Physcial Therapy Update Part 2

Since my last Physical Therapy update, things with my hamstring have slowly continued to improve. Although the pain is not as high as it was just a few months ago, it's still slightly there and I'm still having difficulty running outside on hard ground.

However, I have hope!

My two month "medical" break from Orangetheory finished up this month and since I couldn't put it on break for another month, I have returned! Leading up to this return, (and with the help of my physical therapist), we discovered that although I couldn't run outside on hard ground, I COULD run on the treadmill without any additional pain!

So, I've been back to two classes and although they went ok, they were majorly modified to fit my body's capabilities. For example, I got the dates mixed up and assumed that Orange Everest (where you get the treadmill up to an incline of 15) was on Saturday instead of Friday. I ended up at Friday's class and while everyone else was pushing their inclines up to kingdom come, I was in my own little world on a 0.5% incline, just jogging away. I'm working up to a 1% incline, but for now a 0.5% incline is all the hamstring can handle.

On Monday's class, I didn't check the schedule ahead of time and somehow ended up in a class that included 23 minutes of rowing. I can't win for losing! Lots of rowing + hamstring = no go.

Thankfully my coach was super understanding and helped me to modify anything I couldn't do. So, after rowing about 2800 meters, my hamstring was starting to let me know it was bothered by all the rowing. Instead, I jumped on the treadmill to run for the remainder of class and ran an extra mile.

Although I left the class feeling great, my back seriously gave out on me that night (first time that's EVER happened) and it brought me to my knees with pain. I was able to limp through the night with it and sent out an SOS to my physical therapist when I got to work on Tuesday morning. She worked it out and thankfully all was well after that! I seriously feel for people who endure back pain all of the time! That was some of the worst!

Now, I've come down with some kind of cold or sickness and although I've tried to do everything in my power to baby it, I think it's starting to settle into my lungs. This is seriously bringing horrible flashbacks to the lung thing I contracted last year. My work boss so lovingly described it as "the great lung plague". Thanks, bud. I'm thinking an Urgent Care visit might be in order sometime today. *face palm

Anyway, I said all of that to say - my hamstring is on the mend. It's not there yet and I still have a good road of physical therapy ahead of me, but at least it's getting there. Now I just need to get over this sick hump and I think I'll be doing pretty darn good!

If you've followed along on my journey this long, thank you! I'm still planning on running the Two Course Challenge at Disney! Definitely crossing my fingers and hoping to come out on the other side, still standing!

Have a fabulous weekend!

Friday Life Update

Well, it's been a little while and it's mainly because my computer has been down for the count. We aren't sure what happened to it, but it had to be wiped and re-booted from scratch and I still don't quite have all of my programs up and running again. It will be soon, though!

Since we haven't "spoken" in a while, I thought I'd give a little update on how life is going in these parts here lately!

-It's STILL hot. Although the early mornings and late evenings are starting to slowly cool down, it's still oh so hot outside during the day. Hopefully we will have a true fall day here soon. Scratch that - I just heard our meteorologist say that although the first day of fall begins on Monday, it won't feel like it all week. Ah well, one can dream, right?

-My. Child. Is. Growing. Like. A. Weed. He officially turns three and a half next month and it's amazing to watch him grow. His brain seriously soaks up information like a sponge and I'm just amazed at all he's learned (and remembers). Seriously, if you ask him our room number from our June Alaska cruise, he remembers it! His speech has significantly improved since last fall, too. Watching videos from last year at this time makes me scratch my head over the improvement. Every day, we are so thankful for our rowdy, sweet, sensitive, mickey mouse and water puddle loving little boy!

-Physical Therapy. It's still going. Hamstrings are just so slow to heal and although I'm getting there, progress seems so slow sometimes. In the past 12 weeks, I've run one-1 mile run and three-2 mile runs. That's it. For someone who has spent the past 11 years as a runner, this is tough. I know it's necessary, but it's tough. After a little discussion with my PT, it was suggested that I try a treadmill run instead of an outside run, so I did. Thinking about the mechanics of the treadmill vs the ground makes sense and it worked - I didn't have any residual stiffness the following day and I didn't feel as if it set me back. So, I'm going to attempt another 2 mile treadmill run this Saturday to see where I'm at. For the record, I'm not going fast or hard with this and I'm listening to my body the entire way. If I feel anything at all, I stop. The road to recovery is a strange one to say the least and all of my "running" has been physical therapist directed. Hopefully I'll be up and "running" for real, soon.

-Since y'all know I can't sit still - with three months of not running, do you think I've been sitting on the couch watching TV all day? No. Apart from working and spending time with my family, I've cleaned out my entire house from top to bottom. The entire attic (minus Christmas boxes) was sorted through and items were donated or thrown away. Then, my entire house-room by room-drawer by  shelf and container was gone through and cleaned. Items were also either donated or thrown away. Every room also received a thorough clean (including under the beds). I'm sure y'all feel me when I say a good purge feels amazing!

I hope life has been treating all of you just fine! A great way to keep up with our life on a more consistent basis (if you're interested in keeping up with us) is over on instagram. I've also recently published several videos from our August Disney World trip over on YouTube. I hope you all have a fabulous weekend!! Stay kind, friends!

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!  

Mid-Year Review 2019

Happy July! I seriously can't believe it's already July. I say this every year, but where has the time gone? Before we know it, Christmas will be here!

So, how has the first half of this year gone in my little corner of the world? Well, let's take a look!

Running/Fitness

From a running standpoint, it's been great. This past spring, I managed to PR in the 5K and 10K distances and felt strong with both races. Orangetheory attendance has been a twice weekly occurrence over here and I love it! I also somehow managed to place first in my AG division for the April Half Marathon challenge at Orangetheory. Mayhem was another challenge I completed during the month of May which was so much fun.

Since May, I somehow did something crazy to my hamstring/ligament/bursa of my right leg. I took two weeks off from working out and running after Mayhem was over (except one 2 miler in Alaska on national running day), hoping that would help and it did not. After seeing an orthopedic doc last week, he decided it would be best if I began with physical therapy and go from there. My first evaluation is today and I'm really looking forward to getting some answers and hopefully some help! If you saw my instagram story, you heard me say that he also ordered dry needling (which I'm so freaked out about) and I appreciate everyone's kind words and expertise/advice. As a nurse, I'll poke you all day long, but I do not like needles pointing my way! 

Weight Loss

I'm still mostly following the Faster Way lifestyle and feeling great. I did totally bomb it while we were on vacation but it was fairly easy jumping back into it once we returned home. I've lost the extra weight put on during the cruise but haven't lost any additional weight, which I'm working on now. 

Family Time

We spent 10 days in Canada/Alaska at the end of May/beginning of June with Jason's family and had a BLAST! I've been posting a few recaps here and there with more to come. Returning home and reliving the trip through photos and videos is so much fun and I love sharing it with you guys!

Brayden is also GROWING so fast. He literally grew 1/2 inch between May and June! He's in the 95th percentile for height and grew 5 inches total since his 2 year old checkup. Crazy, I tell ya!

That's about all I can think of that was exciting or stood out as noteworthy this year! Tell me something exciting that's happened in your life in 2019!

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

Journey To (2) PRs

The weekend before Easter was a signifiant one in my life. No, I didn't accomplish anything great in terms of the world's standards (like finding a cure for cancer or winning a Nobel Peace Prize), but something seemingly small to others yet incredibly significant to me took place. Somehow, someway, I managed to PR in both the 5K and 10K distance in the same weekend.

Why is this so significant, you might be asking? It is just a couple of PR's after all...

Well, it's significant to me for several reasons (hear me out here).

For starters, these PR's were both at least 4 to 5 years old. Those original PR's were obtained back in 2014 and 2015 when I was at the height of my personal running "career". I'd also managed to break 2 hours in the half marathon during that time frame. 

Then, time simply.....happened. I slacked off from running as much. I got pregnant and had a forced break from running. I had a baby. Childbirth took its toll on my body. I had a newborn. I had post-baby weight. You get the picture.

Something I've never shared here are the struggles I faced post-childbirth. I haven't opened up about  them because I was waiting on the right time to do so and I honestly didn't know how to talk about it. Having these recent PR's is a huge part of the "whole" picture and since this blog is a story of the every day struggles and victories in life, I am sharing it with you today. 

Without going into significant detail (as I'm sure you can put the picture together), things didn't just....well, go back into place like they should have after delivering Brayden. He was born in April of 2016.  By fall of 2016, I knew something wasn't right. I spoke with my OB who confirmed that something was indeed wrong but she reassured me that a LOT of women experience the same issues after childbirth. My problem revolved around the fact that my child was born posterior instead of anterior (meaning he was face up instead of face down). Thanks, son. Little known fact - only 4-10% of babies born vaginally are born posterior! Interesting!

Was there much I could do? Well, yes and no. My options to "help" things along (notice I didn't say "fix") were surgery (no thank you) or physical therapy by a specialist trained in pelvic floor issues. 

Also to complicate things is the fact that I'm a runner. Running puts pressure on the pelvic floor and can worsen the issues I was having if not properly treated. I was instructed specifically to not (ever) lift more than 50 pounds at a time or do crossfit. Period. 

Although the options to help these issues along are there, they are not a permanent fix and this is something I will deal with for the rest of my life. I'm also incredibly thankful that mine is not on the severe end of things!

So, in the spring of 2018, off I went to my second bout of physical therapy (the first being for IT Band issues way back in the day). Why did I wait so long? Honestly, I was scared. What did pelvic floor physical therapy entail? I had no clue and was beyond scared to find out. 

Much to my surprise, I had nothing to be scared of. My physical therapist was incredible, y'all. She seriously made me feel SO comfortable and helped correct the "whole" person, not just my one main issue. She taught me so much about proper form, alignment, breathing techniques, and stretching, all while treating my pelvic floor issues. In total, I spent two and a half months with my physical therapist and I know I made a life long friend because of it! 

Side note: If you ever have to go through pelvic floor physical therapy I'm here to tell you there's nothing to be scared of. After attempting to research online (without any luck because there's VERY little out there) and speaking with several PT friends, I was amazed at how easy it all was. Seriously. 

Around this time, our Orangetheory was about to open and I was super scared for that as well. Should I try it? How about the weight floor and lifting? Would I even be able to do it? Prior to joining, I spoke with several OTF friends who encouraged me to try it out and I'm so glad I did! One of the best parts about Orangetheory is the ability to work at your own pace and use weights to your own specifications aka - I can lift as much or as little as I need! 

Over time, I can tell that my post-childbirth issues have gotten better thanks to the information I learned from PT. This past fall, I saw my OB for my annual checkup and she again confirmed the way I was feeling - things had improved significantly. Her words were had she not known of my "issue" before, she wouldn't have even been able to tell that there was a problem at all!

I definitely call that a win-win for sure! 

Since that appointment, I've been able to dial the intensity up a bit in both running and Orangetheory while still being careful to not overdo it. I've noticed that my speed has also increased with better weight training at Orangetheory and weight loss thanks to the FASTer Way (more on that in another post). 

Prior to running the 5K two weekends ago, I didn't even check my previous PR. I just knew it wasn't a goal I could ever obtain again and honestly, I didn't even realize I achieved a PR until after we were leaving the race venue!

On the morning of the 10K, I did check my previous 10K PR and told Jason in the car that there was no way I could accomplish that one again. 

Imagine my complete and utter surprise that both PR's were obtained in one weekend, the 5K PR by 14 seconds and the 10K PR by 1 minute and 16 seconds! 

It's been a long and tough road getting back to this place again. Was it worth it? Absolutely. Our lives would not be what they are without the peaks and the valleys. Those tough patches we face are what make us stronger and those peaks all the more sweet!

If you've made it all the way through this, thank you for sticking with me. I love the running community and sharing in the struggles and accomplishments this journey can bring!

What's been the biggest struggle you've had to overcome as a runner?

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

Really Big & Slightly Scary Running Goals

Another whirlwind of a weekend has come and gone and this one was spent in New Braunfels, visiting my brother and sister-in-law! We had a BLAST and loved our time there. I even took an extra day off of work (yesterday) so we could leisurely return home, which was definitely the right call.

With another Tuesday upon us comes another Tuesdays on the Run and this one is all about race goals - big, scary, hairy race goals.

To be honest, I hadn't given much thought to race goals prior to this summer. Earlier in the year, I began to experience something that concerned me and after speaking with my physician, it was determined that I have a complication that arose during childbirth. I haven't shared about this here because I haven't been quite sure how to go about doing so and let's just say that what I've experienced has left me with a heart full of gratitude that I can even run at all. My running goal prior to this summer? Just. Keep. Running.

Throughout this "journey", so to speak, I met an amazing physical therapist who taught me a wealth of knowledge and gave me hope when I needed it the most. Maybe...just maybe I wasn't completely done in for just yet!

With the conclusion of physical therapy came the eye opening wonders of Orangetheory. I love this form of cross training because it's doable for me, even with a weight restriction. I can work on strength as well as cardio at the same time which is perfect for me! I can also see and feel the benefits of Orangetheory and now I'm totally 100% hooked.

Now, my goal of "just keep running" has turned into "maybe I can run a little faster"..."or farther"...?

So, where do I go from here? Well, I thought I'd never be at a place where I'd be able to reach or beat my current half marathon PR from 2015. My goal that year was to break 2 hours in the half and with the help of a pacer, I did just that.

Is a sub-2 hour half marathon doable for me again? I can't say exactly, but I'm starting to feel strong and more powerful, just like I did back in 2015. Breaking my half marathon PR IS a huge and scary goal for me, so we shall see what the future has to hold.

Another HUGE lofty goal for me is to hit a 4:30 full marathon time. My current PR is 4:44, but my knee can say otherwise at times, so I'm not sure how many more full marathons I have in me. Again, we will see what the future has to hold here!

Is "just keep running" a big, lofty, scary goal? Sure it is. Each of us are fighting our own battles, and if putting one foot in front of the other is the biggest goal that can be set right now, then I'm all about that. I might never reach a PR status again, but if running is something I can continue to do for years to come, I'll be happy enough with that!

Do you have a running goal that scares or intimidates you?

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

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

Source

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

 Source

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!)