Physical Therapy Update (Hamstring Injury)

If you've been a follower over here on the blog or on instagram for any length of time, I'm sure you've noticed my lack of participation in Orangetheory, week day runs, and long runs. Well, the reasoning behind this lack of fitness is not entirely my own.

For a while now (and I mean a long while now), I've been experiencing issues with my right hamstring. It would become irritated, bother me, I would rest/ice it, then it would feel better and I would move on. This cycle occurred once every couple of months, but it definitely continued. After some time had passed, I noticed that the interval between "flareups" was becoming shorter and shorter before one day, the pain stopped going away and began to travel higher - above my hamstring - and started to cause leg stiffness. I decided I would take a 2 week break from running (after Mayhem at Orangetheory was over) and mostly rest while on our cruise - with the exception being National Running Day because...hello, I can't miss that day.

My leg mostly felt ok on the cruise until our formal night when I was trying to waste time and chased Brayden up and down several flights of stairs for 45 minutes in heels. (Dumbest move, ever.) On National Running Day, I ran 2 miles around the ship and although I definitely enjoyed the run, that nagging pain was in my leg the entire time which also led to leg stiffness for the next day or so. It was only then that I decided to push my stubbornness out of the way and call my ortho. They were able to fit me in the following week and before I knew it, I had an order for physical therapy in hand!

Starting on a new physical therapy journey with an entirely new (to me) PT was scary and exciting all at the same time. Lucky for me, the one I chose is a runner, and her office is literally located down the hall from my work space! When I tell you this scenario literally could not have worked out more perfect, I seriously mean it!

This physical therapy center is setup in a one on one type manner. Basically, I have the undivided attention of my physical therapist for the entire 45 minute session and it's wonderful! She focuses on deep tissue, cupping (ouch), and proper technique.

What type of work does she have me doing? Well, on the first day, she introduced the...(insert ominous music here)...theraband...and I actually groaned out loud. For those who attend Orangetheory, I'm sure you feel me on this one! I always avoid theraband days if I can - which is probably why I landed myself in this boat in the first place! Note to self - do not avoid Orangetheory theraband days in the future!

Most of my exercises are centered around glute strengthening and alignment. The body working in a criss-cross manner seriously still blows my mind but I definitely see it here! It amazes me how a muscle weakness on one side of the body can cause the opposite side to overcompensate which then leads to the boat I'm in...injury.

Interestingly enough through all of this - my IT Band has not bothered me AT ALL which is amazing to be honest!

I've officially made it to the 6 week mark of a running/Orangetheory break which also means I've completed 6 weeks of physical therapy thus far. How am I feeling? Well, I the pain has gotten a LOT better. Although the pain is still there, it's not even close to the scale it was prior to starting with PT. I saw my ortho last week for a follow up and he was encouraged with my progress. He re-certified me for an additional round of PT and I'm so grateful! Hopefully with a few additional weeks of visits and strengthening, I'll be able to start running again slowly and we will see where that leads!

I also realize that hamstrings are quirky and can become re-injured at any time. Keeping up with this strength training is going to be ever important for me as I continue on with my running journey. I'm ready!!

So tell me, have you ever dealt with a running related injury? How did you overcome it? Anyone else have a successful hamstring injury story? 

Today, I'm also linking up with KookyRunner and Zenaida for Tuesday Topics!  

DNS vs DNF

Good morning and happy Tuesday! It's almost a long weekend and I am so looking forward to a little extra time with my family!

As mentioned last week, my next planned race for the Spring is a 5K at the end of April. I am really looking forward to this one as it's going to be held at my high school and it will be fun to see everyone! Fun fact - I graduated with a class of 19! We attended a small private school where everyone knew everyone!

I also briefly mentioned that my knee has been giving me a few issues here lately. My physical therapist says my entire body is out of alignment and with some of the maneuvers she has me attempting to do, it's creating issues in other areas. So, it's back to the old faithful squats and lunges I know so well!

Speaking of physical therapy and injuries, today's Tuesdays on the Run topic is all about DNS vs DNF. This topic brought back a flood of memories from 2012 and my very first running injury.

The plan was to run the Houston Full Marathon with my running buddies. This also happened to be the race where the Olympic Trials were held the day before. Watching ladies such as Kara and Shalane and Deena complete the full the day before made my heart hurt so much. I knew I could do it but I knew it wasn't the wise choice. Instead, I made the decision to bump myself down to the half marathon and although I still ran as much as I could during the race, I still finished almost 45 minutes slower than my usual due to the the crazy knee pain.

Was it wise for me to run at all? Probably not. However, I'd already completed a few weeks of physical therapy due to my injury and my physical therapists encouraged me to run the half. Had I not sought the advice of professionals, I don't think I would have run any of the Houston races at all. Was I glad I ran a race anyway? (With their go ahead, of course.) Absolutely.

With that said, I'm an incredibly stubborn person and after finishing the half, I was so mad that I cried. I WANTED to run the full, that's what I'd been training for the entire season. For once, logic won out with stubbornness and I made the right decision to forgo the Houston Full Marathon that year.

You see, back when I played softball, we had a tendency to "ignore" injuries. It was easy to just tape up that thumb, finger, joint, whatever until it was so tight you couldn't feel it anymore and "shake it off" until the pain went away... Once you got home, you would ice the injury and be fine the following day. If you've read my blog for any length of time, you know I'm 100% Cajun and stubborn and so my daddy's child. I once broke my foot during a softball game (didn't know it was broken) and finished out the game anyway. I wondered why I couldn't "shake off" the pain...gee...no wonder. 

Stubbornness and dealing with injuries never go hand in hand, especially with me. It took a LOT of pep-talk on my part to reassure myself it would be ok to run the Houston half instead of the full. As I mentioned before, although I wasn't ok with it, I knew that I made the right choice.

Although I still cringe every time I see that Houston Half Marathon medal (yes, still), I know that I did my best and I am proud of the accomplishment, no matter the circumstance.

Have you ever experienced a DNS or DNF?

Please note: I am not giving out medical advice here. Although I am a healthcare professional, I am not a physical therapist and do not believe it is "ok" to run on an injury unless you are seeing medical advice and are given the go ahead. I was seeking professional help during the time of my injury and was given the go ahead to run. Please see the help of a licensed professional if you are experiencing an injury and are unsure what to do. 
 

It's the Tuesdays On The Run Linkup with Erika, Marcia and Patty.  

Kinesiology Tape

Over the past several years, I've dealt with lots of IT Band issues. It started on my left knee and was followed by my right knee because apparently, the right knee was jealous.

In the mean time, I've learned several tips and tricks for keeping the achiness and IT Band irritation at bay. Along with foam rolling, and my regular PT routine and strengthening exercises, I've also discovered kinesiology tape.

Taping up my IT Band was super easy and after watching several YouTube videos on the application process, I had it down in no time. However, one thing that still plagues me to this day is the stickiness of the tape. I've tried it all - from washing the knee down with soap and water and drying it well to using rubbing alcohol, hairspray, and everything else in between. My final assumption is that the tape just can't hold up to the humidity of the deep south. Either that or the pH of my skin is crazy. It could be the second one...who knows.

After reviewing the process of taping up my IT Band, I finally decided to stick to one strip of tape vs two - I ditched the "X" piece of tape over the side of the knee and decided to just stick with one long strip from the side of my knee, up my leg. This actually helped the tape stick better and helps with the IT Band issues during my run - win win!

So where my taping process used to look like the photo below....

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...I got rid of the blue pieces of tape and now just use the long strip that's shown as a black piece of tape in the photo above.

So, throughout the past several years, I've tried several different brands and type of kinesiology tape and decided I would share my thoughts and opinions on each one with you today!

First up is Loxley Sports.

I was sent two packages of Loxley Tape to try out. This tape is not pre-cut, but I like how the back has measurable squares. It took five large squares to make the amount of tape I needed for my knee. If the tape is not going to be pre-cut, I much rather it have a measurable grid as this one does.

As far as stay power of this tape, I give it a C. It's ok, but I know not to wear it on super hot and humid summer days because it definitely won't do the trick.

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Up next is RockTape.

I ordered two boxes RockTape for a race and even tried a temporary trial of Amazon Prime so I would have the take in time for the race!  I'd heard awesome and amazing things about this tape and I couldn't wait to try it out. To be honest, I wasn't super impressed like I thought I would be. The tape sticks ok but again, I know I can't use it on super hot and humid days. I do rank this tape higher than the previous one mentioned - it stays put better and lasts a bit longer....I give RockTape a B-.

This tape also is not pre-cut, so you can make the strips as long or as short as you'd like. There isn't a way to measure the size of the strips you need to cut, so I had to eyeball this one. Sometimes my strips were too long and sometimes they were too short.

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 Last but not least is KT Tape.

There are two forms of KT Tape - Regular and Pro. I've tried both and out of all of the brands of tape I've tried, the KT Tape Pro is hands down my absolute favorite.

I also love how these strips are pre-cut which is super easy for use with the one strip that's needed for my IT Band. However, I know if you have multiple areas to tape or you need to cut slits in the tape, a pre-cut option might not be your best bet.

As far as stay power goes, I give the regular KT Tape a B+ and the KT Tape Pro an A-.

 These also come in a wide variety of colors and patterns!

After having so many issues in the beginning, I did a little research on the KT Tape spray and eventually discovered that hair spray did the trick 90% of the time, so I never went any further with the KT Tape spray. Has anyone had any luck with it?

Have you ever needed kinesiology tape? If so, what has been your favorite brand? Do you have trouble getting the tape to stick?

Fitness Friday - 9/18 & My Exercise/Stretching Routine for IT Band

Happy Friday, everyone! Another weekend is around the corner and I'm excited for a little rest and relaxation! :)

Currently training for: 
Gulf Coast Half Marathon
Princess Half Marathon (Glass Slipper Challenge)
Rock n Roll New Orleans Half Marathon

Saturday – 6 mile run with the running group
Sunday – Rest Day
Monday –  PT exercises - lunges/squats
Tuesday –  2 mile run
Wednesday – PT exercises - lunges/squats
Thursday – Rest Day
Friday – 3 mile run

Tomorrow (Saturday), I have 12 miles up for Gulf Coast Half training. I hope it's at least a little cooler outside...mother nature, please be kind!

A few weeks back, I was asked to share my PT routine with you guys and I am very happy to do so!

For starters, I battled with IT Band Syndrome in both knees at one point in time. I spent six to eight weeks with a physical therapist who helped runners like myself get back on track. As a matter of fact, they were runners themselves! I also saw a massage therapist on a fairly regular basis who specialized in sports injuries - he was amazing!

Please Note: I'm not a Physical Therapist, nor am I an expert in this area. I only share the strengthening exercises that were given to me by my Physical Therapist and these exercises have helped keep my running on track without any IT Band flareups.

Exercises:
Do each of these exercises 10 times each, then repeat x 3

Squats with our without weights

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Stand with your feet hip/shoulder width apart.  Bend until your knees are at a 90 degree angle. Keep your knees even with your ankles (don't bring your knees in front of your feet) - this should feel like you are about to sit down. Stand back up.

When I first started with squats, I didn't use any weights. As time went on, I was increased from two 5 lb weights to two 10 lb weights.

While at the PT center, I also did squats on the smith machine. Since I don't have access to one at my house, I haven't maintained these in my routine.

Lunges with our without weights

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Step forward with your right foot first, then bend down until your back knee almost touches the floor. Also, make sure your right knee stays at a 90 degree angle over your ankle - don't bend forward, bend down. You can do these forward and backwards - either walking or remaining in place.

This is another exercise I began without weights and added them later.


Lateral Lunges

 

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Standing with your feet together, step out to the side with your right leg. Bend down as if you're going into a squat with your right knee (sitting back) - make sure your knee remains at a 90 degree angle and doesn't bend forward over your ankle. Keep your left leg straight out to the side. Return to standing position, then repeat with the other leg. For me, both legs count as 1 rep.

Strengthening with Resistance Bands

 
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Loop one end on a door knob or object that's low to the ground (I loop mine around a the coffee table leg). Place ankle in opposite loop.  

Also, make sure to exercise both legs.


Sidelying Hip Abduction

 

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Start by lying on one side, keeping your bottom knee bent and straightening the upper leg. Lift the upper leg, keeping it in line with your body while keeping the spine stable (don't lift too high).

Flip to the opposite side and repeat!

Stretches:

Pigeon Pose

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Hold the pose for 30 seconds or so until it gets comfortable. I also liked to bend forward until my elbows touched my knees or the ground on the sides of my knees. Repeat on opposite leg. This is my favorite stretch of them all!

Seated IT Band Stretch

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Cross injured leg over the uninjured side and pull the leg as close to your chest as possible - repeat on opposite leg.

Foam Rolling

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Unfortunately, my foam roller doesn't look as pretty as the one in this video. Foam rolling isn't pleasant, but it's 100% necessary. I've found that the Rumble Roller has been my best bet when it comes to foam rolling!

Now you know my twice weekly routine (and sometimes more if I remember)! I hope this helped some of you who are also struggling with IT Band Syndrome!

What exercises/stretches would you add? (I know I didn't cover them all!)

Saturday Long Run

Ever have one of those days when things just don’t want to come together?

That was Saturday morning for me. For starters, I forgot to charge my Garmin. I also didn’t want to wake up on Saturday morning…the temperatures were ridiculously cold (for us) and I was running alone. You want me to get out of a warm and comfortable bed for what? I don’t think so….

Despite all of those factors, I somehow managed to drag myself up and make it to my running group with a few minutes to spare!

The sun was beginning to rise as I reached the first mile and it was a glorious feeling! Despite the chill in the air, I loved feeling the sun on my face! This was my first “long” run since completing the Princess Half a few weeks ago.

(By the way, I personally consider a “long run” anything that’s six miles or greater.)

I stopped several times on the route to speak with friends and for water along the way and didn’t bother with stopping the timer on my phone. I would much rather have my watch!

My IT Band bothered me towards the end of the run, but that’s because I haven’t taken very good care of it since Princess. Guess I’ll be back at it this week (leg exercises and foam rolling twice a day).

After returning home, from my run I decided to use my new Mickey Mouse waffle iron I received for Christmas!

Isn’t it cute? I loved the way the waffles turned out!

This weekend, I’m running in a 3 mile race as part of a hometown “Triple Crown” series (this weekend’s 3 miler, a 5 miler in May, and the 4th of July 4 miler). All three of these races have been around since before I began my running journey – but this year, if you complete all three races you’ll receive a “triple crown” medal at the end of it all! Medal? Bling? I’m totally in!

How was your weekend? Did you run? Race? I want to hear all about it! :)