Tag Archives: Physical Therapy

A Most Welcomed TGIF and a Giveaway!

It’s been awhile, hasn’t it? Thanks to everyone who reached out to me about Kennedy; it hasn’t been easy, but like I said in my post, getting to spend 12 years with him was a true treat. I miss him every single day.

I thought I’d attempt my return to sporadic blogging with a Friday Favorites post! That’s lighthearted and fun, yes? After my sad last post, and current events, a little fluff could be nice. Also a winner because it includes a giveaway! Aw yeah. Skip down to the end if you don’t care about the favorites and just want to enter the giveaway. But in the meantime, here’s what I’m loving lately:

Finish Line Physical Therapy
As most of you know, I started visiting Finish Line after I was diagnosed with a stress reaction in my femur back in March. And as most of you know (or figured out), once again I didn’t run a fall marathon. That’s another post for another day, but I do want to spend a little time waxing poetic about physical therapy! I’ve been to a few different physical therapy places in my day (a place for shoulder tendinitis when I was in high school, a place for my IT band issues two years ago, etc.), but none of them were runner-specific. I have to say, going to a place that not only understands and caters to runners is a bonus, but having physical therapists that are also runners really brings it to the next level.

Finish Line has everything a runner could need when it comes to both rehab and prehab. Alter-G treadmills! Normatec compression sleeves! Vibrating foam rollers! And aside from all the ‘gadgets’ they have a really knowledgeable and friendly staff. I’ve been going every few weeks to see Caroline, and I always look forward to my appointment. Not only is she super friendly and someone who I would want to be friends with outside of PT, but she knows her stuff. I can e-mail her and run things by her, get her advice about my shoes, mileage, cross-training, and more. Even though I’ve had some setbacks during my return to running, they’ve been minimal and mostly due to my own stubbornness.

Going to Finish Line has opened my eyes to the importance of having a physical therapist in your corner for a proper prehab routine. This is definitely something I’m going to continue to invest in for my future!

The Skimm (and Skimm Ahead)
I’ve been an on-and-off reader of The Skimm for quite a few years now, but as of the last few months have been reading it daily. I think a big part of why I’ve been so dilligent in reading it in part due to their new app, Skimm Ahead!

For those of you not familiar with The Skimm, it’s a daily e-mail that comes straight to your inbox in the morning, Monday through Friday, with a brief overview of what’s going on in the world. It includes the latest top stories and headlines broken down into just a few paragraphs each, in digestable and easy to read (and funny) language. It’s the perfect thing to read on your commute, or when you first get to work and aren’t quite ready to start your workday.

The app, Skimm Ahead, includes the daily e-mail in the app, along with a lot of other fun features. Here are just a few:

  1. They’ve created a bunch of different calendars that you can easily integrate into your own so you can stay on top of important upcoming events (or you can just view it in the app without adding it to your personal calendar).
  2. There’s a section of top reads that don’t necessarily make it into their e-mails, but are worth reading,
  3. A list of best sellers and suggested reading is also available, which I actually love.

Needless to say I’m all about TheSkimm these days. If you aren’t subscribed, you really should!

Top Shop’s Black Ripped Jeans

If we’ve ever talked about clothing (in real life or on the internets) you’ve probably heard me complain about my super long torso and regular length legs. This often presents itself as a problem when it comes to finding jeans. As I’ve gotten older (and they’ve come back in style), I’ve learned and come to embrace high-waisted jeans as my friend. The higher, the better! Anything low-cut (or not specifically designated mid-rise or high-rise) seems to give me a muffin top, have me constantly pulling at my pants, and just generally not feeling comfortable or good about myself. Oh, and I definitely need ‘ankle’ jeans, because apparently I have short legs, too. Go figure!

So, when I saw these Topshop Destroyed High Rise Ankle Skinny Jeans (that was a mouthful!) at Nordstrom, I knew I had to give them a try. They are AMAZING. They hit right below my belly button, have just the right amount of stretch so they aren’t restrictive, and are distressed which is totally on-trend right now. I wish they had them in more colors because I’d buy one of each. I’m actually considering a second pair…

Go Macro’s new Thrive Bars – GIVEAWAY!

For some of you, this is why you’re here; the Go Macro Thrive Bars! I was sent a few to sample about two months ago, but wanted to wait until I had a chance to try all of the flavors before writing about them. I’ve been a Go Macro Bar fan for quite some time, so when I heard they were coming out with a new bar that included all I loved from the original bars plus some ancient grains for a little extra fiber I couldn’t wait to try. The new Thrive bars “contain plant-based protein, essential fatty acids, and prebiotic fiber to fuel your body and mind.” As with all of Go Macro’s products, they are USDA-Certified Organic, Non-GMO Project Verified, Kosher, Gluten-Free certified, 100% Vegan, and soy-free. AND they’re currently available to purchase online and in Whole Foods as of October!

They’re just under 200 calories and are dense without being too much. They’re a perfect snack for anytime. And most importantly, they’re delicious! I received a sample pack, and it was no surprise that my favorite is the chocolate, nuts, and sea salt. I also really enjoyed the caramel coconut, and the chocolate peanut butter chip. I didn’t, however, enjoy the blueberry lavender… but that’s just my personal preference. I generally prefer to smell my lavender, not eat it!

The kind people at Go Macro offered a giveaway for my readers! They’re giving away a Thrive Assorted Tray to one of you! All you have to do is tell me what your favorite quick go-to snack is in the comments below and mark it as complete in Rafflecopter… and there are other options you can complete to up your chances! The giveaway will end on Wednesday 11/23!

a Rafflecopter giveaway

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Filed under Food Review, Life, Running

Let’s Try This Again…

“Is this thing on?”

Well hello there! I know, I know, once again I popped in to say hello and tell my latest sob-story, and then I disappeared. I’ve gotten pretty good at it, haven’t I?! I know I’m well overdue for an update but I didn’t want to speak too soon, like last time. So let’s take a step back, shall we?

Last time I blogged was April. I’d run a pretty solid 5k while dealing with some weird non-specific quad discomfort, that after getting checked out resulted in an inconclusive assumption I had a femoral stress reaction. This latest injury put me at number three in the run/injure myself cycle since fall 2014. I’d gotten numb to the disappointment and frustration of a running injury, so I once again put away my running shoes and carried on as best I could. This time, however, was slightly different since it was a pretty clear-cut (and slightly serious) injury which required a more diligent and cautious rehab approach than my previous weird ankle and IT band issues. After the diagnosis I immediately got in touch with Finish Line Physical Therapy, and started seeing my PT, Caroline, about two weeks after the initial diagnosis.

Originally my doctor told me I could continue with any cross-training that didn’t include high impact to my legs (so no running, jumping, etc.), while holding off on running for a solid 3 weeks. It sounded a little short, but I figured it would be fine. When I went to physical therapy, though, Caroline wanted to take a more cautious approach… So I waited a full month before trying anything running related. While I wasn’t running, I kept going to Refine Method (and modifying any type of jumping with other, equally difficult exercises), took a few spin classes, and started taking hot yoga. My last run was on March 22nd, and my first short and slow run/walk outside was on April 23rd. After that initial run/walk outside in April, I switched over to the Alter-G for the next 5ish weeks (about 2x a week). [Side note: I am SO thankful Finish Line has an Alter-G! It was a mental game changer for me this injury go-around.] I continued with the run/walk approach, but rather than doing just two or three minutes at a time, the Alter-G allowed me to bump up the amount of time I was spending doing continuous running, sooner. This was all while going to PT once a week and getting some great soft tissue release on my quad and doing stability exercises for not only my legs, but also my glutes and core. By the time I hit the end of May, I was ready to tackle a continuous 15 minute run outdoors… two full months after I stopped running.

I thought the first run back was going to be terrible. Now don’t get me wrong, it was pretty uncomfortable and awkward, but I was running! And I didn’t have any pain during or after the run! There were — and still are — some aches here and there along my quad, but that’s just everything getting back in business and I’ve been reassured is totally normal. Since that first 17 minute run on May 30th, I’ve gotten up to a 16 mile week, including my longest run of 5 miles since March. I’m trying to keep a day in between each run as I ease back into things to give myself a little break, and I’m not running more than 4 times a week right now. There’s no point in pushing myself too soon, because I’ll wind up with another injury. I mean heck, with my history even if I don’t run much there’s still a chance I’ll get an injury. So slow and steady is the name of the game for me right now… which is fine because it is, of course, hot AF in the northeast. Yay for humidity!

So where does that leave me? What are my plans? Well, I went to PT this morning and was told that I’m progressing really well, and if I’m diligent and careful over the next few weeks, everything should be back to normal. Which means… I’m going to run the Chicago Marathon!! I deferred last year because of my weird ankle and foot issues, so I have an entry for this year that’s either use it or lose it. I made a tentative training plan and reviewed it with Caroline and she gave me the go-ahead. The race isn’t going to be fast or pretty (I’m topping out at an 18  mile long run with a max of 35 mpw), but I only have 13 weeks between now and race day and my number one priority is to get to the damn start line without an injury! If I can keep myself healthy (how many times have I said that here in the last two years? I’m a broken — almost literally — record…) and get over this injury cycle hump, I’ll feel a lot more confident to actually tackle racing a marathon. But right now I’m setting my sights on just getting to the start line in one piece. There are no goals for race day except to finish in one piece, so I’m hopeful I can at least accomplish that.

So here we go, again…

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Back to Running… Finally!

It’s been a long time coming, but I feel like I am finally able to confidently say I’m back to running consistently. For those of you that haven’t been following along, I developed IT Band Syndrome at the end of October while training for the Philadelphia Marathon and had to DNS. I then spent the next few weeks desperately trying to rest and strengthen on my own to no avail.

Eventually I went to Physical Therapy (which I continued to go to weekly for nearly two months) and that along with a combination of strength and cardio from Refine Method, cardio from FlyWheel, strength and centering from yoga, and additional PT exercises I finally started to run again at the end of December, albeit sporadically. By the time mid-January rolled around I had “graduated” from PT, partially because I had improved and was able to run 3 miles without pain, and partially because my insurance would no longer cover my visits (even though they barely did to begin with) because sports injuries weren’t included and being able to run over a mile isn’t considered an issue by insurance (which is fine for the average person… not so much for someone that identifies as a runner).

Graduation from PT gift!

Graduation from PT gift!

I started back with a base-building plan with the understanding that if anything felt ‘off’ or it just didn’t seem like a smart idea to run on a particular day or to cut a run short, I would. I made a conscious effort not to put any future races on my calendar for a fear of having to pull out of them and I plugged along, logging anywhere from 15 to 22 miles each week in the last month or so. And to say it’s been trying on my motivation to start running consistently at the end of January/beginning of February in the tri-state area would be an understatement. There have been plenty of days I haven’t wanted to leave my apartment, let alone run along the Hudson. Yet I’ve managed to get myself out the door more days than not, giving myself some leeway when needed, but always remembering in the back of my head that my goals aren’t just going to come to me.

I don't like you, winter.

I don’t like you, winter… even if you are pretty sometimes.

This week (if all goes according to plan) I’ll hit my highest mileage week since October 14-19 and will finally be ready to tackle a double digit long run next weekend! I’m also running a 5k race next weekend, but don’t have any actual plans to race. It’s the first race in my quest for the NYRR 9+1 so I can run the New York City Marathon next fall and I’m excited to pin on a bib for the first time since September. In addition to having my eye on a few NYRR races for spring and early summer, I’ll be running the Broad Street Run in Philly again this May with some of my good friends from college. So as long as I can keep myself healthy, I have high hopes of doing some great base building so I can finally tackle the marathon I’m capable of this fall!

Tell me…
Are you training through this cold & snowy winter?
What are your spring racing plans? 

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Filed under Life, Running

Running Update: Physical Therapy & Massage

Last time I mentioned running on the blog I wasn’t running, but rather cross-training a lot. I figured an update was due even though much hasn’t changed.

For those of you that don’t remember, I first noticed some weird IT band tightness and aching on the outside of my left knee in the middle of October. I thought I was being smart about it and skipped a few runs, foam rolled and tried to do as much at-home strength work as I could, and crossed my fingers and toes. Unfortunately that wasn’t enough and by the end of October I had full-blown ITBS. I had to drop out of the Philadelphia Marathon, but assumed I would be back to running by the end of November at the latest. Well, here it is the end of December and I’m still not really running.

The funny (and frustrating) thing about this injury is that it doesn’t hurt unless I’m running. I can walk miles and have no issues, go to Refine Method, take a spinning or yoga class, and feel fine. But previously, if I went for a run, I’d start to feel discomfort that turns into pain anywhere between miles 2 and 4 (when it starts to hurt is random – depends on the day!). So as you can imagine, I’ve been doing everything but running. It stinks that I haven’t been able to run, but I’m thankful that I have access to so many different kinds of cross-training to help keep me sane. And it doesn’t hurt that I’m already seeing results from my Refine Method classes!

My cross-training best friends

My cross-training best friends

When I realized a few weeks ago that the ITBS wasn’t going to go away on its own I decided to visit a Physical Therapist. The first visit was an assessment where she had me do lots of walking, random movements, and basic strength tests. It was determined that my IT band and hamstrings weren’t actually that tight, but that the general area was tight and weak…. including a weak butt and core. I was given instructions to continue my at-home strength work (clam shell variations, leg lifts, etc.) and to come back for some manual massaging, stretching, and Graston. I also made an appointment for (and had) my first ever massage.

Originally I had dismissed the idea of going to Physical Therapy. I assumed they would just tell me to keep doing the exercises I’ve been doing without much else. It hadn’t even crossed my mind that they would be able to do manual massage and some myofascial release, which could be a huge help considering the injury I have. So when I went for my second appointment and she took out what resembled Medieval torture devices, I knew things were about to get serious (and painful). I’ve heard horror stories about how painful Graston is during as well as after, and I’ve seen pictures of some gnarly bruising. I don’t know if I just have a high tolerance for pain or my PT was just being gentle, but it really wasn’t that bad.  Sure, it was uncomfortable, but it wasn’t painful at any point. What I found most interesting was when she’d be working on one area, and another would hurt… goes to show it really is all connected!

Graston - torture tools

Graston – torture tools

I’ve had two more Graston and massage sessions since then (the second included some serious knot removal from my glutes), and as I mentioned earlier, I got my first-ever deep tissue massage on Sunday. Now if we want to talk about something that was simultaneously relaxing and painful, that would be it. Since it was my first massage and I’ve been dealing with injury, I splurged and went with 80 minutes versus 50… and it was worth every penny. She spent plenty of time with my legs and glutes, and on top of feeling relaxed when I left, I felt as though my legs were ready to run. So, that’s exactly what I did. On Monday during lunch I decided to go for my first run since December 1st (with only 3 runs before that in November).

I ran two pain-free miles! It wasn’t fast, it felt kind of awkward, and I spent the whole time worrying and waiting for that twinge of pain to start outside my left knee, but it never did. I had a slight ache outside my right knee for a moment (before being stopped at a light), but I’m hopefully that was just getting the cobwebs out. I’m hoping this is finally the end of my ITBS drama (it’s been 2 whole months!). I’m going to start out slowly and work my way back to regular running at a much slower pace than I have before, and I’m going to keep up with my strength work and cross-training… something I always say I’m going to do, but never fully follow through with. I’ve decided that 2015 is the year I become the strongest I’ve ever been. I need to invest in myself and my fitness (both running and just overall). I’m excited to see where it takes me. #GetStrong2015

Tell me…
Have you ever had a sports massage? Love it? Hate it?

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