Archive for the ‘stretches’ Category

Recently, I have noticed that when my 2 year old son does something successfully he turns to us and screams “I did it!” with his hands raised in the air.  It fun to see his excitement. I think we all need to recognize our accomplishments in life, no matter how big or small.

Last week, I ran 1 mile. I did it! 1 mile. It was my first mile in almost 3 months.  Oh, how I have missed running. I took it super easy for fear of the “strain” to come back to my outer knee.

Something that I recommend for everybody who is interested in running, is proper running techniques. Last week, before my 1 mile run, I had a friend that is an avid runner teach me more about proper running techniques.  Avoiding heel striking, posture, arms, cadence, etc. It was a great lesson.  He works at Runner’s Corner in Orem, UT. He filmed me “before” and “after”. Let’s just say there is a big difference.  It works different muscles and it feels like I am starting from scratch when running.

Is it worth it?  Yes. My friend and I think that my heel striking was a big factor in my knee injury.

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I have not exactly been running. It has been two months since I ran last.  I keep having this feeling to wait, so I do. What I have been doing is working out.  For work, they allow us to use the weightlifting facility that the football players use (Thank you Southern Utah University).  This has saved me a lot of money. The other great thing…. there is a trainer there to help out.  Most of the time there are only a few of us so we get him all to ourselves.  Of course, we focus on exercises for runners.

If you have experienced a knee injury similar to mine (friction where the IT band connects with the knee) then this is for you.

I asked him about what types of exercises to do for my type of injury.  Nothing against the dr or the physical therapist, but this guy seemed to know more about what to do than they did.  He gave me the following exercises to use to focus on quad’s and hamstring.

Barbell Deadlifts, exercise ball curls and the third which I don’t have a name for… but you are on your knees with a person behind you holding down your feet. I fall forward catching myself and then slightly pushing back up, but most of the effort of getting up comes from your legs and core.

I have also been doing squats, lunges, bench press, and others.  It has been great. I have been challenged, but not too overwhelmed.

I began physical therapy this past week. Training for a marathon is taxing on my body. I have been to the Dr. twice and it is either a strain or tendonitis.

I would rather see a physical therapist than a physician. I feel like the physician only wants to see you for 2 minutes then it is on to the next patient. It seems to be about money for them not helping you as a person.

My treatment began at the physical therapist and I was there for two hours. Awesome. I am getting the attention and advice to get my knee healed. Lots of stretching and massaging and icing.

I have strains in two places the IT band and hamstring. I believe it is called iliotibial band syndrome or runners knee which comes from overuse when adding miles.  My guess is that I was not stretching properly before/after my runs.

Here is a stretch I use for my IT band

I have also been told to ice the lateral side (left leg) of my leg, behind the knee and just below the knee on the soleus muscle

More to come as I begin this journey to heal.

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