Friday, June 27, 2014

Road to Recovery: Week’s 2-4 Report

Road to Recovery: Week 1 Report

I have been in physical therapy for my ITBS for about 3.5 weeks now (8 sessions total) and while I have learned a lot, and have certainly made progress, it seems as though it isn’t going nearly as fast as I would have hoped. At my session yesterday my physical therapist mentioned that my IT band still feels tight, though not as tight as it was when I first started. On Tuesday I went in for a check-up with my knee doctor and he mentioned that it felt better, but still had some tightness. I am still hoping that physical therapy will only be another 2-3 weeks, and then I can go to a run analysis at the hospital to ease back into running. I suppose only time will tell – I just need to continue to be consistent with my recovery techniques.

My physical therapist tried something new yesterday and KT taped me up using a technique I have never seen before – I don’t remember the exact wording she used when she explained how it worked, but basically it encourages faster blood flow to help in the recovery process.

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Over the past couple weeks, I have started doing more elliptical work during physical therapy and cycling at my gym on days when I am on my own. It feels really good to work up a good sweat again, and I find that I am actually enjoying cycling. It’s not the same love that I have for running, but it feels good to be happy in the gym again! I also learned that my elliptical form was horrible. I have corrected it now, but it used to be that my heels never touched the elliptical pedals so I was on my tippy toes the entire time, and my legs never fully extended when the pedals moved backwards. Good thing I am a runner and not a professional elliptical rider haha!

I am continuing to do yoga on a regular basis, and have now even added some strength exercises that  my physical therapist has me do every day. They are meant to help strengthen my core and glutes while my leg continues to heal. Here are a few of my daily strength exercises:

Clam Shells – Open and close legs (20-30 on each side)

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Resistance Band Crabwalks – Squat and walk sideways (1-2 minutes)

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Resistance Band Leg Kicks – Kick forward, backward, and sideways (10-20 each type, each leg)

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Superman's – Opposite arm and opposite leg (20 on each side)

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Stiff Leg Dead lifts – Make sure your back is straight when you bend down (20 total)

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Bridges (go up and hold for 5 seconds) – 20 times total

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DISCLAIMER: Please know that this was all recommended to me personally by my doctor and physical therapist. I AM NOT A DOCTOR and am not recommending these techniques to anyone. I am merely an injured runner trying to recover, and sharing my journey. If you are experiencing any pain please consult your doctor for diagnosis and recovery techniques that will work for YOU.

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QOTD: Do you use KT Tape?

26 comments

  1. Glad to hear your leg is getting better! Sounds like you're getting great cross training in. I use KT Tape when my knee is giving me trouble from running. I actually also use it on my wrist when tendonitis flares up from over use. So many uses!

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    1. Oh nice! I have only used it once before, but it is a pretty cool product!

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  2. Good job keeping up with the therapist & doing the exercises!
    KT Tape is DA BOMB! I can never get it on like the therapist do though... but I still use it.
    Love your baby in the pictures looking at the camera :)

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  3. These are the exact same stretches my PT recommended for me too! I love the resistance bands! I hope you heal correctly. I think during my injury I overcompensated with other muscles and that is why I am now having hip/pelvic problems. I go to the Ortho next week, so we will see.

    On a side note: I love those shoes. I have been wanting to get Asics for a while now because I love the look of them ( as far as running shoes go, I know you shouldn't base your shoe choices on looks alone..haha). Every time I go to try a pair on the stores never have them in my size. The lady at my running store said that Asics are a heavier shoes and seem a bit bulkier than others. Do you find that to be true?
    (Glad to see you blogging again, we missed you) ~M

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    1. The resistance band is awesome. It really helps me feel the burn when I do my exercises! Good luck at the Ortho next week. I hope your hip stops giving you problems.

      As for the Asics, they are pretty much the only brand I've ever run in, so I don't have an weight to compare it to but I absolutely LOVE them!

      Thanks for the welcome back, it's good to be back :0)

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  4. I don't use KT tape but I use Rock tape. I'm also back on the bike and am really happy about that. Last time I biked at the gym, it was 20 minutes, and I want to push that even more.

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    1. I've heard good things about both brands. As long as it works that is what matters!

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  5. I have heard really good things about KT tape, I hope it helps. You are doing a great job with your PT so hopefully you will be back at it ASAP! Does your PT specialize in Graston? I only ask because I get it done weekly on my IT bands and calves and I could NOT run if it weren't for that. Maybe its worth asking them, I'd be surprised if someone in their office wasn't trained in it. It could be worth a few sessions to see if it helps you. Good luck!

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    1. Thanks Sara!! I'll check out Graston and ask her about it next week!

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  6. The KT tapework they did looks like artwork. I've hear pretty good things about KT tape from those who use it. I tried it for my own injury once, but I was too far gone for it to do anything at that point.
    My mom just was diagnosed with this, and she is a little discouraged. I'm going to share with her your post today, you've got a few more PT things than she is doing, and maybe it will help her until her next appt.

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    1. I know, right? It looks super cool, but more importantly I hope it is doing what is should be doing! :0)

      I am so sorry your mom has ITBS now... I hope she is able to heal quickly! Best of luck to her.

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  7. Apparently I've been doing the elliptical wrong too! Who knew? Glad to see things are getting a little better!

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  8. Great job doing all that PT! I hope you get great news and can get back to running soon. And I love your puppy photo bomber!

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    1. Thanks April! They are great little helpers for exercise lol!

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  9. I've never used KT tape but I love the way it looks with all of the fun colors! I hope your knee and IT band loosens up even more in the next couple of weeks. Recovery is no fun!

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    1. Thanks Courtney, just gotta stay consistent! :0)

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  10. Those look like good exercises for everyone. I hope they help you to heal quickly!

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  11. I do clam shells several times per week to keep my hips in good shape. Glad to hear you are progressing even if it is not as quickly as you would like. Being injured stinks, but healing properly will make your running better and help avoid further trouble. I have never used KT tape, but it seems to help for loads of different issues.

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    1. Very true :0) Thanks for the encouragement y'all!

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  12. I used KT tape for my plantar fasciitis last fall and it helped. Plus, they have tons of colors to coordinate with your outfit. :)

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    1. Awesome! Yes, I love all the color choices!

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  13. Glad to see you are healing so well. I think that one of the reason why you heal fast is because of your discipline to follow the therapy sessions and exercises that was recommended to you. It is very important not to rush your injury and take the time to let your body heal itself. You look like you have a great workout routine there, I really appreciate that you took the time to share with us your workout routine I think a lot of people can find this information useful, I wish you all the best.

    Regards,
    Dennis

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