Thanks, Cappy! I'm in the Mobility Clinic, and I noticed that they had a gait analysis lab. I'm hoping I get to go there and am able to milk some really good information out of this for future use.
I'm pretty pathetic this weekend. At home alone with two dogs. LOL! And sick. I think I picked up a bug from my nephew last week, and I'm popping a pretty good fever with chills. I need to go to work for awhile, so I guess I'll load up on some Tylenol to break the fever.
At least my knee is better on the ITB side and isn't really painful anymore. I noticed when I was limping last week that I kept unnaturally shoving my knee to the inside, so that seems to have aggravated the inner part of my knee.
I splurged and bought the Mag Mobility package with Inside Out. Combining that with CB's deluxe TT package, I'll have all kinds of cool stuff to do. Hopefully tomorrow I'll feel like working out!!
Thanks, Greg. Happy New Year's to you and yours as well.
I think being laid up all weekend with a fever may be doing wonders for my knee. LOL!! Certainly has kept me off of it. Hopefully starting this month I'll be able to look back at December as a nice "recovery month."
Well at least you can spend your sick time reading and watching DVDs about working out and getting mobile. And be sure to get some foam rolling in while you're laying around
Hope you feel better soon!
PS Think your new shoes had anything to do with the cold?
My second PT session on Tuesday was again nothing more than localized iontophoresis of cortisone plus icing.... I have another one today. Friday, my appt is again with my lead PT, and he is supposed to check out my shoes.
At this point, I feel like the knee is feeling better than it has since before the marathon, with very little discomfort at all, especially when I'm barefoot. Hopefully that's a good sign. I think being forced on my butt by whatever crud I caught has helped.
I'm hoping to resume working out tonight, although I may not jump in with any Turbulent Training until I can get my breathing up without a coughing fit. I'm thinking Friday AM may be my next running attempt.
-- Finally back in my basement. Felt kind of shaky on the leg warmup for some reason... maybe a little weak from being sick. I added some upper body stuff afterward but kept it moderate in length. Tonight I may attempt a TT workout. I did feel some mild pain at the knee when I started the dynamic leg warmup, but not much toward the end. Also some mild pain when power cleaning the bar for shoulder presses.
If it's not pouring down rain, I may attempt a short run in the AM.
Be careful, Dave. I want to read all about those grueling 14 milers through the mountains followed up with a heavy-ass squat workout, but I can wait. If your still feeling a little pain, I'd be careful. (That being said, you've got to be going nuts not running. )
If it's not pouring down rain, I may attempt a short run in the AM.
Quote:
Originally Posted by BamaDave
I decided to run 4 miles down in Louisiana on Wed. morning. The knee felt pretty good during the run, although not entirely pain-free. Actually, it felt similar to how it did during the marathon... definitely not 100% and "stressed." I kept the pace up, since "faster" running is supposed to be better for ITB issues, although "faster" is kind of open ended.
Dave,
I want to encourage you to go back to the corrective exercises that were recommended in the physical therapy link. Do those on a daily basis. Keep up the mobility warm-up before activity, but in a pain-free ROM.
When you do try a run, please begin with the short easy sprints on a level surface that were recommended as the first step back to running. Four miles is not a short sprint! A fast pace is recommended for the short sprint, not for a four mile run. Short = a few yards, maybe 10. Fast is qualified as easy, so you determine that pace, but pain should not be present. If your knee feels "similar to how it did during the marathon," then stop. Limit the number of sprints in the first effort so you can determine how you knee feels afterwards and the next day.
If you are not willing to take this recovery step-by-step, then your knee will continue to cause you pain and limit your running. You can do it right or you can wait until your body insists that you do it right.
Lisa, I just noticed that I completely missed your post from 12/26 with the hamstring article link. I posted my workout that morning just before leaving for Louisiana, and I never looked back above my post! Thanks for that article... I'll read over it today.
Oh yes, you're right. 4 miles is not a short sprint. I got very over-confident based on how my leg was feeling... And I have not done those corrective exercises since before Christmas. I definitely should have plugged those back in last night instead of worrying about pullups, etc. I have been rolling and stretching, except when I felt like I had the Bird Flu over the weekend.
Regarding shoes - I have not purchased a new pair. The PT is supposed to look at my shoes tomorrow (previous style and the newer pair that I blame all of my stress in life on), so I was hesitant to order a new pair of my previous style in case he found some indicator of a gait problem with them. I did read that overused shoes can cause ITB problems as well, so now I'm a little concerned that my previous pair, which I used for a lot of miles in Oct and Nov plus the Dec marathon, could be "bad" as well at this point.
Otherwise - not much else is happening at PT. I've had three sessions, and all they are doing is the cortisone iontophoresis plus icing the knee. My PT had never heard of a foam roller, BTW. Neither had my doctor. I didn't realize foam rollers were such a well-kept secret.
Keep up the mobility warm-up before activity, but in a pain-free ROM.
Lisa, does that mean I shouldn't do it at all if I can't bear my weight on one leg without feeling some pain?? I had mild pain last night, especially at first, with those exercises when I would bear weight on the left leg....
Oddly enough, I again had little to no pain when doing the side lunges with the injured left leg as the weight-bearing leg. HOWEVER - I again noted that I had problems with that leg as the "dragging leg." I can't go down as low when the injured leg is the dragger, and it's definitely that leg that is the hindrance. I don't feel as flexible. Is this likely due to a tight adductor on that side?? I've been doing adductor stretches, but I notice a definite difference between legs with that particular exercise.
OK, read through the tight hams/glute-firing article.... I think that could very well apply to me. I have so much hamstring tightness, even when NOT exercising. I should probably add the glute-activation exercises to my regimen as well.
-- Didn't have a lot of time, since I didn't even get home until after 8PM and hadn't eaten. (Note to self: Thursdays are a morning workout day, not PM, unless I start doing spin class with wifey again!!)
I did my foam rolling and some stretching... plus gluteus medius strengthening exercises as recommended in the ITB recovery article. I really had no pain even with the most "progressed" exercise - the pelvic drops - and even did the max recommended sets and reps (3 sets of 20). Before that I had done 3 sets of 30 lying leg raises.
Today I am finally back with my lead PT, and I have my running shoes for him to evaluate... hopefully not too stinky for him!
I'm happy to hear that you have been foam rolling and stretching. I can't wait to hear what the PT says about your shoes. I can see why you waited before getting another pair. I'm guessing that since you had no problems before the new ones that the style of the old ones is going to be what's right for you and a new pair just like the old pair is going to be recommended!
You do need glute activation before exercising (and probably before running too) but the dynamic warm-up you're already doing includes it. All of those single-leg RDL variations are all glute activation, so I think you're covered. Both routines are good warm-ups. You might try the movements from the hamstring article one day and use the dynamic warm-up another day. See which movements you can feel in your glutes the most, which ones seem to get you set-up for a better workout.
Quote:
Lisa, does that mean I shouldn't do it at all if I can't bear my weight on one leg without feeling some pain?? I had mild pain last night, especially at first, with those exercises when I would bear weight on the left leg....
Just know the difference between pain and just feeling some slight pressure in the area. No pain. If a movement causes pain then either correct the form, shorten the ROM, or ditch the movement and move onto the next one.
Quote:
Oddly enough, I again had little to no pain when doing the side lunges with the injured left leg as the weight-bearing leg. HOWEVER - I again noted that I had problems with that leg as the "dragging leg." I can't go down as low when the injured leg is the dragger, and it's definitely that leg that is the hindrance. I don't feel as flexible. Is this likely due to a tight adductor on that side?? I've been doing adductor stretches, but I notice a definite difference between legs with that particular exercise.
I'm trying to figure this one out. If I could see you do it I might see what's happening, but without seeing you...
Maybe you're lifting the dragging leg just a bit, using the TFL to lift the leg, which would pull on the IT band and therefore your knee?
If you think it's a tight adductor on the injuried leg, then I'm guessing that the adductor is tight because it's over-active, trying to make up for the glute medius not doing its job. I'm so guessing!
When you did those lying leg raises today, were you able to keep your heel leading the movement and keep the load in your glutes (rather than letting your toe lead and the load shifting to your quads)? Refer to the picture in the hamstring article to see what I mean. If the exercises in that PT article are too easy and not effective, you might use the movements from the hamstring article as your PT to do daily. What do you think of that idea?
I'm frustrated that your PT hasn't done more. I keep thinking that Health South is so big in B'ham that there ought to be a good PT somewhere up there. I have high hopes that his shoe evaluation will make it worth the visit this time!
The PT looked at my shoes and the wear pattern was clearly different on the new ones. In fact, I don't know how I missed it myself, it was so obvious. I was clearly over-pronating in the new pair, with lots of wear on the inside of the heel and almost none on the outside. In contrast, he thought the wear on my old pair looked exactly right, with a little more on the outside versus the inside. He also looked at the shoes I wear to work (actually a pair of trail runners) and said the wear on those looked nice and even. My doc made a remark asking me whether anyone had ever said I was a heel pronator, and I said, "no." But obviously that's exactly what I was doing in those new shoes. Now it definitely is time to beat them to smithereens!!!
The PT seems like a nice, patient guy. I get the sense he doesn't think this is a big problem... maybe not worthy of extensive PT?!?!? I dunno... I know a lot of runners have this and don't get to go. Today was just another dose of cortisone plus the shoe analysis. I still would have expected at least some stretching recommendations by now?!?!? Go figure.
Quote:
You do need glute activation before exercising (and probably before running too) but the dynamic warm-up you're already doing includes it. All of those single-leg RDL variations are all glute activation, so I think you're covered. Both routines are good warm-ups. You might try the movements from the hamstring article one day and use the dynamic warm-up another day. See which movements you can feel in your glutes the most, which ones seem to get you set-up for a better workout.
That sounds good!! I definitely feel the exercises from the dynamic warm-up in my glutes!
Quote:
I'm trying to figure this one out. If I could see you do it I might see what's happening, but without seeing you...
Maybe you're lifting the dragging leg just a bit, using the TFL to lift the leg, which would pull on the IT band and therefore your knee?
If you think it's a tight adductor on the injuried leg, then I'm guessing that the adductor is tight because it's over-active, trying to make up for the glute medius not doing its job. I'm so guessing!
My video camera is not working, so I can't video tape myself doing it too easily.
Actually, when that leg is the dragging leg, I don't feel much pain at the knee. It just won't go down as low!! Noticeably different from the other leg.
Quote:
When you did those lying leg raises today, were you able to keep your heel leading the movement and keep the load in your glutes (rather than letting your toe lead and the load shifting to your quads)? Refer to the picture in the hamstring article to see what I mean. If the exercises in that PT article are too easy and not effective, you might use the movements from the hamstring article as your PT to do daily. What do you think of that idea?
I think I had the form okay. I kept checking to make sure I felt a contraction of the glut. med. muscle. I'll try some from the hamstring article as well. I'll probably keep doing the pelvic drops for awhile, because even though I did all the sets/reps, I could tell there was some fatigue.
Thanks, Lisa!!
I'm trying to decide whether to attempt the short sprints this weekend. If so, it will definitely be just a few. I've had enough of limping around.
1 minute rest between sets of supersets and between supersets
2-0-1 tempo
3 sets per superset
C1. DB SQUAT [target = 10 reps]: 120# (60# each hand): 3x10
C2. PUSHUPS [target = 10 reps]: 3x15
D1. DB ROWS [target = 10 reps]: 90#: 3x10 ea. side
D2. STABILITY BALL LEG CURL [target = 12 reps]: 3x12
E1. ISOMETRIC AB CURL [target = 6]: 3x6 (held at top for 5 seconds)
E2. SIDE PLANKS [target = 15 sec.]: 20 sec. each side; 20 sec. ea. side; 30 sec. ea. side
- The dynamic leg routine felt good. I didn't bounce on the injured leg too much if I sensed any pain. I started the TT workouts. The book says that everyone should start with the Beginner Phase. This phase only calls for two sets of each exercise, but I bumped it up to three since I am not able to do the cardio intervals that are supposed to follow it. I thought this workout was pretty boring overall. Probably need to increase reps on some things next time and go ahead and increase load on the squats. I might do the beginner level exercises a couple of times and then jump over to the intermediate stuff. I'm sure it will be way more kick ass in combo with the cardio intervals.
Interesting evaluation of your shoes! So, I assume you're buying a new pair of the old style? If you can do that very soon, that'd be a great day to try the sprints, don't you think?
Your lifting is awesome. I've probably never said that, but I've thought it before. You can jump to the intermediate TT anytime you want to. Remember that recommendations like "everybody should start with the introductory program" are given to a general population audience because so many people think they're advanced when they clearly are not. If this bored you, then move on. Maybe do workout B once, then move on?
Just out of curiosity, where'd you hold those 60's for your DB squats, on your shoulders are at your sides? So, no knee pain at all with that movement? Very cool if the answer is no and that must have been the case since you didn't mention it.
Are you going to continue the PT visits? Or have you decided they are useless? Did you ask him about exercises or stretches?
Thanks, Lisa!! Yes, I did order a new pair of the old style... although they have now updated it, hopefully with no major changes. Fortunately, I have done well in all versions of them so far. For some reason, Asics has to update these every six months it seems. Waiting until they arrive is the most sensible thing... so maybe I'll plan a bike ride for tomorrow AM instead!!
I was holding the 60# DBs at my side. 2x60# is probably close to the max I could bring into position from the floor if I tried to do them with the DBs at my shoulders. Might be something fun to try! I like your idea of moving on to the Intmdt Phase!!
I'm planning to continue the PT next week. I do feel like the "extra pain" I was feeling around my shin, etc. disappeared quickly after they started giving me the cortisone. I actually have not asked about any exercises or stretches. I guess I should do that! I imagine it will be similar or the same as stuff I'm already doing.
I'm just catching up on some reading after being burried in work and I'm heartened to read your recovering so well. and kudos to you for sticking to your recovery plan and not pushing it early. However, I bet with the nice weather you're dying to get back on the road.
Thanks, Jeff!! I did fall off the wagon about 10 days ago, but I think I learned my lesson!
--
SUN. 1.7.07
AM BIKE RIDE
DISTANCE: 15.97 miles
TIME: 1:35:12
AVE. PACE: 10.1 mph
-- Finally got out on the bike. If I could improve my technique, I might get a decent workout out of this. I don't ever seem to get any open road stretches where I can crank up the pace. I did get some good hills in on this ride, which, OW, really hurt!!! I think I may start doing some hilly rides around here, because that really does give me a good cardio/interval effect and would likely help me a lot with retaining some cardio fitness. But it's tough. I guess I need to build up whatever muscles aren't built up from running and weights, because it is way harder for me to pump a bike up hills than it is to run them. The rest of it is too easy, though.
And it doesn't hurt my knee!!
And, uh, did see some "interesting" stuff at times off the beaten path around here. Dilapidated Trailer Hells, etc. Now I know where Hollywood gets some of their ideas about the South. They've been driving around in the backwoods around here.
A few years ago I tried some trail/mountain biking and absolutely loved it. It probably would have been even better if I wasn't a pack-a-day smoker at the time.
I looked into getting a bike but never did because I was afraid to drop the coin on one because at the time I was just contemplating quitting work to go to school.
I had a great time on actual trails when I went with a friend of mine back in November. That was a blast and very challenging. Biking around here is "okay." I'd rather be running!! I think if I build up my confidence and develop better technique, I would like it more.
I'm just catching up on some reading after being burried in work and I'm heartened to read your recovering so well. and kudos to you for sticking to your recovery plan and not pushing it early.
I second that motion. Good to hear things are looking up, Dave!
I. Foam rolling, foam rolling, and more foam rollling
II. Glute Activation Stretches from "Hamstring Dominance" Article: Hip flexor stretch, Interval squat stretch, Glute Bridges (2x10 with 5 sec. hold), Jane Fondas (2x12 with 3 sec. holds), Fire Hydrants (2x15 ea. leg)
III. TT BEGINNER PHASE - WEEK 1, B WORKOUT, WKT #2
A1. DB CHEST PRESS: 65# ea. hand - 3x10
A2. DB STEP UPS: 25# ea. hand - 3x10
B1. PUSHUPS: 3x15
B2. 1-LEG HIP EXTENSIONS: 3x10 ea. leg
C1. PLANKS: 3x4 reps per set @ 20 sec.
C2. BIRD DOGS: 3x6 reps per set per leg with 5 sec. holds
-- I tried some of the glute activation exercises from the article on "Hamstring Dominance." The only problem was, I was limited on exercise choice due to not having a "band" or a workout partner! The cat wouldn't cooperate. I'll have to look into buying one of the bands that is recommended as well as a headband and some nice tights for the "Jane Fondas."
Did the B workout of TT Beginner. The first superset is challenging, except that I discovered that I needed to go light on the step-ups. I started off trying 2x50# DB's, and my knee let me know that was not happening! I'm definitely going to skip over to the Intermediate or Advanced routines. Maybe by next week I'll be able to handle some kind of interval work following the weights, since that's what I'm supposed to be doing with TT. Or is that Alwyn calling my name?? Whatever the case, I'm looking for something brutal!
I tried some of the glute activation exercises from the article on "Hamstring Dominance." The only problem was, I was limited on exercise choice due to not having a "band" or a workout partner! The cat wouldn't cooperate. I'll have to look into buying one of the bands that is recommended as well as a headband and some nice tights for the "Jane Fondas."
HAHAHA! Well, at least you tried them. Thanks for doing that, lol. That cat just isn't worth anything! And let's just continue to call them side-lying leg raises, claim you got them from the other article, and ditch the fashion ideas!
A couple of bands come in handy for lots of things. That purchase would probably be worth it, lol.
Quote:
Did the B workout of TT Beginner. The first superset is challenging, except that I discovered that I needed to go light on the step-ups. I started off trying 2x50# DB's, and my knee let me know that was not happening! I'm definitely going to skip over to the Intermediate or Advanced routines. Maybe by next week I'll be able to handle some kind of interval work following the weights, since that's what I'm supposed to be doing with TT. Or is that Alwyn calling my name?? Whatever the case, I'm looking for something brutal!
Maybe at this point in your recovery a step-up is contraindicated? If the intermediate program uses step-ups too, let's talk about substitutions.
Do you want to try those short sprints as your interval work?
I'm so proud of you for foam rolling and more foam rolling. We all know how good for us it is, but somehow it's easy to not do it. I'm impressed that you're keeping it up. It's effective.
Lisa, sounds good on the step-ups! Oddly enough, I feel them more when the injured leg is the non-stepping leg, even though the stepping leg is supposed to be taking the majority of the weight. When I use it as the stepping leg, I don't notice anything. That's with 2x25#, I just picked up the 2x50# and knew I wasn't going to do any stepping with those!
The sprints probably won't time out well with the weights as my interval work. I often need to work out at night, and running where I live at night is not possible. I was thinking about jumping rope or running in place or doing some kind of combination calisthenics with jumping jacks, burpees, etc.
I think I'm just going to let the PT go after this week. My prescription includes two more appts, but I honestly don't see a lot of Bill Hartman-esque style things going on at this facility. In fact, most things I have witnessed with other patients have been passive. Hook 'em up to a machine, etc.
----
TUES. 1.9.07
AM BIKE RIDE
DISTANCE: ~10.6 miles
TIME: 1:05:24
AVE. PACE: ~9.7 mph
-- I decided to tackle some of the monster hills around here on my bike. This was really challenging for me. But I am getting better with learning my gears. Nevertheless, climbing hills on a bike is brutal!! Jeez. My legs do feel really good afterward, though. My hammies always feel looser after biking. I think I'm starting to like this much better. I definitely got my heart racing several times, and going DOWNHILL certainly is a blast at 30+ mph at times. Very different from running, though, because the uphills are so crazy hard, but then there are these very easy down-the-mountain stretches that are no work at all.
Biking is also a lot COLDER. I actually had to break out the Under Armour this morning. Which, of course I had to show immediately to my 7 year-old daughter. She just grinned and gave me this, "what the hell are you doing in THAT" look. LOL!!! At least she didn't tell me I looked like a girl like she did last year.
I usually feel that it is easier to shoulder the bike and run the hills and cruise down. Peddling up hill is mentally though - "I'm on a bike, I should be going fast!" That plus it is fun to run by people who are on their bikes.
I thought you'd be going 30 uphill... jeez you are a girl!
Hey how about Tabatas of pushups and chins?
Throw 8 of those in after the TT and you'll have your intervals done.
__________________
Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John
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I didn't realize foam rollers were such a well-kept secret. 
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