Back Update: My Physical Therapy Evaluation

I finally had my first physical therapy appointment today!  I was really excited to go and the appointment went really well.  I didn't exactly get great news about my back, but I am very hopeful that my physical therapist will be able to give me positive results.  I am seeing Sue McClain, who brands herself as a both a physical therapist and a mobility coach.  She also coaches CrossFit, so I really feel like she is a great fit for me.  She came highly recommended by a bunch of people at my gym.

So apparently, when I bend over my spine isn't curling like it's supposed to, it's just hinging at one point which is where I'm experiencing all the pain.  My hips and IT bands are extremely tight too, which isn't really helping anything.  I also need to further refine some of my lifting techniques.

I haven't gone to the gym in almost 3 weeks and I'm not allowed to for another week.  My homework is to do 10-15 push aways every two hours.  A "push away" is when you lay on your stomach, place your hands on the ground in front of your shoulders, and push your upper body up towards the ceiling.  I can do more if my back hurts.  If it doesn't feel good, I'll do less.  I'm not allowed to bend over.  No slouching.  The average person bends their body forward, bringing their shoulders closer to their knees, around 4,000 times per day.  Yikes.  I will be listening to my body, taking notice of my pain and how it changes throughout the day.

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If I do my homework diligently, it will help Sue to determine the best treatment plan for me.  It will also potentially speed up the process.  First we're going to make sure my spine is actually ok by letting it heal, then we will work on mobilizing my lower back, and last we will focus on correcting some of my technical issues.  I'm sure we'll be working on opening up my hips on the way too.

I'm slightly scared of how much I'm going to pay for this thanks to my high deductible health insurance plan, but I know it will be worth it.  I turn 29 on Monday, I'm too young to suffer from chronic back pain.  I've been dealing with this on and off for over 5 years and I'm so happy to actually work on correcting the issue!

Have you ever done PT before?  What was your experience?

I Conquered the Rope Climb!

After two weeks off from CrossFit, I found myself unusually nervous to get back in the gym on Monday.  Over the first weekend in October, I was feeling a sharp pain in my shoulder that I'd never felt before.  There was no distinct incident that caused it.  I did some shoulder work at the gym and some gymnastics at a cheer practice, both of which felt great during, and then Friday morning I woke up with an injury.  A week later I woke up with poison ivy on face!  With lots of rest, a few sessions in our hot tub, and some steroid pills from the doc, both my shoulder and my face are doing much better!

So I got my butt back in the gym on Monday for the next Lurong workout.  I don't know why I was feeling so anxious about this workout, it's not like I was going to lose everything I've been working for by taking two weeks off.  But CrossFit has a way of taking me out of my comfort zone and really, that's one of the reasons I like it!

I killed it!  The workout was burpees, front squats, push press, and then a 100 meter walk/run with a kettlebell in each hand.  It started with 3 of each, then 5, 7, 9, 11, and the finisher was 13 burpees where you jump over the barbell in between. The squat and push press weights were relatively light at 30 lbs since I was stuck at level 1 (since level 2 required pull ups between the 13 ending burpees, yikes).  Burpees are still terrible, but this workout was just what I needed!

Yesterday morning we "stormed the beach" with a long partner workout.  I may not be running long distances these days, but CrossFit still delivers some serious cardio work!  And I officially conquered the rope climb!  I had attempted it before with success going up, followed by a panicked moment at the top, losing my foot grip, and basically sliding down and burning my hands.  My attempts yesterday went much better and I was proud to see the RX (which stands for "as prescribed") next to my name!

And today I am sore, Happy Friday!

What has taken you out of your comfort zone lately?

Half Marathon Training: Week 11

Week 11:

- Monday, better than nothing arms & abs workout

- Tuesday, 3.70 mi in a close by development, 40:01
- Wednesday, 5.01 mi in the park, 57:26
- Friday, 2.04 mi with Dave, 21 mins
- Sunday, 3.03 mi in the park, 33:15, 15 minute dog walk
- Total Mileage = 13.75 mi

Goals for week 11:
- Run 4 times: A+
- Arms & abs twice: D

Well I got my 4 runs in this week.  I really didn't want to run Friday or Sunday but Dave helped me out with some motivation!  I was really excited about getting 4 runs in 2 weeks in a row... but now I have super sore shins.  Womp womp!  I think it could be adding too many miles too quickly, running too many hills, or possibly the result of some drunk jogging (to the train on Saturday) in crappy shoes.  Maybe it's a combo of everything, I don't know.  Right now I'm just praying that the soreness will go away soon and I won't be plagued with shin splints!

My plan of action, some good old RICE!
- I will decide how must rest I need by listening to my body.  I'm trying to decide if running 4 days a week is actually in my best interest in general.  Maybe I just need to trade a day for some cross training.
- I haven't done any icing yet, but some people swear by it, so I'm in.
- I just put on a pair of my tallest (fairly tight) socks.  I intend on buying a real pair of compression sleeves or socks in the near future!
- Elevation, lay around with my feet up?  You don't have to twist my arm!
- I've also been doing and will continue to do lots of stretching and foam rolling.

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I'm pretty frustrated, but I am learning what works and what doesn't and hopefully this doesn't set me back too long.  We'll see!

Other thoughts from the week:
- I need to really start considering what I'm eating before I run.  Burping up Chipotle while running 3 miles is not a good time!
- With the weather being so ridiculous warm for March, I think I need to start carrying water with me.  I'm finding myself wishing I had some, when I didn't really think about it before.

Goals for week 12:
- Treat my shin splints & purchase a pair of compression sleeves or socks
-  Workout 5 times this week (running or not), I don't really want to make running goals when I know it may be better to rest... we'll see.

Have you ever had shin splints?  How did you deal?

Say It Ain't So

So I think I'm injured.  Womp!  About two weeks ago, I started having some pain in my hip.  At first I though it was only some muscle soreness, but then it hurt at lot and I figured it was probably time to actually go spend some money on shoes.  I ran twice last week in my new shoes, the first time with no pain and then I felt a little pain at the end of my second run, which was the 5 miler.  Then I didn't run for the rest of the week because I was sick but I did feel some hip pain on Saturday night after our day in Philly.  Tuesday night I ran 2 miles and I started out with a little pain in my hip, but then it went away once I warmed up and I felt perfectly fine that night and the next morning.  But halfway through my workday on Wednesday, my hip started to seriously hurt, like I was limping around work.  I was so upset.  I decided to skip my group run (which was cancelled anyway due to snow) and head to the chiropractor.  There I received some massage, an extended stretching session, and an adjustment.  Now it's two days later and my hip is still in some pain.

As of right now my plan is to take two weeks off from running and then see how I feel.  I'm so frustrated!  I thought I could get away with running in the shoes I already had for the first month of my training, I wasn't going that far, I was only running three times a week.  I guess I learned my lesson, proper running shoes are mega important.  I'm not really sure what my injury is exactly.  The pain is concentrated on the outside of my right leg where my thigh meets my tush, so from my internet reseach I believe it could be one of two things:

Hip Bursitis
Hip bursitis is a common problem that causes pain over the outside of the upper thigh. A bursa is a fluid filled sac that allows smooth motion between two uneven surfaces. For example, in the hip, a bursa rests between the bony prominence over the outside of the hip (the greater trochanter) and the firm tendon that passed over this bone. When the bursal sac becomes inflamed, each time the tendon has to move over the bone, pain results.
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or

IT Band Syndrome
Iliotibial band syndrome (ITBS) occurs when there is irritation to this band of fibrous tissue. The irritation usually occurs over the outside of the knee joint, at the lateral epicondyle--the end of the femur (thigh) bone. The iliotibial band crosses bone and muscle at this point; between these structures is a bursa which should facilitate a smooth gliding motion. However, when inflamed, the iliotibial band does not glide easily, and pain associated with movement is the result.
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Either way right now I believe the magical formula is some good old RICE - rest, ice, compression, and elevation.  I'm considering buying a foam roller too, I've heard great things about them and they're cheap!

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I guess if the pain is still there in two weeks, I'll be headed to the doctor!

Have you ever had a hip injury?  Any suggestions?  Do you foam roll?