Tag Archives: physical therapy

Getting Back in the Groove

21 Jul

The last couple weeks, I have been getting back into my running groove.

My hip is feeling much better, as is my weird foot pain I was experiencing. According to my PT, I have an issue with my SI joint. It has probably been that way my whole life but recently started bothering me due to a couple factors…

  1. Sitting too much. Apparently when I sit down, my pelvis tilts incorrectly. This is why I have nerve pain and the deep aches mainly while I am at my desk or driving my car.
  2. Not stretching and strengthening. When I up my mileage, I get lazy with everything else. I do less ab work, I stretch less, and I stop caring about the other important areas to train.

My awesome PT told me I can start running again. He isn’t concerned I am going to injure myself, or cause damage we cannot fix. But he has told me many times that healing and fixing this issue is going to take a lot of time and effort.

I have been very careful with my ease back into running. After taking 2.5 weeks completely off, and another 1.5 weeks super easy, I knew I had to go easy on myself. All of my runs have been a conservative pace – about 8:45-9:30 pace. Whatever feels good that day, I go with.

My mileage has been relatively slow to pick up as well. First week back was only 7 miles. The following went up to 15, and last week peaked at 29. All easy paced.

This week I hope to reach between 25-30 miles with a hard work out thrown in. Since I am not officially training right now, my focus is building back my base so I am comfortable when it is time to start. I have learned my lesson in the past of starting a training program without a base. Doing that has caused injuries, and will cause an injury (at least it does in my case…)

I am trying SO hard to continue my strength training and stretching. I dread this every day, but when I do it in front of trashy TV it goes by so much faster! I am also trying not to sit down as much. This can be really hard during the day at work, but luckily drinking water like a maniac leads to lots of potty breaks, which means I get up all the time. Another thing the PT suggested is sleeping on my back to keep my pelvis aligned. That part isn’t so fun 🙂

I am confident if I keep doing what I am doing I can come back to my training stronger than ever! And possibly, reach new running goals this fall (those are TBD!)

Other than all this fun stuff above, things have been pretty calm over here!

Drinks at the pool!

Drinks at the pool!

Have you read this book??? SO DARK.

Have you read this book??? SO DARK.

Fiery Stick event in KC.

Fiery Stick event in KC.

Sweet Winnie the Pooch all swaddled. Love our baby!

Sweet Winnie the Pooch all swaddled. Love our baby!

That is all for now!

xo,

Ali

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Back on the Road! + 4th of July Weekend

7 Jul

This morning, I did my first run outside in 2.5 weeks! I think that is the longest outdoor break I have taken in at least a year. And it felt great to be back outside on the road.

As I said in my last post, I am currently treating some foot and hip pain. I ran 3 times on the treadmill last week, at 2 miles each time. I have been making sure to run at an easy pace and not push myself too hard. Seeing that I am not in training mode right now, pushing myself hard is just asking for further injury.

Just like my treadmill runs, I took today’s run very slow and conservative (in terms of my running pace). Instead of panicking when I saw a 10:21 mile pop up on my Garmin, I embraced it. It was so awesome to just run an easy pace and relax. A couple miles in, I could feel some foot and hip pain, but it was nothing significant. I hope to continue to do these types of runs over the next couple weeks before I have to pick it up for training mode.

I am trying to not get too discouraged about my current state, but I will admit that it can be hard to see friends running some awesome miles when I know that I shouldn’t be doing that right now. Even my husband has been making me jealous with this great runs lately! But I just have to remind myself that I am doing what is best for me and it will pay off soon when I am stronger than ever!

Moving on.

The 4th of July weekend was amazing! We were supposed to venture up to Iowa this weekend, however a last minute work project for Ramsey and a flood in the area canceled our plans. It was sad to miss out on the fun up there, but we decided it would be best to make the most out of our time at home.

I decorated.

I decorated.

Thursday evening we went to a winery and watched some amazing fireworks! And even better – we got to drink wine while watching them. Not much better than that!!

My patriotic outfit.

My patriotic outfit.

Wining at the winery.

Wining at the winery.

Friday we went to the pool, had some yummy drinks and food, then headed out to my favorite spot on the 4th – Lake Tapawingo. It was so fun as usual. It is crazy to think I have been going there my entire life!

Grapefruit margs.

Grapefruit margs.

Cousins!

Cousins!

Saturday and Sunday were spent cleaning, reading (Dark Places by Gillian Flynn), hanging out with friends, and spending time out in the city. I won’t bore you with every detail…however one thing that has been bothering me is the fact that for the THIRD time in just a few months I had a teacher no-show for my fitness class. To me, that is unacceptable. How would you handle that? Complain? Or get over it (until it inevitably happens again)?

Sporting KC game.

Sporting KC game.

SO hot but at least we had drumsticks.

SO hot but at least we had drumsticks.

He wants to be on the team.

He wants to be on the team.

How was your 4th?

Any tips for keeping myself in check while coming back from this injury?

Xo!
Ali

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