Last week I met with Alisha, my physical therapist. We had been in contact a few months ago to work on my hamstring issues, and at the time I wasn’t able to fully commit the time to “back off” on training, so we started back up again now that the main racing season is done. (“What? I need to stop running to get better? Not so sure I can do that right now!!”)
I think I am ready to move on to more strengthening exercises to improve my High Hamstring Tendinopathy (HHT) situation. She came up with some exercises to start with, and I tell ya, I am feeling it already. It’s nothing that hard, but I have been avoiding exercises like this for awhile so my body is reminding me of that. After an hour appointment with her, Yikes! It’s all good though because I’m not sore the next day, just a bit of lingering “glow” feeling after I’ve done the exercises. Hopefully that means I’m working in the right direction!!
I’m doing a mix of glute and hamstring strengthening exercises. The exercise that I dread the most right now are single leg bridges and a single leg deadlift. Ooof! Those are both really hard for me. The bridges challenge my strength, and the deadlifts challenge my balance and make my hamstrings a bit angry. But I’m considering this “phase 1” of my recovery plan, and following along with the recommendations. Easing back into adding load on my hamstrings.
Alisha also outlined my run schedule, because quite frankly, if I don’t have a plan in place, I just want to go out and run ALL the miles, even if they are not enjoyable or a good idea. Especially this week because I am on vacation, so I have time to get out there any run! Given that, this is how my schedule this week looks:
- Monday – 3 miles on treadmill (easy miles)
- Tuesday – 7 to 9 miles (my “long run” because I’m racing this weekend)
- Wednesday – Rest!
- Thursday – Turkey Day!! Neighborhood 5K, and maybe a few miles with my family?
- Friday – Rest!
- Saturday – Holiday Hustle 5K
- Sunday – Rest!
Each of my days will also include about 15-20 mins of PT exercises. 15 mins if I’m focused, 20 if I’m goofing off 🙂 Not sure why a lot of us (including me!) find it hard find the time or interest in doing PT exercises when we really need to do them, but can get out there and run 20-60 mins no problem. Trust me, I have the same struggle, but I’m committing here and now to get it all done and following the plan!!
And PS, if you don’t have a run scheduled on Thursday, think about one or our local races like Dave’s Turkey Chase in downtown Toledo. It’s not too late to sign up!
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Q: Are you guilty of slacking off on PT exercises?
Q: Are you going to a Turkey Trot on Thursday?
I am going to a PT today and I am weirdly excited to get started with more exercises like this and see what they recommend. I do them already, but maybe I am doing them wrong, or not enough, etc. To be honest, PT exercises are a very easy part of a routine- I can do them in front of the TV and only 15-20 min. I can have them done in the amount of time it would take me to drive to a gym.
Also, it’s great that you still get to run a good bit while you’re rehabbing. Your PT sounds awesome to help you plan for that while fixing your hamstrings!
Amy Lauren Scott recently posted…Weekly Rundown: November 13-19
I hope you had a good appointment! I think a PT plan is like a training plan… such great hopes of what is in the future!!
I was seeing a PT this summer for a medial calf issue. I was all fired up about getting stronger while I was going to see him, but, after I got through my marathon, my motivation started to wane. I force myself to do the program at least 3 days a week, but I was out in Phoenix this past week and didn’t do my PT exercises once. Now that I am back home, I am going to make myself get back to it. A group of us are running a post-Turkey half marathon on Saturday to honor a mutual friend who died running the same race last year. Hard to believe it has been a year.
I remember you mentioning your friend last year. I’m sure he would be happy to see all of his friends thinking of him, and gathering in his honor. Travel time is especially hard to keep the PT exercises going. Especially if it might mean laying on the hotel carpet. ewwww.
I’ll be doing a turkey trot on Thursday while pushing 100 lbs+ in the running stroller. I love the logo of the turkey trot you will be running.
You go girl!! I’m always in awe of people pushing strollers during races… especially because they are usually passing me 🙂 Have fun!
Oh yes, I slack off on PT! I normally do them between sets while I’m lifting.
But hey, at least you’re working out!