My last blog post was 20 ago, and so much has happened since then. Well, OK, nothing exciting. But lots of little things. I will only write about three tonight. Deal with it.
I graduated physical therapy. After several appointments and consecutive days without pain, I had my final appointment. They didn't officially discharge me in case I need an additional appointment or two when I start running again, but I have no more scheduled appointments. As much as I enjoyed those 30-minute torture sessions, I'm happy to have a little more free time in my evenings and return to regular workouts. On that note...
Because I'm accident-prone, my therapist and I agreed it would be best for me to participate in their bridge program. Where I go to PT is actually a dance studio, a PT office, and a personal training center all under one roof. Therefore, I can start working with a personal trainer who has direct access to my PT records and my therapist, who is right there in case something starts bothering me during a session. And even better, my insurance covers $150 of the $200 fee which gets me eight 30-minute sessions or four 60-minute sessions. I opted for the eight, and my first session was supposed to be last Thursday...
Except last Thursday, I started feeling horrible. I didn't get to work until 10:30 because I felt so awful, and when I did arrive, I was soaked through my clothes in a cold sweat despite driving with the windows down in the 30-degree weather. Clearly I had a fever and had no business being at work. I wrapped up a project and left around noon, and proceeded to die for the next six days. I thought it was my 17th sinus infection, but it just kept getting worse. I had every symptom imaginable - sinus congestion/pressure, sore throat, runny nose, headache, fever, chills, fatigue, body aches, cough, no appetite. I spent the entire weekend in bed. But when I woke up on Monday, the pain was also in my chest and that worried me. So I made a doctor's appointment and fortunately it turned out to be from the coughing - my lungs were completely fine. She said I have the awful viral infection that's been going around and that antibiotics would be useless. I told to keep doing what I'd been doing - Sudafed, Mucinex, ibuprofen, cough drops, Vicks VapoRub, vaseline on my Rudolph nose, and lots of rest and fluids. I woke up this morning feeling like hell, but was finally able to get myself going.
I finally returned to work this morning at 10 (mornings are hard when you can't breathe for the first two hours after waking up). I had no itention of working the whole day but I started to feel a lot better as the day went on. I am now stuck with a runny nose, brutal post-nasal drip and thus a mucus-y cough, but otherwise feeling much much better. However, I originally rescheduled last Thursday's training session to tomorrow, but I don't want to end up sick again this weekend, so I postponed it until next Thursday. Let's hope nothing comes up then!
I normally feel really guilty when I miss work, but not this time. This is the sickest I have been in a long time, and I knew I needed to take care of myself. I can work through a cold or when I'm really tired, but this was a lot worse than that. It doesn't help that everyone has been really negative at work lately, so I honestly didn't want to go back. But I did want to feel better, so there ya have it. I am so looking forward to a four-day weekend this week. Thank you, Easter Bunny!
Speaking of the Easter Bunny, I gave up meatless Lent 10 days early. Yup. I don't give something up for Lent because I'm a practicing Catholic (I'm not anymore). I give something up because I like to test my discipline And well, five weeks of no meat was long enough. On the first day I ate meat, I had antipasto salad and buffalo chicken. The next day, I had a gourmet cheeseburger. And the rest is history. I still don't eat meat every day (I follow meatless Mondays), and I usually eat salad for lunch, either with tuna or no meat, and I'm usually so tired by dinner I eat something small. So it's not like my carnivorousness (carnivorism?) is out of control. I just got sick of not eating meat when I like eating it, and usually make healthy meat choices. I can't wait to indulge in some bacon this weekend.
Showing posts with label physical therapy. Show all posts
Showing posts with label physical therapy. Show all posts
Wednesday, March 27, 2013
Thursday, February 14, 2013
Face It, You're not a Runner...Yet
When I tried to become a runner over the summer, it ended poorly. After a few attempts, I was in excruciating pain with shin splints so bad that it hurt to walk around my office in flats for weeks afterward. So I gave up.
This winter - of all times - I decided to try again. I started slowly and actually used the 5K Runner app on my iPhone. I tried a few apps, but this one gives you audible cues even when your screen is locked, which many others didn't do. However, after the few few days, my shins were on fire again and I had to take an entire week off. I started up again, and ran through the pain, but knew something wasn't right.
It wasn't your typical shin pain. It was actually the insides of my shins on both legs. It hurt for 24+ hours after running, and flared back up whenever I did the cardio days of Jillian Michaels Body Revolution.
So I called up my old orthopedic surgeon who performed my knee surgery back in 2005, and he agreed to see me even though he is semi-retired and no longer operates. The first thing he did was order X-rays of my legs. Fortunately, no stress fractures. However, he said it was definitely shin splints and recommended 600mg of ibuprofen three times a day and physical therapy. Well, remember kids, I am prone to ulcers. I had one as recently as spring 2011 and had to stop taking all NSAIDs for six months. When I forgot and took them for my severe thyroid eye disease pain, my stomach burned for a week - hello again, ulcer! So, I decided I won't be taking 1,800mg of ibuprofen every day. I instead take 400mg when I really need it after running.
I did agree to physical therapy, even though that seemed a little silly for some shin splints. Boy, was I wrong.
I went to my first appointment Monday night, dressed like I was going to the gym. I am no stranger to PT, but it has been about eight years since I last went, and that was for knee surgery rehab. Shin splint PT is a whole other beast. I know all about deep tissue "massage" and how unpleasant it is, but I was not aware of the Graston technique until last night. Let's just call it torture, shall we?
Backing up, the physical therapist first asked me about my symptoms. She looked at my arches and gait, and determined that I have low arches and am nearly flat-footed. She recommended I get orthotics for my running shoes and cross trainers, and interestingly enough, it is the same orthotic I was planning on buying anyway. She told me she was going to do the deep tissue massage, and I knew that wasn't going to be fun. But then she brought over these metal tools that reminded me of the mixing blade on my stand mixer and a barber's blade, and I was suddenly very afraid. She explained these Graston tools help break up scar tissue and increase blood flow. She also explained that one's shins should be smooth under the skin. For as long as I can remember, mine have been bumpy. But since I was a competitive cheerleader and never a runner, I never realized how damaged my shins actually were. I laid there biting my sleeve and practicing lamaze breathing while she worked on each shin for several minutes. The pain was unreal, but as soon as she finished, she had me stand. I felt immediate relief - a feeling I haven't had in months.
She also told me that the cause of my shin splints is twofold: weak lower legs (calves, ankles) and my low arches. The orthotics will help my arches while stretching and strengthening my calves will help my lower legs. My ankles are permanently shot from spraining both multiple times, breaking the right once, and tearing all the ligaments in the left once. They basically flop in ways any joint should not. So we have to focus on strengthening my calves, which used to be my favorite muscle to show off. I remember going to a dance my junior year and having my date and all his friends ask me to show my calves. I could rise up on my toes and this huge muscle would shoot out my otherwise skinny legs. It was impressive and intimating, but now my calves are just fat. So fat I can't wear boots higher than my ankles, and that bums me out. So hopefully these new stretches combined with my diet and exercise will help my shins and my ability to wear cute boots!
After the torture and stretching, she iced me down for about 15 minutes. That felt OK, but my ankles really started to hurt from being at a 90-degree angle when they normally relax at about 170 degrees (gross, I know). Picture a gymnast's feet during her routine - her ankles are about 180 degrees. Now picture her standing on the medal podium - her ankles are at 90 degrees. My ankles naturally fall to 170 degrees or so on their own because they are so damaged, and probably trained from years of pointing my toes. So when they are forced to 90 degrees, they fight back. They still hurt now.
Finally, she taped me using the same exact Kinesio tape I bought online, but had no idea how to apply. It is quite simple, actually. And I can wear the tape for a few days, even in the shower. And yes, I manipulated the colors in this photo because I'm ashamed of how pasty and white I am. But regardless, the tape helped so much throughout the day.
Before I left PT, she asked, "If I tell you to stop running, will you listen to me?" I agreed, but insisted on being allowed to continue my other workouts which include two cardio-only days and four days of either just strength or strength and cardio (depending on my mood and schedule). She OK'd this.
I went to the orthotics store on Tuesday to buy what I thought was going to be support for my low arches. However, I had a foot assessment done and I don't have low arches at all! I have medium-to-high arches! I thought so! The assessment showed that I put almost all of my weight in the balls of my feet, which stresses the fascia and thus causes shin pain. After walking around the store with the orthotics in my shoes, I forked over $70 only to later find out the same orthotics are available online for $50. Annoying.
My workout Tuesday was far less painful. It was a strength day, but my feet felt really good, and my shins were less sore than usual.
I went to physical therapy right after work on Wednesday. I had a different therapist, but we started with 15 minutes of heat, Graston (which hurt much worse than it did Monday, and also much worse on my right shin than the left), massage, and stretching. It took all of 35 minutes, which was nice. I got home and did my cardio workout. By "did" I mean "attempted." My feet were hating the orthotics. Tuesday involved very little jumping or running, but Wednesday was ALL jumping, running in place, and a few boxing moves. The program is only 24 minutes but it took me almost 40 because I had to keep stopping. My shins were sore but my feet were actually breaking inside my shoes - or so I thought. The orthotics have metatarsal support and my feet simply aren't used to that yet, so they revolted. Ow. I made sure to ice my fascia as well as my shins afterward, but I was limping by bedtime.
Fortunately, I woke up feeling fine. It's just an adjustment period. I'm about to head to the campus fitness center (free for employees) to do my C25K training on the treadmill since I promised not to run on pavement. If it hurts my shins, I will stop and switch to the bike or elliptical. And then when I get home, it's a strength day, so hopefully my feet and shins can recover.
I'm not a runner...yet. But I have big hopes of running a 5K this spring, so I'm doing what I've got to do to get there.
This winter - of all times - I decided to try again. I started slowly and actually used the 5K Runner app on my iPhone. I tried a few apps, but this one gives you audible cues even when your screen is locked, which many others didn't do. However, after the few few days, my shins were on fire again and I had to take an entire week off. I started up again, and ran through the pain, but knew something wasn't right.
It wasn't your typical shin pain. It was actually the insides of my shins on both legs. It hurt for 24+ hours after running, and flared back up whenever I did the cardio days of Jillian Michaels Body Revolution.
So I called up my old orthopedic surgeon who performed my knee surgery back in 2005, and he agreed to see me even though he is semi-retired and no longer operates. The first thing he did was order X-rays of my legs. Fortunately, no stress fractures. However, he said it was definitely shin splints and recommended 600mg of ibuprofen three times a day and physical therapy. Well, remember kids, I am prone to ulcers. I had one as recently as spring 2011 and had to stop taking all NSAIDs for six months. When I forgot and took them for my severe thyroid eye disease pain, my stomach burned for a week - hello again, ulcer! So, I decided I won't be taking 1,800mg of ibuprofen every day. I instead take 400mg when I really need it after running.
I did agree to physical therapy, even though that seemed a little silly for some shin splints. Boy, was I wrong.
I went to my first appointment Monday night, dressed like I was going to the gym. I am no stranger to PT, but it has been about eight years since I last went, and that was for knee surgery rehab. Shin splint PT is a whole other beast. I know all about deep tissue "massage" and how unpleasant it is, but I was not aware of the Graston technique until last night. Let's just call it torture, shall we?
Backing up, the physical therapist first asked me about my symptoms. She looked at my arches and gait, and determined that I have low arches and am nearly flat-footed. She recommended I get orthotics for my running shoes and cross trainers, and interestingly enough, it is the same orthotic I was planning on buying anyway. She told me she was going to do the deep tissue massage, and I knew that wasn't going to be fun. But then she brought over these metal tools that reminded me of the mixing blade on my stand mixer and a barber's blade, and I was suddenly very afraid. She explained these Graston tools help break up scar tissue and increase blood flow. She also explained that one's shins should be smooth under the skin. For as long as I can remember, mine have been bumpy. But since I was a competitive cheerleader and never a runner, I never realized how damaged my shins actually were. I laid there biting my sleeve and practicing lamaze breathing while she worked on each shin for several minutes. The pain was unreal, but as soon as she finished, she had me stand. I felt immediate relief - a feeling I haven't had in months.
She also told me that the cause of my shin splints is twofold: weak lower legs (calves, ankles) and my low arches. The orthotics will help my arches while stretching and strengthening my calves will help my lower legs. My ankles are permanently shot from spraining both multiple times, breaking the right once, and tearing all the ligaments in the left once. They basically flop in ways any joint should not. So we have to focus on strengthening my calves, which used to be my favorite muscle to show off. I remember going to a dance my junior year and having my date and all his friends ask me to show my calves. I could rise up on my toes and this huge muscle would shoot out my otherwise skinny legs. It was impressive and intimating, but now my calves are just fat. So fat I can't wear boots higher than my ankles, and that bums me out. So hopefully these new stretches combined with my diet and exercise will help my shins and my ability to wear cute boots!
After the torture and stretching, she iced me down for about 15 minutes. That felt OK, but my ankles really started to hurt from being at a 90-degree angle when they normally relax at about 170 degrees (gross, I know). Picture a gymnast's feet during her routine - her ankles are about 180 degrees. Now picture her standing on the medal podium - her ankles are at 90 degrees. My ankles naturally fall to 170 degrees or so on their own because they are so damaged, and probably trained from years of pointing my toes. So when they are forced to 90 degrees, they fight back. They still hurt now.
Before I left PT, she asked, "If I tell you to stop running, will you listen to me?" I agreed, but insisted on being allowed to continue my other workouts which include two cardio-only days and four days of either just strength or strength and cardio (depending on my mood and schedule). She OK'd this.
I went to the orthotics store on Tuesday to buy what I thought was going to be support for my low arches. However, I had a foot assessment done and I don't have low arches at all! I have medium-to-high arches! I thought so! The assessment showed that I put almost all of my weight in the balls of my feet, which stresses the fascia and thus causes shin pain. After walking around the store with the orthotics in my shoes, I forked over $70 only to later find out the same orthotics are available online for $50. Annoying.
My workout Tuesday was far less painful. It was a strength day, but my feet felt really good, and my shins were less sore than usual.
I went to physical therapy right after work on Wednesday. I had a different therapist, but we started with 15 minutes of heat, Graston (which hurt much worse than it did Monday, and also much worse on my right shin than the left), massage, and stretching. It took all of 35 minutes, which was nice. I got home and did my cardio workout. By "did" I mean "attempted." My feet were hating the orthotics. Tuesday involved very little jumping or running, but Wednesday was ALL jumping, running in place, and a few boxing moves. The program is only 24 minutes but it took me almost 40 because I had to keep stopping. My shins were sore but my feet were actually breaking inside my shoes - or so I thought. The orthotics have metatarsal support and my feet simply aren't used to that yet, so they revolted. Ow. I made sure to ice my fascia as well as my shins afterward, but I was limping by bedtime.
Fortunately, I woke up feeling fine. It's just an adjustment period. I'm about to head to the campus fitness center (free for employees) to do my C25K training on the treadmill since I promised not to run on pavement. If it hurts my shins, I will stop and switch to the bike or elliptical. And then when I get home, it's a strength day, so hopefully my feet and shins can recover.
I'm not a runner...yet. But I have big hopes of running a 5K this spring, so I'm doing what I've got to do to get there.
Friday, February 8, 2013
Busy Bee
This week was much better. I still haven't lost any weight, but I did up my calories again - this time to 1,650 - and I know it takes a few days for your body to adjust. It basically stores them because it thinks you're going to nearly starve yourself again. Once it realizes it's getting 1,650 every day, it will let go of the reserves. Or this is how I understand it.
I saw my dietitian on Tuesday morning. She is pleased with my progress so far. I saw in her notes that my ideal weight is 100 pounds. Ha! I weighed about 105-110 pounds when I was ripped yet skinny in high school, and it would've been unrealistic for me to weigh any less without sacrificing muscle mass. So she's dreaming a little too big (or little) for me. She is a stick with no curves so it's easy for her to use BMI as a guideline when I have been told by all my doctors that BMI is good for general populations but not for individuals, especially ones who tend to be more muscular. Which is not me now, but will be when I reach my goal measurements and weight.
After the dietitian appointment, I went and saw my orthopedic surgeon - the one who performed my knee surgery a million years ago in 2005. He no longer operates (I think I noticed some tremors) but said he would be willing to evaluate my suspected shin splints. When I got there, the first thing they did was X-ray both legs in about 14 different positions and angles. Alas, no stress fractures. Just severe shin splints, so he prescribed three ibuprofen three times a day and physical therapy. I didn't know the dosage of ibuprofen until his medical assistant told me, and I don't know why I didn't speak up, but I will not be taking that much. That's how I ended up with an ulcer in 2011. And it hurt a LOT. So no thanks. However, I start physical therapy Monday evening, and he wants me to go twice a week for four weeks and then reassess. I'm hopeful they won't tell me I have to stop running, because I'm really starting to enjoy it for the first time in my life. I ran Wednesday night before my regularly scheduled session with Jillian Michaels, and it wasn't so bad (minus the cold).
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| It doesn't look bad yet, but believe me, running in it a whole other thing! |
I also signed up for a 5K, but it wasn't until after I paid the $20 that I realized it's the same day I'm taking my mom to the American Cup in Worcester. The race starts at 10 a.m. and the meet starts at 11:30 a.m., 90 minutes away. So I can't run. Which is OK because there will be plenty of other 5K options this spring and summer, but I kinda want my $20 back. I think I'll just have to consider it a donation to the food bank.
My trip to Dallas is officially booked, and I leave two weeks from yesterday. I'll be there for three full days and three nights, and can't wait to meet other Junior Leaguers from around the country. And hopefully I'll have some time to catch up with a good friend from grad school who I haven't seen since we graduated, which is insane to think about!
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