After last weekend's DSE Run, I took Monday as a Rest Day, and then resumed running on Tuesday.
I worked from home that day and ran during my lunch hour. It wasn't as hot as I anticipated. Even better, my knee felt a slightly better. I only felt it mildly once or twice - nothing like at the DSE Run. I also didn't feel my Piriformis pain! However, the foot numbness lingered - in the very beginning, at 3.5 miles, and again at the very end. It's a little frustrating (okay a lot) because when my foot gets numb it's not painful, but I have been adamantly instructed not to run through it. So I'm forced to take walk breaks until it subsides, which is thankfully, was just a few seconds.
I started doing a couple of new things with this run:
1. I did ALL of my assigned PT exercises immediately before running. 2. I used an old pair of shoes to see if it would make any difference with the foot numbness. 3. I tied my shoelaces differently.
I'm don't think #2 and #3 made any difference, but I think #1 did. I also had a massage on Monday evening and had my IT Band at the hip worked on. It was extremely painful, but I think loosened up the fascia quite a bit.
45-min Bike Trainer 1-hr TRX Strength Training
I worked from home and ran during lunch again. I also did all of my PT exercises just before heading out. I zero knee pain and very minimal foot numbness at the very start of the run. It went away within the first half mile and never came back. This run left me feeling cautiously optimistic.
RunFit Visit #6:
My Physical Therapist decided to try a new treatment called "Negative Pressure Myofascial Decompression" therapy on my IT Band and Piriformis. I had never heard of it and didn't know what to expect. Basically, it's suction cups that are put on the affected area. There's a tube thingy that can adjust the pressure. You can read more about it here. So yeah, I had it done on my IT Band and butt Piriformis. It’s more intense than ART and Graston and leaves uglier bruising.
She also introduced more strengthening exercises. These new exercises are done on weight machines at the gym and mimic running motion. I have to do them slowly so that I pay attention to form. Eventually it should translate into better running form.
We ended the visit with a little chat on managing expectations. She reassured me that she is seeing huge improvements in my strength and form but I need to remember to:
• Practice Body Awareness - if something hurts or feels off STOP - don't push through it. • Be liberal rest with days. • Keep doing what I'm doing and don't sacrifice all the work and effort I've done so far by falling back into bad habits and bad form. • Be realistic about next week's race (San Francisco Marathon - 2nd Half). It's not a goal race so I shouldn't treat it as such. It's just a long training run.
Since I've lost almost all endurance over the past 2 months, I spent some time in the pool swimming laps to work on building it back up again.
I wasn't aware that hot summer temperatures were arriving in the Bay Area this weekend. By the time I started running it was well after 9 am and already hot. I didn't bring any water with me and suffered. It was tough but I managed to finish without incident...AND WITHOUT PAIN! It was my second consecutive run without any Knee or Pirifomis pain and very little numbness in my foot.
Later that day my cousins and I had lunch at a new (to me) gluten-free restaurant in Palo Alto called "Asian Box." I like to call it the "Vietnamese version of Chipotle." And it's just as yummy. In fact it was so good we went back that evening to pick up takeout for dinner and lunch today (not kidding!).
I finished the week out with a 4-mile run. I woke up much earlier than Saturday so I could have time to do all of my PT exercises and run before it got blazing hot again. I'm happy to say it was my 3rd consecutive run with no pain and minimal foot numbing. Besides everything that I listed above, I think another key has been icing my leg as soon as I'm done running. I think icing and stretching within 20-30 minutes of finishing my runs have been a tremendous help.
I hope that I've turned the corner on this thing and can put more effort into building up my endurance again.