After taking yesterday off and limping around for a good portion of today I was really nervous about what Michelle, my physical therapist, would say this morning.
She looked at my knees, bent them and compared them. My left one is more prone to hyper extension than my right, but other than that the joint was ok. Then she did some hip strength comparisons, and my right leg is much stronger. Which isn’t all that surprising given that I pivot on my left foot in frisbee, so I’ve been overdeveloping my right leg for years.
I talked with Michelle about my training, and we both agreed I’m probably over-training a bit. All of my workouts are hard. My lifting days are intense, and I always go hard in frisbee, and my running days are hard. I need to pick and choose my workouts a little more.
So basically the moral of the story is, more rest days/active recovery days (spinning, yoga), and more hip strengthening to correct the imbalance.
One Leg Jumps onto Bosu Ball 2x20 each leg
Standing Leg Extensions (side & back) with Resistance Band 2x20 each leg
Single Leg Press w/foam pad 2x20 each leg
Weighted Donkey Kicks 1x10 each leg
SLDL bodyweight 1x10 each leg
Pointer Dog with stability ball 1 x10 each side
Then I sat with an ice wrap for 15 minutes. After resting yesterday the knee already felt better this morning. So I’m hoping a few more days of rest (I plan to do my upper body lifts the next few days), and then I’ll see how the elliptical feels. If that feels good, then I’ll try a shorter run this weekend. I’ll plan 5-6 miles and the reevaluate from there.
Not ideal, but at least I have a plan, and Michelle thinks I’ll be able to still do the race, and we have a follow up appointment next week to see how I’m doing.
2/19/12 - 12 mile run 2 mile run & 3 mile elliptical
This was supposed to be a 12 mile long run down on the Sammamish River Trail. I felt good, my legs felt ready to run, and my knee hadn’t been bothering me this weekend.
When I set out my knee felt achey, but I figured it would loosen up after a few minutes. After a few more minutes ever step just became painful. I felt like I had no control over the impact of my left leg as it hit, and then sent spiking pain throughout my body.
After a mile I turned around, I was near tears, because of the pain, because I really wanted to run, and because I’m so close to my race. I felt defeated when I reached my car.
Run: 1.83 miles / 20:55 / 11:25 avg pace
So after being angry and mad and pissed off, I decided to head for pro club, and get the rest of my miles on the elliptical. Yea it’d suck but at least I’d get my miles in.
I started out on the elliptical and felt ok, but after about 25 minutes I started hyper extending my knee. My knees are prone to hyper-extension in general, and because I was injured and tired, I wasn’t able to stabilize the joint any more.
So I decided to call it a day no sense in pushing and making it worse. I just wanted to sit on the floor and cry. It wasn’t fair, I’ve been working so hard, and just as I’m entering peak week my knee decides to be unusable.
Elliptical: 3.1 miles / 35:00 / 11:17 avg pace
This is the same knee that sidelined me in the fall and now its doing it again. I’m going to see my physical therapist tomorrow to see what’s up. I’m hoping I can rest it, and fight through. I want to run my race and I want to play Ultimate. I don’t want to be sitting around icing my knee constantly.
I had a doctor appointment this morning to address the pain at the back of my left heel, which has been happening since I played Frisbee on Saturday. I met with a Sports Doctor, Dr. Yen who I have played Ultimate with in the past.
I’ve been icing and taking motrin this week, which has already lessened the pain dramatically. It feels a bit like a pinch and not sever pain.
After examining me and watching me walk, she concluded that it is just plain old Tendinitis, which is an inflammation of the tendon and will fully heal within 2 weeks. It is not Tendinosis, which is a chronic condition. Its damage to the tendon at a cellular level, and makes you more prone to a tendon rupture.
I let out a huge sigh of relieve after hearing this. Basically I just have to back off of activity. I can keep running, she highly encouraged me not to play Ultimate this weekend, and then ease back in over the next few weeks.
I was also instructed to ice and take a perscription dosage of Aleve for the next week, and to stretch my overly tight calves.
Finally we discussed that my glutes are actually really weak, and I have poor balance. My other muscles are compensating and so she suggested physical therapy to help strengthen my glute muscles which will help alleviate the minor bursitis in my hip caused by long distance runs, and will make me more efficient at running and cutting.
I was so happy walking out, I have a plan that will not only get me over this minor injury but make me more resilient to injury in the future (First PT appointment already scheduled). And the best part I can keep running. Sweet!
So today I woke up all ready to run, then watch the Steelers beat the Broncos, and finally wrap up the night watching movie and eating dinner with some girl friends.
Walking around this morning I still felt some tenderness in the back of my left heel. I assumed yesterday that my tender ankles were just a result of playing frisbee hard for the first time in a month. Generally my joints feel a little tender when I get back into playing, but this felt different.
So I did some research and called my personal physical therapist, aka my mom, and decided to postpone my run. I have some minor pain when fulling flexing my foot. I can still walk, jump, stand on my toes but I’m not stable. I think I may have a minor tear in my achilles tendon. I’m planning on seeing my sports medicine doctor this week to check it out. Until then I’ll be laying off of it, icing and taking motrin to see if perhaps its just some inflamation.
If its just some pain, I’m more than happy to just push through, but preventing a major injury is my number one focus right now. Personally getting side lined would be devastating right now.
Missing this run isn’t too detrimental to my training plans. I was supposed to take an off week of low mileage next weekend. I’ll just swap them and hopefully be back to running next weekend!