Tag Archives: Injury

Week 9 of 2013: Feb 24 – Mar 2

Sun, Feb 24:

+ 4 Recovery Miles

Mon, Feb 25:

+ Complete Rest

Tues, Feb 26:

+ 2.79-mile Track Workout

Wed, Feb 27:

+ 1700-m Swim
+ 35-min Yoga
+ 45-min Strength Training with Trainer Dave

Thurs, Feb 28:

+ 45-min Yoga

Fri, Mar 1:

+ 25-min Pilates
+ 35-min Yoga
+ 35-min Strength Training with Trainer Dave

Sat, Mar 2:

+ 3-miles Easy

What I Learned This Week:

1. We have hamstring muscles in our bums. During my emergency visit with my chiro (after Tuesday’s injury run) I kept insisting that it was my gluteal muscles that hurt, not my hammy. She told me that the hamstring muscles goes up to the glutes because, “it has to attach somewhere.” Learn something new every day.

2. The three days off from running did wonders. I was annoyed that I had to miss out on so many miles this past week but was relieved that I was able to run pain-free on Saturday…

3. …Though I did feel like I lost some fitness after just three days off from running.

4. I have no desire to swim more than once a week. I thought I did, but I don’t. The chlorine fumes are just too much for me to inhale multiple times a week.

5. Doing only upper body exercises in a 45-min Strength Training session is really hard. Doing only upper body exercises just two days later is even harder – thus I only lasted 35-minutes. It made me realize just how weak my upper body strength is.

I’m writing this onboard my flight to Arizona for a week of Spring Training. I never do well with vacation workouts, so next week is sure to be interesting…

Anything Can Happen In 40 Yards…

I woke up early this morning and checked my Buckeye Outdoors calendar to see what workout my coach had scheduled for me today.

It was a speed workout of running lines on the football field where I basically run a lot of 10-100 yard sprints. I had done a similar workout many moons ago and have been doing this specific workout periodically over the past few months. As a football fan, it’s a pretty fun workout. I may or may not pretend to have a football tucked under my arm running for my life from the Defense.

I got to the track around 7 am and did a quick 10-min warm-up run, then dynamic stretches and plyo drills as per usual.

I broke up the sprints into two sets and got through the first two without any issue. I waited five minutes (as prescribed) then started the third set.

+ 0-10 yards — fine.
+ 0-20 yards — fine.
+ 0-30 yards — no problem.
+ 0-40 yards — ow.

I felt a gluteal muscle spasm. I jogged back to the zero yard line and started my 0-50 yard sprint (the last one of this set). It didn’t feel good. But my Piriformis is often bothersome (although it hasn’t been lately) so I thought it was being its usual self.

I stretched for a bit then started the fourth (and last) set. I couldn’t get the same kind of jump or speed that I was able to during the prior sets. I still finished the set, and then went on to do a 5-min cool down.

After the cool down I stretched a little and realized that the gluteal pain I felt was more than just “a thing.” It felt like “an issue” and I got concerned.

I came home and tried to do some yoga stretches and couldn’t; it hurt too much. I fired off frantic messages to my coach and chiro and found myself in my chiro’s office about an hour later.

I am usually spot on with my diagnoses and this time was no exception. After a lot of evaluation, soft tissue work and ART, my chiro declared that my high hammy and Piriformis was indeed injured, but not very badly.

She got the muscles loose enough to where I can (tenderly) stretch them and told me to ice, stretch, and take two days off from running. “Do any workout that doesn’t involve these muscles for the next two days” she said. Then she said, “You should still be able to do your long run this weekend, just avoid hills.”

Hills.

In hindsight I realized I ran a very hilly 12-miles last Saturday, then ran 4- miles on Sunday and did not stretch once after either of those runs. It’s no wonder I had a setback running sprints today. The muscles were too tight.

What can I say? After doing at least 20-min of Yoga or Pilates every day in January I was feeling good and got lazy. I knew better and let myself get lazy anyway.

THIS IS WHAT HAPPENS WHEN I GET LAZY.

You can best be certain that I will be doing my 20-min of practice every day from here on out. It’s back on the table and going to be a goal in March.

Do you slack on stretching and other stuff “you’re supposed to do”, then suffer an “I told you so moment later?”

Local Motion Physical Therapy

Last year I spent five months in physical therapy being treated for IT Band Syndrome and numbness in my feet when I ran. It was a long and difficult healing process, but it was also a very educational one. I learned a lot from the therapist who worked with me and we kept in touch after my treatments ended.

Meghan recently left UCSF to open her own practice with a friend – Local Motion Physical Therapy!

Local Motion Physical Therapy

Last week they officially opened their doors and had an Open House on Friday. I was fortunate enough to be able to attend with RoadBunner, my fellow BARF (Bay Area Running Friend).

Drinks and kettle bells

Drinks and kettle bells

What I loved about working with Meghan is that she is also a marathon runner herself.

Local Motion Physical Therapy

Over the years, she was the third physical therapist I worked with but the first one who was a runner. I can’t begin to tell you how beneficial this was. She knew exactly what I was experiencing and could advise me on how to proceed with my training. All of the exercises and stretches she prescribed were focused on building strength and form for specifically for running. I placed all of my trust and confidence in her to have me healthy for race day, and she did not disappoint. {In fact, she treated me during my New York Marathon training cycle; a race she ran herself, and offered me many tips how to run the race itself. Too bad the race never happened…}

Local Motion Physical Therapy

Having recently returned to regular Pilates practice, I found that a lot of the PT exercises she prescribed were basic Pilates movements. So I wasn’t surprised to see a Pilates Reformer at her new clinic!

Pilates reformer

Pilates reformer

Another thing that I loved about working with Meghan was her openness to Eastern medicine practices. In fact, it was her suggestion that I try acupuncture treatments, something that I’ve found a lot of success with.

She also introduced me to the Chinese medicine practice of air cupping.

cups for cupping

cups for cupping

I had never even heard of this method of treatment before but had tremendous success with it.

The clinic is located in the Russian Hill neighborhood of San Francisco.

Local Motion Physical Therapy

Local Motion Physical Therapy

They are definitely experts in sports rehabilitation so if you are a Bay Area athlete seeking treatment for a sports injury, or prevention of one, I highly recommend LomoPT!