The Recovery - Part 2

Check out The Recovery - Part 1 for the background of my injury & some deep tissue techniques.  This post will focus on the exercises my physical therapist has me doing.

Below are a bunch of photos of the different exercises she has me doing.  I am using Therabands that she gives me but you can find bands at most sporting goods stores or online.

Just a reminder:  I am not a doctor or physical therapist and I don't play one on my bloggy blog either.  This post is just me explaining my experiences so maybe you don't have to learn the hard way.  But if you are like me, the hard way is the only way to learn!  If you are currently experiencing pain then you should see your doctor pronto to help guide you to your recovery.

Clam with Theraband - Make sure hips are stacked.   I know when I am not doing it correctly because I can lift my leg much higher.  When my hips are stacked I don't get a lot upward movement.  Work up to 50 times both legs.

Clam with Theraband - starting position

Clam with Theraband - end position

Monster Walk - Engage ab muscles & tuck in tail.  Keep feet shoulder width apart & legs straight.  Walk with small controlled steps.  30 steps Forward then 30 steps backward.

Monster Walk - forward

Monster Walk - backward

Monster Walk Sidestep - Stand tall w/upright posture.  Engage ab muscles & tuck tail.  Maintaining engaged core step to side keeping feet pointed straight ahead.  Avoid bobbing trunk.  This one is a killer for me!  30 steps Left, 30 steps Right

Monster Walk Sidestep start

Monster Walk Sidestep - right sidestep

Monster Walk Sidestep - left sidestep

Hip 4 Way Kicks Abduction - Stand tall keeping abs engaged.  Keep knee straight & bring out to side.  Keep toes pointed forward.  Below picture has band on left leg.  Since my injury is on the right side my PT has me doing the 4 way kicks on my left side & standing on my right.  20-30 kicks

Hip 4 Way Kicks Abduction - starting position

Hip 4 Way Kicks Abduction - end position

Hip 4 Way Kicks Adduction - Stand tall keeping abs engaged.  Begin with leg out to side, keep toes pointed forward.  Pull ankles together while maintaining straight knees & toes pointed forward.  Below picture has band on left leg.  Since my injury is on the right side my PT has me doing the 4 way kicks on my left side & standing on my right.  20-30 kicks

Hip 4 Way Kicks Adduction - starting position

Hip 4 Way Kicks Adduction - end position

 Hip 4 Way Kicks Extension - Stand tall keeping abs engaged.  Pull leg from forward postion back so feet are parallel.  Keep toes pointed forward.  Below picture has band on left leg.  Since my injury is on the right side my PT has me doing the 4 way kicks on my left side & standing on my right.  20-30 kicks

Hip 4 Way Kicks Extension- start position

Hip 4 Way Kicks Extension- end position

Hip 4 Way Kicks Flexion - Stand tall keeping abs engaged.  Keep knee straight while kicking leg forward.  Below picture has band on left leg.  Since my injury is on the right side my PT has me doing the 4 way kicks on my left side & standing on my right.  20-30 kicks

Hip 4 Way Kicks Flexion - starting position

Hip 4 Way Kicks Flexion - end position

Bridge with March - Starting in bridge pose, alternate legs making sure hips stay level.  Another toughie for me!! - 10 - 15 each side, 3 sets

Bridge with March - starting position

Bridge with March - right leg

Bridge with March - left leg

Piriformis Stretch - Bend Right knee up - pull middle of shin towards left shoulder.  30 seconds, 3 sets

Piriformis Stretch

Here is a Youtube video showing using a ball to get to the piriformis release.  There are quite a few other videos on piriformis release, stretches & exercise on YouTube.  Just search for piriformis. 

Endurance Basecamp has a great Strength Training for Runners book.   You can buy it on-line & download the pdf.  A lot of the exercises that are in this book are variations of the exercises my PT has given me.  Really, really wish I kept up with these exercises 2 years ago when I picked up the book since it would have prevented my current predicament.   Oh well, that's water under the bridge.  The main reason for these 2 posts are for me to be able to refer back to after I feel better.  That is what is so killer, as soon as I feel better the strength training goes out the door.  I plan to NOT do that this time. 

One a side note - I tried out a new yoga class at my YMCA last Thursday over lunch hour.  I got there a few minutes early & talked to the instructor.  I let her know about my injury.  She told me she had piriformis syndrome several years ago.  She said it took about 6 months to heal but it did heal completely & she hasn't had a problem since.  I had a sneaking suspicion that this injury would be around for a while. 

It has been over 2 1/2 months since my first incident & close to 2 months since my first visit to the doctor.    I think I will be sticking to 5K races for some time.  I don't plan to register for any 1/2 marathons this spring even if I get the OK.  The earliest I will consider doing one is next fall.  I figure the winter will be a great time to work on getting faster at the short distances.  I may only do Sprint tri's next summer although I haven't ruled out an Oly yet.  I will wait to Spring to make that decision.