I graduated from PT!!!

Today I graduated from Physical Therapy at Athletico. I had been going 2x a week for 4.5 months! During that time I realized many things.

First and foremost: if your hips are weak, (and you're not doing anything to strengthen them) it is only a matter of time before something breaks down- whether it be your ankle, Achilles, or knee. Trust me. You will break down sooner than later.

You will probably not display any hip issues- but you can rest assured your ITB, your calf pain, etx is almost certainly related to your weak hips and core.

If you take time off running, like a significant amount of time, (at least 4 weeks so you can "forget" some of your bad bio mechanics), and during that time- strengthen your core and hips, the next time you run you will feel balanced and powerful with less effort. But remember that it will take a while to unlearn all the bad bio mechanics from decades of use.

The photo above was from when I ran the Knoxville marathon- about a month before my peroneal tendinosis returned. Look how janky my stride is. Look at all that excess movement. Look how my hips are not straight. Look how unbalanced I am. And this was early on in the race before I became truly fatigued.

So when the tendinosis came back a 2nd time I had to make a very important decision. Would I pursue PT to attempt to work out what was causing chronic issues on my right leg, or would I just give up on running?

I like goals and crushing them. But, I hate being injured. I've been stagnant time wise in my last few marathons because I was always starting from scratch after coming off an injury layoff. At what point do I move onto other activities that don't cause me physical harm? Maybe running isn't for me?

I decided for the benefit of my long term health to start going to PT. I know chronic bouts of tendinosis can lead to greater problems down the road including surgery. And that is a road I didn't want to travel down ever.

So as a last ditch effort to save my running hobby and most importantly- for my long term health, I started going to PT. I made it very clear in the beginning I wasn't there for a temporary fix so I could run a marathon in a few months, but instead was there looking for a long term solution to fix the issues that only happen my right side FOR GOOD.

My PT, Kim and I clicked right away. She is clearly knowledgable and also fit my ideals for treatment. No orthotics, no shoe inserts, no changing shoes. I was the one that needed the fixing.

2 months into PT and my form was already improving- IronGirl Triathlon.

I started with very basic, easy exercises which made my hips burn and as the weeks and months progressed, the exercises got tweaked to make them more and more difficult. It is amazing to see the progress I've made. I now have quite the arsenal of hip/core strengthening exercises to do at home. Which I do 4-6 times a week.

Most recently I took 4 weeks off running to give my Cankle a final reset to let it calm the eff down. (We were splitting hairs at this point- I had no pain- only very minor discomfort when I poked at a very specific spot) when I ran for the first time on Sunday, I felt powerful and balanced. I never noticed feeling janky before, but after taking a month off and "forgetting" some of the bad muscle memory, it was like night and day.


From yesterday's run- solid as a freaking rock, hips level, no more (or at least waaaay less) left leg kick out.

I'm excited to gradually build back some mileage. I'm excited that I can start thinking of long term running goals again. But at the same time I have a good balance between life and my running hobby which I won't forget.

Me and my chicken wings hamming it up in the gym.

Seeing the progress I've made with PT also made me start strength training- especially my scrawny little chicken wings. I've been upping the weights over the months and marveling at the progress I've made with strength too.

I saw some tangible results with my PT:

8% increase in ankle movement when winging my foot out.

15% increase in flexed foot movement.

Ridiculous amount of hip strength- where at my first visit, Kim pushed my leg to the table, Monday my leg held firm and did not budge when being pushed towards the table.

I'm encouraged by all of these improvements and will continue to do 30 minutes of these exercises 4-6 times a week so that I do not lose the benefit of all the money and time I put into Physical Therapy and my long term health.

My last day of PT! {sad face}

My current plan is to continue walk/running for the next 2 weeks- taking at a minimum 2 days off between runs and then gradually getting to short runs. I'll also continue cycling and using the elliptical. I'm in no rush to run fast or far again. My only goal is to remain healthy.


I am confident I made the right decision to go to physical therapy for my right leg issues.

Yay, physical therapy. Yay.

Yay helicopter, yay running, yay beer, no more running. Womp.

Last week I went to the airport to finish up my application for GE. That means no more standing in the slow moving security line with the rest of the clueless herd. *And will make my return from international trips much easier too! 

We went to the "Dread Zeppelin" concert last Friday. It's a group that sings Led Zeppelin songs in a reggae style. The lead singer is a "300lb Elvis impersonator" who sings like Elvis. It was fun.


L and I went for several runs during last week. The weather was gorgeous and I was so happy to run outside....


At 8am I woke up to a loud helicopter close to my apt, when I saw the shadow of it through my blinds I jumped out of bed and exclaimed "Holy shit it's right outside our window!"


I was super amused watching it drop off AC units on the building across from us.

Video of the helicopter

We ran again and saw that the Chicago marathon banners were up in grant park. I'm really happy to not be running it this year.  {injury aside}3 years in a row was enough.


We went to Kaiser Tiger again. We love this place. Great beer selection and the food is delicious too.


Post Kaiser tiger, we went to Au Cheval for mixed drinks as a "dessert." Yum.


We also went to check out Vice District Brewing which just opened in the south loop. It's a nice taproom with 5 of their beers on draft (eventually will be 14!) and you can BYOF (bring your own food)


Later on Sunday I found the video of the NBC nightly news with Lester Holt which profiled some dog treat trucks around the country including our very own Fido to Go! I was excited to see if CB and I made the cut, which we did multiple times! CB loves his Fido treats and we were happy to see them get national exposure.

*My Daad insisted I add this screenshot of CB... 

Here is the link to the video segment on Fido.

Poor Quality screenshot from the NBC segment. Im in the ratty green Toms with CB!

Monday was pure shit.

At PT it was mutually decided that I should take 4 weeks completely off running. There's still a lingering spot of minor discomfort on my Cankle that needs to cool down. I was happy to get in 19 miles of running in gorgeous weather last week before this decision was made....

I'm mainly concerned about long term success of getting rid of this chronic peroneal tendon issue. I want to avoid surgery in the future... and running through this extremely mild discomfort is just not worth it to me.


I came home Monday to see the laundry pods had jumped off the dryer after I went to work. The main question was "OH MY GOD DID CB EAT ANY!?!" After analyzing his behavior, looking around the house for throw up, and even offering him a laundry pod to eat (he refused) I concluded he was a GOOD BOY and didn't eat any. That was confirmed Tuesday when he didn't poop orange/blue or bubbles.


Monday night we saw the "super moon."

Tuesday we went to see Fido to go and CB was very happy.


Tuesday I also cooked quiches for the first time. Apple wood smoked gruyere cheese, spinach, onion, and red pepper quiches. So freaking delicious.


They came out amazing! And now I have a bunch. :) I cant wait to make more quiches with all different flavors...


Wednesday and Day 3 of 28 of no running I went to PT again and bought a resistance band because the ones I have at home are waaay too weak for my super duper strong hips. I'm able to do 96% of my PT exercises at home and wanted to add side steps and "monsters" to the routine. Yay PT, yay.

And now for the rest of the week I'll cycle a bunch, lift weights, learn Portuguese, cook tasty things, and enjoy life like always. And hopefully work will be less busy.. But thats the life of an accountant... yay close yay.


--Xa'ar

When the Cankle Howled

I feel like American "culture" is lacking in many ways. One of the things that rubs me the wrong way is our "fast food culture" of thought. It permeates nearly every aspect of our lives- we can get meals fast (duh), there are gizmos to help us do X faster, and pills & "miracles" to lose weight fast among 1000's of other "do this quicker" schemes. We are always looking for the quick (lazy half-assed) way because that's what is being shoved down our throats every place we turn.

CB doesn't want to hear me talk about this anymore.

This week post Monday's PT session- and once my ankle cooled down from the Graston, I was feeling good. For the first time in 6 weeks, my Cankle wasn't full of hate in the morning.

I was looking forward to my 3rd PT session Friday afternoon. I was prepared to ask the PT if I could start running again. I was dreaming about participating in some of my favorite fall races. After some "side steps" and "monsters" I climbed up onto the table. 10 seconds into the Graston, I winced in pain as the tool touched something very tender on my Cankle. And that was the end of Graston for the day. The PT massaged my Cankle and I finished the rest of my exercises.

My face when the cankle howled.

I did end up getting the "return to running" program from the PT but am hesitant to even start that. I want to do the right thing with my ankle which involves letting it heal, and doing all my PT prescribed exercises religiously at home. Talking about long term here.

I was so bummed sitting on the table after the graston incident. I went from incredibly encouraged that this Cankle shit was almost behind me to stewing in anger that I had to reconsider everything and abandon the pipe dreams I had created again. I knew this process would take a while- last time I got the tendonitis it took 6+ months for me not to feel it anymore. I didn't seek treatment for it back then. But this time I got sucked into the "fast food culture" that after 3 PT sessions, my Cankle was nearly healed and I could start easing back into my pre Cankle activities because it was feeling happy again.

My takeaway from this Friday's meltdown is that I need to be patient and not rush this and not get sucked into our lazy ass American mentality of "we can totes rush this process MOAR SHORTCUT FASTER QUICK."


-Xaar

Having loads of fun, no running involved.

Graston + PT + Hips

2 PT sessions in, I'm feeling super encouraged that I've made a good decision to commit to 2 sessions a week.

The discomfort in my ankle is nearly gone, but no surprise there since I refuse to run on it until it's better and until I have some solid time behind me with PT. Because if I were to just run on it now, it would likely come back because the main issue hasn't been fixed yet. And that would just be f&cking dumb.

not running = walks with the pup & imitating sculptures

My outer hips are pretty weak which are likely contributing (along with janky biomechanics) my knees to turn in excessively while running, causing extra stress on my ankle. My PT said not to run for another week, so maybe this weekend I'll be able to test out a few easy miles, but I'm ok waiting more to ensure I put myself in the best position for recovery.
I had graston done for the first time yesterday. At first I was intimidated by a large heavy metal instrument being rubbed on my tender ankle, but the actual movements didn't hurt at all. After 10 minutes there was a noticeable red patch on one small segment of my ankle- which the PT said was the inflamed area. Ever since, it's been a little cranky which was to be expected.
Swimming:

I started swimming on Saturday. I managed 900 yards with breaks between every 50 yard lap. I can't freaking breathe. Sunday's 1000 yards went slightly better but I need to learn how to breathe. I had wanted to do a triathlon later this summer, but am now entirely convinced an open water swim could possibly kill me. I'm currently looking into swim lessons.

Running thoughts:

I've been struggling with pulling back from running and running goals. I love running more than cycling and swimming but my long term health is more important than any PR or BQ. I was still thinking (delusional) I had enough time to train and squeak out a BQ in September, but the rational side of me says STOP. And I am. And it's difficult. And I know I'll be putting myself in the best possible position for success whenever that happens in the future.

I don't understand why he is cheering for the Netherlands...

World Cup!

I've been enjoying watching many of the games and seeing some major upsets which will enable Brasil or the USA to go far and *hopefully* win the cup.

VAI BRASIL!

L and I went out to Grant park last night for the first of 3 viewing parties US soccer is sponsoring. We got there literally 3 minutes before the game started and were in the middle of the crowd when Dempsey scored the first goal 32 seconds in.

It was amazing watching the crowd erupt into celebration!

GOOOOOOOOOOOOL!

We left after the first half to check out a new bar that opened near us but ended up at another place for dinner and to watch the rest of the game due to the crowds.

I might return to grant park Sunday to watch USA v Portugal with some friends because even though it was hot, it was ridiculously fun.
Im seriously bummed I can't watch the Brasil v Mexico game at 2pm today. Maybe I'll get "sick" today at 1pm??? Hehe

I have to say not having a training plan looming over my head like a big dark cloud is so incredibly wonderful because I can go enjoy activities without feeling "guilty" for bailing on a run or workout. I'm almost spending more time working out now than before and enjoying life a hell of a lot more.

Vai Brasil!

-Xaar

A step in the right direction

I've been so frustrated with this cankle issue. 5 weeks ago it came out of nowhere just like it did 2 weeks before the 2012 Fox Valley Marathon. The main difference between this time and last time is i've pretty much stopped running since it happened, save for the first week when I was in NYC and HAD to run in Central Park. The result (not surprising): It has significantly improved and I feel very little discomfort in my cankle.

But it's still present.

I'm giving it all the TLC I possibly can to ensure it goes away fast. It is killing me that I cannot go run right now- specially with the great weather we've been having. I'm so bummed about this cankle thing. Some days I feel the way CB looks below- and I'm all "I MIGHT BE ABLE TO START RUNNING AGAIN" and then the next day the cankle is cranky and then I feel so bummed about the situation because it has been 5 weeks and while it's better, I don't feel comfortable running on it again. I'd hate to aggravate it more and set myself back.
I went to Athletico for an injury screening about my cankle. I hit some sort of breaking point this week and made the appointment not because of the cankle, but because i'm sick of this continual cycle of injuries i'm in. I love running, I love getting faster and improving and I feel like each time I take 2 steps forward, I end up taking 1.85 steps back.

My legs were poked, twisted, and tested for strength and movement. Surprisingly, my hips are strong, have little to no imbalance issues on my legs, and have good range of motion- although the right (problem child) leg has a little less range of movement than the left probably due to the tendon issue.

The likely diagnosis was tendinitis of the peroneal tendons. I was told they seem tight, although I still have decent range of motion. My right hip is also more forward than my left I've got some exercises to do to help fix the hip issue. The calf also could be the root of my issues. But it's so difficult to know for sure.

I never considered PT or ART before, but lately i've been thinking how what I have done in the past (nothing) hasn't changed the fact my right lower leg consistently has issues. This past week I was debating whether or not I would give up going after any serious running goals so I could (eventually) continue to just run and simply enjoy it. Consistency over time is the only real way to have big gains- being injured just doesn't fit into the improve at running equation. I came to the conclusion that doing something should yield better results than my usual "do nothing" and I need to give that "something" a try.
My next steps are to get a referral from my doctor, get a gait analysis and start some PT on whatever is wonky. In the meantime, I'm going to continue cycling and start swimming laps in the very near future.

I'm excited to set this all in motion and hopefully fix my janky right leg.

I hope this will be a step in the right direction.



-Xaar