Last night was my big (free) consultation with the running coach. It started off well, I got there early and quickly noticed I was literally 400 feet (according to the Garmin) from my friend Gerry's apartment so I decided to visit her first. I'm sure she was quite confused about why I was 30 minutes from home on a random Tuesday night but I like to be surprising what can I say?
Overall the appointment was extremely productive. He had me fill out a bunch of forms listing what I normally do for exercise, health problems, running goals, etc. He asked me a lot of questions about when the pain started etc. It felt a lot more like a doctors appointment than a "running" appointment except that he did not focus on my knee at all. He explained that my knee problem probably has little to do with my knee so we have to figure out what is causing it. He did a serious of tests. I had to squat for 90 seconds (which I don't recommend doing for fun), squat with each leg in the air, do some calf stretching, he measured my arch height etc. He confirmed what others have said about my feet which is that they are not the issue.
My issue is apparently coming from my hip, back area. He is the first person to consider this possibility, everyone always looks at my feet! I am slightly imbalanced and lean to the left when I do things. No offense to my body but this is the WORST idea for my body ever since my right side is so much stronger than my left. It didn't sound like there was any miracle cure for being imbalanced but he did say that I can get my body better equipped to handle this imbalance. Also since my right knee does hurt sometimes when I run, the imbalance is not the cause of the problem, but simply the reason why my left knee bothers me all the time.
So, the actual problem? Tightness. He was pushing on parts of my legs and telling me it shouldn't hurt at all and I was about to cry in pain. Apparently, the most important part of my physical therapy was probably the foam roller and it was the part I was least serious about. Sure, I did the foam roller when I was about to work out or do my physical therapy exercises but he said I should be doing it as much as I possibly can, several times a day. Dear Parents, It may sound strange but your 5 year old will be learning a new technique called "foam rolling". Since Ms. Winn has to do it several times a day, we figured what better way to ensure that happens than to make it just as essential to the kindergarten day as reading instruction :)
I have to say, while he is the first to say it, this "diagnosis" is not shocking to me at all. I have never been a flexible person and add that to my overall hatred for all things stretching and you have an obviously injured runner. To give myself some credit, I have been stretching a lot more. I never work out without SOME stretch after. But is it enough? Obviously not.
Enter: THE PLAN.
To Buy
- 1 high density foam roller (apparently mine is not serious enough, go figure)
To Do
- 10 minutes of foam rolling 2-3 x per day
- calf stretches 30 seconds, 3x per day
- quad stretches 30 seconds, 3x per day
- squat and hold 60-90 seconds, 2x per day
- yoga 2x per week
How am I going to fit this in? The plan is to do everything right in the morning, fit in more stretching while my kiddos are at recess (they won't notice, I already do laps around the playground sometimes), do an afternoon session any days when I am home early enough perhaps while I am making dinner and then do an evening session right before I eat dessert at night (I guess this means I'll need some dessert every night ha ha). I'm hoping if I make a habit of it, it will not seem so terrible. I also plan to make the time by easing up *a little* on my PT exercises. I am sure they are still important but not as important as this. Also it was kind of depressing how much I've been working my quad muscles and yet I was still dying trying to hold a squat for 90 seconds.
As for the running coach, we agreed that I would do this stuff for awhile until I am completely pain free. When that happens, I can choose to go back to him to have him help me get back into running safely, or I can try it out myself. The goal right now is to get there. I'll let you know how it goes :)
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sounds familiar. i, too, have become friends with the evil foam roller torture device. I'm also doing strengthening things to fix the weak areas. Give it time...it works!
ReplyDeleteThat's really cool that you got all this information during a free consultation (even if you knew most of it already)! You've got a great plan, I especially like the whole stretching out during recess. Good luck, and I hope it works!
ReplyDeleteGood luck with those stretches and fitting your plans into your busy days. It's great that you were able to gain so much info from that visit. When I was having knee pain, my doc checked out my back and hips too and that was the cause (pinching my nerve). Not fun but it got better with time.
ReplyDeleteFoam rolling is a godsend! You will thank yourself for that investment! Good luck with everything girl!
ReplyDeleteI'm so glad you found someone who gave you a good plan!! IT sounds like he knows what he's talking about, and since it's something you have not heard before, it may be the answer! I admire your motivation to wake up early and do all of those stretches/moves, you are so determined and I really think that's an amazing quality. I really hope it works!
ReplyDeleteI worked with an awesome boot camp trainer back in OR and he SWEARS by foam rolling. We each had to buy one bring it with us daily to class. I think it would be so funny to have your Kinders try it out. I know you are teasing, but seriously, sometimes I feel like I let go all aspects of me as a person when I step into teacher mode. If you have to roll several times a day bring you extra one and use it as a REWARD for good behavior. They would COMPETE to get chosen to roll with you. hehe!
ReplyDeleteI am glad you got some good info about your knee and I hope your plan helps you. Have you been doing yoga or not? Is that also new...can't remember if you have mentioned it before? Have you ever done pilates? I used to all the time and I was in the best shape of my adult life and stronger than I am now that I do more cardio and fewer strength training exercises. Speaking of which it is SO time to hit the gym.... Good luck!
<3 Katie
Sounds like a successful and promising appointment!
ReplyDeleteNow, just make sure you do as you're told. ;)
Sounds like a great plan. Almost every runner I know owns a foam roller. They seem to be majical. I didn't knew there were such things as high density ones though. Where do you get them?
ReplyDeletei just started using a foam roller at the gym and it is SO painful. i finally know what all the fuss is about.
ReplyDeleteits a good thing you can fit all your exercise into your day.
I could have written this post! I had the SAME thing happen in the spring season, and was told the same thing. I REALLY worked on strenthing legs and hips and I've luckly had no more problems. Isn't it crazy that these all stem from KNEE problems?! The foam roller works, but can HURT! You'll get used to it. :) Good luck! :)
ReplyDeleteThe foam roller is a gift from the running gods. These gods also gave me The Stick. The stick helps me loosen up my calves, hamstrings, (and if my boyfriend is feeling nice) my IT bands. These things have made all the difference in my running health!
ReplyDeleteWith all these comments on how essential foam rollers are for runners, I feel like i should get one haha. Want to pick me one up while you're at the store? I don't need heavy duty...
ReplyDeleteso i've written you an email, read your blog, commented.. how else can you help entertain me at work?
That sounds like a great plan! I really hope it works, too... That's why it's so good to get different opinions. SOmetimes people are just so focused on the obvious, it's great that he actually looked up! Now, I'm wondering if I should get a foam roller...
ReplyDeleteI hope your stretching plan goes well and you get to feeling better. YOu'll have to let us know what foam roller you get because I was thinking I need to get one of those for my legs after riding. Thanks!
ReplyDeleteGood luck with the stretching. It is always so hard to remember to do it but it is SO worth it. Maybe you should give yourself a reward for each day that you complete all of the stretches. Rewards are always good! : )
ReplyDeleteI am yet to purchase or try this foam roller that everyone talks about but it sounds torcherous!!
ReplyDeleteThat's great that he had some NEW advice for you!! I hope it works out!
Wow - what an awesome appt. I really hope that this plan will get you back to feeling good as new. There is nothing more frustrating than an injury keeping you from doing what you want to be doing!
ReplyDeleteGood luck! I hate stretching too, but I think I really need to start or I'm going to end up an injured runner like so many other bloggers. Also, you can always do some morning stretches with your kids. I try to get in a stretch break at least once a day with mine. They're sitting all day long so they love it!
ReplyDeletewhat a cool appt! I always like when people look beyond what is hurting to see what is causing the pain dice sometimes it can stem from something else. good luck enforcing the new routine! daily dessert, not too hard to implement :)
ReplyDeleteCUTE blog!! Love love love your background! Thanks for commenting on my blog...hope you find some time to make some spaghetti squash..so worth it.
ReplyDeleteAs I study for the personal training exam a lot of posture issues come from misalignment and tightness, it sounds like are on the right path to address your issues. Good luck!!!
Courtney
Adventures in Tri-ing
http://courtlove111.wordpress.com
foam rollers are AWESOME we have them at my gym that I work at. We even have a 15 min foam roller class twice w week to show people how to use them! they are such a great tool and great for runners!
ReplyDeleteGood luck! My knee problem is the result of hip pain and hip tightness. I didn't catch it soon enough and am still in physical therapy. Hopefully your issue gets better soon!!!
ReplyDelete