the right muscle to strengthen and correcting my form.
I'm still on the fence with the bosu ball. I want one, but may wait until my last PT visit, because he'll put me on it again. I think my butt can only do once a week on that thing. Maybe by then, I'll be able to do 2x.
I have a migraine today. I need to run by work and turn in my form that releases me for light duty part time. They'll bawlk at it, I'm sure. All or nothing, just like last time. Blah blah blah...
Visit from the APP yesterday declared me doing better than expected at this point. Hooray! I've done lots of PT, so it better be paying off.
Stay healthy my friends0 -
@Elise4270 I thought March 1st was your last PT visit?
@hanlonsk how's the ankle doing?
I had another PT appointment today. I always leave there so optimistic. She's a trail runner, her husband is an elite ultra runner. She gets me. She understands what drives me and wants to help me get to where I want to be. She's also very patient with all my questions. She also seems like she truly gives a *kitten*, which is a nice quality to have.
Today we went over the exercises. Of the three I disliked the most, she replace two of them with one I like, and changed the other so I now like it. She also gave me one to do while at work in my office.
We also talked about the end game. I want a routine to help not just my glutes but my quads and hamstrings and calves (Achilles). Turns out I'm doing most of that now. Glutes are key in the lower kinetic change. Get those strong and most of the rest of the legs follows suit and do what they're supposed to do. Some of what I'm doing helps hamstrings and she added a calf strengthening exercise. When I get to the end of this series, I hope to get the final, "do this the rest of your life and you'll never have to come in here again" workout.
And we talked a little bit about upper body. Gotta start doing some of that too.
So...progress seems to be going well. I had a 16 mile run last weekend and a 21 mile run the weekend before that. Not without pain, but with improvement. At what point do I get kicked out of this thread?
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@7lenny7 The 7th was my last scheduled visit. Since he had jury duty and missed one visit, I got a make up one. I tried to get more okayed from the doc, but he said "no". Those visits are like gold.
ETA. I think the confusion is I said "last" as in the last appointment I had, my phrasing was ambiguous. I see how it could be read as "my last one". Sorry 'bout that.
I should have said, "most recent".
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We also talked about the end game. I want a routine to help not just my glutes but my quads and hamstrings and calves (Achilles). Turns out I'm doing most of that now. Glutes are key in the lower kinetic change. Get those strong and most of the rest of the legs follows suit and do what they're supposed to do. Some of what I'm doing helps hamstrings and she added a calf strengthening exercise. When I get to the end of this series, I hope to get the final, "do this the rest of your life and you'll never have to come in here again" workout.
And we talked a little bit about upper body. Gotta start doing some of that too.
So...progress seems to be going well. I had a 16 mile run last weekend and a 21 mile run the weekend before that. Not without pain, but with improvement. At what point do I get kicked out of this thread?
I think it'll happen naturally. It'll become something you never think about.
Sounds like you have a great PT. I too, will have "do these forever" exercises. I'm encouaged though. I feel like I may actually develop butt muscles. My posture has improved greatly with this astute PT.1 -
I stopped being truly "gimpy" sometime on Thursday. It still didn't feel great yesterday, but I wasn't gimpy. We stuck with .5 miles and a slightly slower pace. After discussion on how Wednesday went - we decided to cut jump circuits short if I started favoring or guarding significantly again.... and we cut it short. So, I will probably try running sometime this weekend. But I don't seem to have lost ground - just didn't take well to progress apparently.1
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@hanlonsk Great to hear you're back to running!
3---30 min stationary bike
4---30 min stationary bike
5-6 oops, lazy
7---30 min stationary bike, 8 more with PT
8---30 min stationary bike
9---15 min swim
9---30 min stationary bike
11--- 30 min stationary bike
12--- 30 min stationary bike
Goal is to rehab and stop gaining weight.0 -
Elise thanks for starting this thread. Moby, Lenny, Hanlonsk, cburke8909 & Elise im wishing you all a speedy recovery.
Heres my story and how i "landed' on this thread.
Well there i was @ a Les Mills BodyAttack class, always trying to mix things up and here we are, all doing speed skaters you know side to side moves, i have done them before and have always wanted to try it on ice ...So the instructor leaves the stage to get in front of us individually to yell/motivate us...so here she is in my face, yellin "get lower", and bamb i go flying across the room like a rag doll and here this pop in my foot, i immediatly grab my ankle. I tried to stand and could not weight bearer and off in an ambulance i go. I have a fracture in my 5th metatarsal and will be out of commission for 7- 14 weeks!! Dr. order to gradually add weight bearing as pain allows...i know right boo effing who! I need to vent..
IM Pissed off...... I wish i would have gone for a run that day, good bye 50+ miles a month and my 2017 CVO Street Glide (850lbs) is waiting for me to ride May/June (Canada eh!)
Thanks Elise for posting your PT paper thats the bomb.
I also found Hurt foot workouts my Caroline Jordan on u-tube, i blubbered like a baby after doing here work out....not from pain but pure joy of getting to sweat.
So let the recovery begin...i jimmy rigged a shoe so i can ride my spin bike and today i hit the rowing machine.... look out weights cuz here i come as long as i dont weight bearer i have the green light ....glutes glutes and more glutes everything done from a chair or the floor ....and the abs......they are going to be punished.
To top it all off I am haveing eye surgery (pterygium excised) Monday and hope i wlill be able to return to lifting ( i will find out the retrictions then) There is always the pool, bike and so much i am still able to do, im almost 2 weeks in ...my first xray is April 26th ...tick tock tick tock
Any advise is always apprciated.
Enough about me, hows everyone else doing with recovery>
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@mrswhitehog Oh you poor dear! Sorry you "landed"
in this thread. Feel free to share all the frustration. That's why I started it, I figured I'd need a place to vent. It sometimes helps me to write it all out to process thoughts and feelings. I don't think I have much of a support group other than the folks here, so take advantage of us.
Did the instructor apologize? Oh I would have felt so bad pushing someone to too hard.
With any luck maybe you'll be able to return to weigh bearing exercises early May. I hope to be cleared for some walking/running about then, we could be rehab buddies. It sounds like you are in good physical shape, the class, running, and keeping on the stationary bike will keep some of that cardio fitness. I bet all that fitness helps you heal quicker.
I gave up on my lower calorie goal. I figure those calories we're important to healing properly, quicker and stronger.
Good luck with the eye surgery. The eye heals quickly, just follow your orders. I had to look up the surgery. Sounds scary. I'm such a baby when it comes to eye stuff.
ETA I also decided to try to take advantage of the down time to do some strength exercises at the gym. I do need to email the PT and clear it with him. He's barely agreed to let me walk 15 minutes a day for exercise.
And
I love your new profile pic!
And
I've been doing lots of glute squeezes laying on the couch. And triangles laying on one side, up, back (squeeze glute), and return. PT added 1.5lb weight last time. Wonderful feeling like I'm gonna get stronger butt, so hard to do!1 -
I have had a 3.5 mile running week. The highest in I don’t know how long. My whole system is aware of it. Pt stretched hammies and everything today. It hurt so good. I’m still not quite completing all the jumpy things that kicked me last week. By the time the stairs, and the run, and the other jumps happen, the last jump circuit is questionable at best, but pt decided after the bad day that if me or assistant notice that I’m avoiding the gimpy side, or gimpy side starts shaking, we stop now, rather than back track. Today I got a mile on the treadmill, and nearly completed the circuit, so I count that as progress.
Strength/powerlifting coach wrote mountain climbers into my conditioning days. Fml. I questioned that decision, and so we asked pt today. Pt voted IF I can do them under same principles as jump circuit above, then they would be excellent. But I am cleared for them with sideboards. Once again... fat white girls shouldn’t jump/plyo. I was soooo hoping for a pt veto.1 -
@ hganlonsk, kodoos to your mileage this week, when i close my eyes im there with you all 3.5 lol.... Keep up all that physio as we know it does the body good. Plyos, i love plyos and thats how i "landed: here. Its the weekend and i hope you have a good one!!0
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Hi Elise, the instructor felt horrible and yes it was all her fault lol.,,,i was so loving that BodyAttack class so fittingly called.. Loads of plyos and sweating up a storm....it was up my ally for the moment then BAMB! My new pic was taken 8 days before the injury. I participateed in the Fight For Air Climb..i do like vertical climbs...i did 31 floors up and down in 12min 3 seconds, 4th in my age group and to benefit American Lung Association, a very good cause. My next register climb was going to be the Red Bull 400 in Copper Peak May 12th....maybe next year .....check it out if you get a chance ...it looks terrifying.
Keep at them glutes as we know crutches are a killer....i got this evenup shoe accesoriey on amazon and i love it....you apply it to any shoe and it has a removable insert to level your self with a boot/cast..... its the cats kitten!!
Have yourself a terrific day and be fantastic~1 -
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Well it's Sunday. Time to plan for the upcoming week.
Last week I did minimal PT and went back to work half days. I was no worse.
This week my aim is to do a couple of full days, and add my PT back as much as I can. I still have pain, which is to be expected. I'm just trying to balance it all. I guess it's not as hard as I think it is, my body will let me know when enough is enough. I just need to listen and stick to approved exercises.
I'm still a bit sore from PT last Thursday. I expect I can stretch most of that out today. I ordered a large wobble board, 15.5 inches, instead or the bosu. I just was not in the mood to spend 100+$. We just payed off some debit and I'm reluctant to spend the money on something I want to use, but know there's a fair chance I'll lose interest, or just not use it like I should.. If the wobble board doesn't cut it, I'll use the gyms bosu or reconsider buying one. I want to prove to myself I'll use it before spending the money.
I think I'll add some BCAA's this week, and "do better" on my protein.
question if I keep at a slight calorie deficit but keep my protein high, can I gain muscle (with resistance training)? I'm going to ask this in the nutrition thread too...1 -
Yes Elise, PT PT if you are looking for accountability im here to help encourage you. As for increasing your protein intake while resistance training, yes you can gain muscle. Not only will you gain muscle you will also lose fat. This is my goal to keep my muscle by resistance training, im a mesomorph and i can gain and loss weight easily and build muscle easily. Find out your body type and work your work outs accordingly. I need loads of cardio compare to ectomorphs and some times people are a mix. Im sorry you have pain, and hope you get some relief, pain sucks and i feel for you. Tommorow is a good day to work on PT and do bits at a time if you have to. Hugs, Lou
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Thanks! I made a plan a posted in the Nutritional Accountability for runners thread. Basically I'm going to be diligent with macros and exercise.
I have no idea what body type I am. I think I gain easily and lose with difficulty. I gain muscle easily, I think.
I'm not very hungry today. But I over ate yesterday, so maybe that's why.0
