Browsing articles tagged with " Rehab"
Jun 8

Booyah! I just finished up the rewatching of Suits. All set for Season 2 out on June 14th (puuuumped!). Too bad I’m freakin FLYING that day… I suck at this whole scheduling thing. I need a Donna…

I did manage to schedule my first physical therapy session out here in Cali, and glad I did. For a while I had been debating about the value of going to see one, despite the fact that things seem to be going fairly well. Is it really worth ~$100 when I’m feeling good? I ran the idea by Jon G and he came back with a 5 star recommendation for Jeff Moreno. I got in touch and he immediately offered to look at me pro bono (A huge thank you for that!). We set up a session Wednesday evening.

Since starting up again, I’ve been running as naturally as possible. Bad idea. It turns out despite all the PT I did last fall/winter, my dominant muscles won out in the end and pulled me back into bad habits. And truth of the matter was, I had forgotten how to run to some extent. Forgotten what it felt like. (Nope, not talking from an emotional point of view. I’m talking neuro-muscular.) All I knew was that, thus far, I had been able to run about 50min without pain. But had I not gone to see Jeff, I think I would have been in trouble once I started hitting higher mileage and faster paces (where more force + poor form = crushed dreams).

Continue reading »

May 27

Long Awaited Rehab Update

Rehab · Comments Off on Long Awaited Rehab Update

7 days ago I returned from an old fashion adventure rafting through Cataract Canyon in southern Utah. The trip was awesome and also the last hurrah of my rehab distraction phase.  So far my bones have been good to me but I also haven’t demanded much. I’m at about the same point I was in January minus the strides and speed work. And I’m going to take my sweet time adding them back in too. But this past week has been a fantastic boost of confidence.

Early in the week I had my longest athletic effort to date. It involved first an aggressive 7mile bike to AHS. Aggressive because I got all competitive and gunned down a pack of decked out cyclists, after which I was unfortunately locked into maintaining my torrid pace lest I let on that I was out of my element. Needless to say I was pretty gassed by the time I got to the track. Once on the track I hopped in and out of several different workouts, starting with Jon’s, moving to Nikkis, and ending with my own once I lost my breath. Then I finished with some stretching, core, and finally a slow bike home. Continue reading »

Jan 25

Back Into The Mist

Rehab + Setback · No Comments

So the MRI I paid for last week showed some adema (bone swelling) still on my pubic bone. Every thing else is healed. This just hasn’t quite resolved. The solution from Dr Wilder is to go to crutches for 2 weeks and then slowly restart the progression. He assures me it WILL heal given time.

I experimented a little bit because I really don’t feel any pain, just a faint ache hours after a run. Knowing what I know now, that faint ache seems a lot more sinister than it did before the MRI. I’m putting my head down again. See you all in a month.


Jan 11

All Good News

40 mile week + Rehab · No Comments

Wow. 12 days since my last post. Clearly my new year’s resolution wasn’t to type more.

It was actually to type faster. Currently I’m sitting around 70 words per minute while I just learned my housemate, Sallie, can blast out 115wpm… Damn it. (Give it a shot. Report back.)

Alright, so here’s the quick and dirty of how the rehab’s going:

  • Last week — 41 mile week! Felt great.
  • Sunday — 9.5 miles. Progression run out at Louisa. 32:00 out, 27:30 back. Finished the last 2 miles at 5:35 pace. Felt great.
  • Monday — Core class. 50minute run with 8xstride. Calves were sore and things were a bit tight so I didn’t feel very poppy at all. But not bad in the pelvis. Felt OK.

Continue reading »

Dec 11

Final Checkup

Osteitis Pubis + Pelvic Stressies + Rehab · 2 Comments

Had my cumulative appointment with Dr Wilder Friday. We talked a bit about where I was feeling tender and tested my range of motion, discomfort level with different drills, and which stretches had me feeling vulnerable. I had the best possible feedback for him while he was doing this. Nothing irritated me at all and I showed I had good strength in all areas of my pelvis. Unfortunately, none of this changed anything about the progression I am to follow. I’m a little disappointed by that result but it wasn’t unexpected. I’d be perfectly willing to sacrifice a few more weeks just to make sure I don’t regress. So annoying though to look at how long it will be before I can run 70 miles in a week. Still got lots of pool time ahead of me…

More importantly though, we did hash out exactly when I will be able to start incorporating different training components. Continue reading »

Dec 4

It’s Good to be Back

Osteitis Pubis + Pelvic Stressies + Rehab · 2 Comments

These past 3 weeks I’ve followed Doc’s orders pretty religiously and I think it’s proven to be the difference. Several times I questioned the comeback after a particularly busy day, but each morning I wake up stiff but painfree. Even better, I’ve never felt any pain on a run. The only pain I feel comes a little afterward, once I settle and relax my core muscles a bit. I think that’s natural growing pain though. Actually, to begin with I wasn’t so sure, and that definitely helped me stay conservative.

Today I glided through my first 4+ miler, and to my jubilation, my calves were actually the achiest part of my body! When I made the realization that I was mentally focusing on how my calves felt and not my pelvis, I literally smiled mid-stride. Didn’t stop me from whining about them to everyone I know though. Some things never change… Actually, I got some experiential advice that it could be low magnesium levels. I haven’t been diligent recently about multivitamins… Might be a side affect of that, or just natural atrophy from months off land-based training. Continue reading »

Nov 20

Week 1 in the Books

Osteitis Pubis + Pelvic Stressies + Rehab · No Comments

I ran 4 times this week (5 miles). The progression has looked like this:

1 mile run (super excited)
Off (cold/rainy)
Off (cold/rainy)
Off (very cold)
1 mile true walk/jog
1.5 miles true walk/jog
1.5 miles true walk/jog

Not too bad. The past two days the runs have been broken up. 3/4 mile to the gym. lift/swim/stretch. 3/4 mile back. I’ve kept up with normal levels of aquajogging/lifting and added in hurdle drills for the first time in a while.

As I sit here right now, my bones are doing alright. They still aren’t any worse for wear. The awkwardness and stiffness and general weakness is still there but they are not painful, which I am taking to be an amazing sign.

My quads, however, are on fire!… What the heck? It always amazes me how quickly my body adapts to different exercises (aquajogging) but also how quickly it adapts AWAY (running). I feel like i just ran down Mt Greylock at full speed. Sheesh.

One last side note: today was an amazing 68 degrees. Love it!

Nov 14

Running: Day One

Osteitis Pubis + Pelvic Stressies + Rehab · 3 Comments

It has been 7 weeks since my MRI and the stress fractures were diagnosed. And TODAY I got to walk/jog one mile. And there was much rejoicing. The chosen route was the path from my house to the gym. One that I’ve driven at least once a day for the past 7 weeks. Miserable. But TODAY I saw it from a new angle. With the sun was out, the thermometer was poking above 70 degrees and the next two days are forcasting warm rain, I had every right to take off my shirt and take in some sun!

The run felt almost as good as feeling sun on my skin. For far too long I’ve been splashing in the pool looking up at blue sky through the AFC facility windows.

Getting down to business though, my stride felt great. I’ve done a really good job of doing balancing drills and getting in a lot of lower body/leg lifts. I can deep squat about twice as much as when I started (but still less than my body weight…) and I’ve done a lot to improve my lower back strength as well (these two areas have been embarrassingly weak in the past). Everything muscularly felt great, and I had the urge to sprint when I got to the little hill. Continue reading »

Nov 3

Stressie Update

Osteitis Pubis + Pelvic Stressies + Rehab · No Comments

Howdy, I had an XRay on Tuesday and I told a lot of folks that I’d hear back and post an update last night.

And the results are in. The Osteitis Pubis is still hanging around but the stress fracture certainly isn’t showing up. I’ll have more instructions as to what to do about that (if anything) soon. However, I’m moving forward with the rehab plan outlined by Dr Wilder. It follows:

Week 1: Stay in the pool. This is the 6th week anyways of the original 6-8.
Week 2: Stay in the pool. This we’re calling a buffer week.
Week 3: 5/7 days: walk/jog 1 mile. Wooo!
Week 4: 6/7 days: walk/jog 2 miles.
Week 5: 6/7 days: run 3 miles. Reassess from there.

This puts me at about christmas break. So if all goes well I should be running like a 40 mile week come january. Building to 70 by Feb. The important thing is that I keep up the pool intensity until I’m running at least 4 miles at a time. I don’t feel like I get any real benefit from anything shorter than that other than just redjusting to land based training.

Projected date of complete recovery: Valentines day, 2012.

Sep 20

Enter Pool Work

Aqua jogging + Osteitis Pubis + Rehab · Comments Off on Enter Pool Work

This past weekend I traveled a lot. C’ville -> DC -> Boston -> Providence -> DC -> C’ville. I made the most of the weekend, seeing a ton of different friends and family in one trip. The downside was I didn’t have a hottub or icebath to regulate my muscle flexibility and I wasn’t getting much sleep. The end result is a bit of a setback in my groin, though much of it was worked out yesterday by Eric.

I decided this past weekend that it was time to start focusing on getting my aerobic endurance back. My legs really aren’t able to handle much more than 4 miles right now so I’m looking to the pool to get my hour-plus-high-heart-rate fix.

MRI to come on Friday. Next big update shortly thereafter. But for now… Enter the POOL WORK

Sep 13

Consecutive Days Running

Osteitis Pubis + Rehab · Comments Off on Consecutive Days Running

I’ve had some serious ups and downs in the rehab progression this past weekend. Fortunately, it’s all lead to me feeling pretty good as I sit here and type this.

When I had a meeting on Thursday with Dr Wilder, I was on quite a low. I was feeling incredibly tight even just moving around. He patiently listened to my concerns and shared that, for him, PT did work on his sports hernia but it took 4.5 months. He also mentioned that focusing on contracting his pelvic floor was the key to his recovery. The medical result of that meeting was that did end up scheduling an MRI for Sept 23rd to get a better picture of what’s going on.

Since that meeting I’ve run every day at least 2 miles and been very diligent about my drills, icing, massage and stretching. The pain each morning has been no worse and now on day 4, I gotta see that as a good sign. I ALSO played a bunch of paintball this past weekend which had me doing a lot of squatting and shuffling (can’t quite call it running as I forced myself to wear moccasins as a running deterrent).

I saw Eric again on Monday and his massage was once again helpful. He agreed it was a really good sign that I could run and not be any worse the following day.

Then, finally, today, I’m pretty sure the pain was less! I took an ice bath yesterday and did hurdle drills for the first time. I think both of those helped maybe? But either way, I’m now riding a bit of a high. That said, I chose to follow Eric’s advice and take a bit of a down day, only running 1 mile to the gym, doing upper body work, and 1 mile home. Tomorrow, I’m going to try another 4 miler. Maybe 5.

But I’d say rehab is on the right track and hopefully it continues that way.

Sep 8

Fo Flat Miles

Osteitis Pubis + Rehab · Comments Off on Fo Flat Miles

Atrain and I went out around the Park for 7 laps. I think its about 900m so we’ll call it 4 miles. His achilles was feeling good and my abs weren’t screaming at me so we’ll call it a successful rehab run. At this point I’m just going to try and start coming back slowly, increasing my mileage by the following schedule:

… or something like that. So far so good. Nothing’s getting worse as I expected would happen. I’ll just keep plugging along, stretching, massaging, drills in the morning and run in the PM. We’ll  see where this takes me but it was nice to break a solid sweat! I swear that was the first good sweat in 9 weeks..

Sep 6

3 Miles – Hurt vs. Harm

Osteitis Pubis + Rehab · No Comments

Today I saw my physical therapist, Eric, for the 3rd time. I went into the meeting still not feeling that great. Everything I did I wanted to favor that adductor. It went against my instincts to perform any violent motion. Backflip off a dock would be one; jumping lunges would be another. Ever since I stopped taking anti-inflams I’ve felt less than 100% and I’ve shied away from using it out of fear of negating all the work I’ve done (and that’s actually a LOT of work). We’re talking like 2 hours of drills per day.

So this time I describe my experience and outlined my thoughts for Eric. We went back and forth about the biology of the pelvic area, trying to draw conclusions about whether this pain was just “hurt” (a weak muscle working its way back to strength, like a sprained ankle/stress fracture) or a pain that indicated the muscle was being “harmed” . The end diagnosis was that we need to explicitly challenge the muscle in order to elicit a more exaggerated response.

Long story short, I got approval to go run 3 miles. Continue reading »

Sep 2

Let’s Try a Medless Mile

Osteitis Pubis + Rehab · No Comments

48 hours have gone by now and not too worse for wear. The tenderness hasn’t gone away during any of that time. By tenderness I mean that I just want to protect that area, despite the fact that it doesn’t cause much pain to use it. The key at this point is it’s been 40 hours since i had an antiinflammatory in my system.

Time for another mile! I figured this time I’d switch up the loop a little, keep it interesting. I picked a loop with some up and down in it and headed out.

I’m glad I went for the up and down run because I discovered that my ache was significantly worse going downhill compared to up. So it definitely has something to do with me leaning back.

Still not too painful before, during or after the run, but the ache was consistent with what I was experiencing months ago on a heightened level. I did get the impression that without ibuprofen it doesn’t seem like the muscle would be able to take a longish run. Running downhill at least is still harmful…

So I’m thinking I really need to do a 3 mile run to validate my suspicions. 1 mile just isn’t enough to really know if I can run or not. It is a bit tender afterward but I can’t be sure if this is to be expected and indicative of improvement or if its just the result of only running a mile (I had never run just a mile on it before so tough to compare the level of discomfort). I think I’m just going to continue to do my drills diligently. If Sunday I feel alright I’ll try 3 (with ibuprofen). Otherwise I’ll wait to see Eric and Dr Wilder on Tuesday.


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