injuries Archives - Ari's Menu

ITBS Recovery Weeks 1-5

February 26, 2013 · by Ari ·

I never intended to write posts recapping my injury recovered, but then again, I never thought I’d be out for 5 weeks going on what feels like forever. These posts will mostly be for me–to see my progress on paper, so that I don’t feel like “OMG the world is over! I’m making ZERO improvements. Woe is meeee.”, but hopefully they will also help someone who might be dealing with the same thing. But remember, I’m not a doctor, so if I say _____ works for me, you should not take that as me giving you medical advice. I mean, I love to give advice and tell people what to do, but I’m not even close to being qualified to do so, unless you count being bossy as a qualification.

The backstory (abbrev version): I developed ITBS (probably) in mid December, and it got like a billion times worse after my durring/after my marathon.

What is ITBS? It looks like IBS, but it’s not. I’m not sure which one is less fun, but I’m glad I don’t have both, because that would be confusing. Essentially, my IT band is inflamed, and when I bend/straighten my leg, it rubs up against my knee cap causing a a feeling I would compare to someone stabbing me in the knee, but that’s only a speculation. Here is an article with more info if you’re interested.

What’s been happening: I got an xray and an MRI, and everything came back clean. I’ve been taking prescription anti-inflammatories, doing pt, seeing a chiropractor who also does acupuncture and ART (active release therapy), sports massage, yoga, lots of stretching/foam rolling/strengthening.

Progress so far: After the marathon, my pain level was off the charts. Walking, and bending/straightening my leg at all seemed impossible. The limp is now 95% gone, although on bad days, walking is still painful. Things like squats feel fine now, but lunges don’t. Elliptical and bike still hurt–especially later in the day. If I walk too much, or do too much of anything, after I sit down for a bit, everything kind of tightens up, and bending/straightening becomes really painful again.

This past week:

Monday: Physical therapy. Exercises/stretching/astym/electrical stim.

Tuesday: Dr D. (the chiro/acupuncture/art guy) & yoga. Dr. D did all of those things he does. He also found a really tight spot in my calf that he thinks might be contributing to the problem. He dug fingers and needles into my body, and I grunted. It was cute. Yoga and most strength training are pretty much the only work outs that don’t effect my injury. I’m trying to learn to love yoga. It’s a process. I enjoy the poses, and the part where my muscles get tired and I sweat, but I am not a huge fan of the mental part. Shocking, right? I’m also not a fan of savasanah. All I can do is think of the million other more productive things I could be doing opposed to lying on the floor trying to “relax”. It’s not my style.

Wednesday: Massage. Not the fun relaxing kind. She did some heat/icey thing on my calf where Dr. D had pointed out that things were messed up. I may have yelled out some 4 letter words in the process.

Thursday: PT & yoga. New harder exercises/stretching/astym at PT. Yoga was yoga.

Friday: Dr. D + 15 min on the elliptical. Dr D did his thing, and I was actually feeling pretty good. I’d had a couple really good days in a row where WALKING DIDN’T HURT. I was so excited. I tested out the elliptical. I had done it as a warm up in PT on Thurs for 10 minutes, and for the first 2 it hadn’t hurt, then it only hurt a little. I was hopeful. This day it hurt the entire time, but in a dull way, not a stabbing way. I was happy.

Saturday: 25 min elliptical + 30 min strength training. My knee didn’t hurt for the first 10 minutes of the elliptical, then was again just a dull pain. I went straight into some strength training, felt great, got super sweaty for the first time in a long time, and was on top of the moon. Then, that afternoon the pain was back, and hurt like it did 2 weeks ago. Total bummer.

Sunday: Rest. I wanted to test out spin class, but my knee still hurt when I woke up, so I took a rest day, and moped about how my progress earlier in the week had only led me to taking 1o steps back.

This week I plan to do less. Dr. D suggested that I may be over treating, and that I keep pushing the irritated area, but never give it time to actually heal. I am also going to try out a more running-specific physical therapist. It’s tough because I’ve been going to the same place for a long time, and had a lot of luck treating my achilles tendons, but I feel like I need a second opinion from someone who actually runs. I’ll let ya know how it goes!

Needles & Goiters

March 22, 2012 · by Ari ·

And the award for best post title ever goes to….!

Not ME?!?!

You must be joking. Everyone wants to read a post about goiters. And since that is clearly the most exciting part of this post, let’s save that for last and start with needles. Yesterday, I returned to physical therapy for some more Trigger Point Dry Needling. As I mentioned on Tuesday, I have not been feeling great lately. I was beginning to lose hope about these super painful treatments, but I figured I started it and should stick it out. Yesterday was super fun because on my right calf, then hit a blood vessel.

See that bruise? Okay, so it's not as big and scary as I was expecting. I don't bruise very easily, but yesterday it was bleeding and that was kind of scary. Who knew needles could produce blood?

And on my left calf, hit some nerve that sent a tingling sensation in my foot and a burning sensation down my leg. Don’t be scared mom! I asked lots of questions and ~~even though they’ve never done this before~~ they said it’s totally normal 😉 I spent most of the afternoon walking like a freak with super tight calves which is always the case immediately after. But then I went to rehearsal, and for the first time in over a month I COULD DANCE WITH MY STUDENTS!!!! I don’t know if you realize how ridiculously difficult it is to teach choreography when you are having trouble with just walking around, but it is hard and painful and not fun. I didn’t even realize just how limited I have been until all of the sudden, I was able to actually move and it wasn’t hurting, and I felt happier and better physically than I have in over a month.

Then, this morning I got up and walked to the bathroom without stumbling!!! I’m always tentative and nervous to start moving in the morning because that’s when the pain is the worst, but this morning, I felt only slight stiffness AND I RAN YESTERDAY! And not just la la la look at the ducks and my snail pace run. I did a tempo run at my new half marathon goal pace (9 min/mi). The run was nothing too spectacular speed wise. I met my goal, and that was cool, but lately every single time I run, and often even if I don’t, the next day I feel absolutely awful. Yesterday I ran and danced and loved life and today I love life even more because I can walk, skip, jump and pick flowers while gazing at rays of sunshine 😀

Okay, now let’s talk about weird things like goiters. About 2 weeks ago, I went through a little bit of the crazies. I was dealing with crappy insurance changes, mistakes that were minor in the long run, but felt major at the time, and a stupid endocrinologist who I’ve always hated, but due to lack of communication, almost changed my prescription TWICE without having seen me in 3 months. If you have thyroid issues, you know just how crappy it feels when your dosage is wrong, so this obviously caused a ton of anxiety, and a few days of feeling like an emo teenager because I handle changes and lack of control about as well as those people on The Biggest Loser who spend hours crying in the gym because they have to train with a different trainer for the week.

Enough was enough, and I sought out a new specialist, and had an appointment within 2 weeks! I waited to get into Dr Brard’s office when I was diagnosed for 6 months. Ummm, listen Dr B, you suck and I wish I would have known that when I signed up for your stupid 6 month waiting list. So today I had my first appointment with a new endo that came pretty highly recommended. There aren’t very many of them in Phoenix and almost all of them come with super negative reviews. People are picky about their thyroids, and I don’t blame them.

I feel like this office was love at first site. The guy behind the desk was nice and friendly and didn’t mess anything up! Then the nurse laughed at my stupid jokes and didn’t seem annoyed by the fact that I refused to shut up or let her get a word in edge wise. Then the nice little assistant endo man asked a LOT more questions than I had ever been asked before, and noticed things that are associated with thyroid and still bothering me even with medication. Like the fact that my hands and feet are always freezing. Like as I type this, I wish I had mittens on. Then he asked if I had any stretch marks and I said “only from when I was fat” which prompted several more questions about my weight loss. He was nice. I liked him.

While I waited for the main doctor to come in, I started looking around the office, and they have all of these funny pictures.

Agreed.

He has a sense of humor! This place is just racking up the points in my book! Then the doctor came in and before he said anything, congratulated me on my weight loss. I guess his friend filled him in. It’s been so long now that I’ve been around the same weight, that I sometimes forget that I did something kind of cool, and lots of people would like to lose 75 lbs and never do. He seemed so impressed that I “get it” and mentioned that he sees people all the time that just never do. Thanks doc!

Then he felt around in my neck–let me tell you, this is the least fun thing (well that and all the blood drawing) about going to the thyroid doctor! I do not appreciate people touching my neck, and it always feels like I’m choking, but I mean that’s where the thyroid is, so whatev. Then he tells me “Yes, you have a goiter. It’s small, but firm.” To which I responded “LIKE THAT OLD WOMAN ON SEINFELD?!?!!??!

I can’t for the life of me figure out how to get the actual video on this post so you should click on this and watch it!

He knew what I was talking about which scored him more points, but I guess it’s very common with thyroid disease.

“Hashimoto’s thyroiditis is a more common cause of goiter formation in the US. This is a autoimmune condition in which there is destruction of the thyroid gland by one’s own immune system. As the gland becomes more damaged, it is less able to make adequate supplies of thyroid hormone. The pituitary gland senses a low thyroid hormone level and secretes more TSH to stimulate the thyroid. This stimulation causes the thyroid to grow, which may produce a goiter.”
Source

Anyway, I guess the goiter is no big deal, and my meds should keep it from getting any bigger. They better, because my so sensitive best friend Jason made sure to let me know that if it got like the woman on Sein, that he wouldn’t be able to be seen with me anymore. Thanks Jas. So glad our friendship is based on such meaningful deep qualities 😉 I guess if it keeps growing I’ll just have to call Elaine, and ask her to do some volunteer work hanging out with me…

That’s all for now. Got new blood work today, and have to get more on Monday, but really I’m just thankful to have a doctor who seems like he gets it and is not a jerk face!

I Think I May Have a Problem

March 20, 2012 · by Ari ·

Hi, my name is Ari and I have a running problem. That’s step 1, right?

Okay, let me tell you a little bit about how today went down. I woke up, got out of bed and was immediately in pain. Stumbling, struggling to walk across the room kind of pain. It was super fun, let me tell you. Both of my achilles were on fire, and the outside of my right knee that had been hurting, then gone mostly away, was back with a vengeance. I started to really think about at what point running was still worth it, and at what point it started being harmful to my body rather than helpful. I seriously contemplated taking a break. A real one. Not like that time I didn’t run for a week and called it a break.

Then I went to the gym for spin class, missed the last sign up spot by one minute, said some 4 letter words, and set out on a 15 mile bike ride outside. It was lovely. The only thing that would have made it better is if Linda and the woman that always yells during class had come with me. I love that woman that yells. She cracks me up. By the end of my ride, I was feeling a little better. First thing in the morning is always the worst. Once I get moving and stretched out a little, the pain is still there, but manageable.

I started to think about what constitutes an injury. I can run. It hurts, and it’s not easy right now, but I am not in enough pain that I can’t do it. And to be honest, it’s always hurt. It just used to hurt slightly less, and while my knee pain is fairly new, it’s not like it’s bad enough to make anything impossible. This may be ridiculously bad logic, but it’s my logic, so instead of taking a break, I decided to say F you to my injuries and sign up for 4 races.

You can judge me. You can think I’m crazy, or stupid, but I refuse to let some pain tell me I can’t do what I want to be doing. Have you ever tried to tell me I can’t do something? It’s the fastest way to get me to do it. In fact, if Steve were to tell me he didn’t think I could clean the house, he would all the sudden find himself living with an obsessive neat freak. Please don’t try that. I really hate cleaning!

Anyway, here is my calendar for the next couple of months

March 24: South Mountain Classic 5K
Impulse decision when I realized I hadn’t run a March race, and I’d really like a shiny new 5K PR. But I haven’t been running fast at all lately, so we’ll see how that goes.

April 14: Firefly Run 5K
I’d been planning on registering for this, but just hadn’t yet. You wear pretty lights! How fun! Plus I will be running this with my best friend! It will be her first 5K and I plan on running the whole thing by her side.

April 21: Pat’s Run
Again, I’d been planning on this one, and even though I am super annoyed by their registration process (Ummm, listen Pat Tillman Foundation, I am NOT a jogger), all my real life running friends and blog running friends are doing it, and I give in to peer pressure 😉

May 5: Whiskey Row Half Marathon
Let’s talk about Whiskey Row. Specifically the elevation.

Yeah, that’s over a 1,500 ft difference in elevation, and the entire first half goes straight up. I honestly am not 100% sure I can even finish this course, but I feel like I am ready for a challenge. I am ready to be training for something again. The last month has been pretty lack luster in the training department, and I miss feeling awesome and strong after long runs, and excited after speed sessions. This is what I’m doing, and my body is just going to have to keep up. Got it body? Okay, good.

And last, but not least, I have my eye on a half marathon PR race.

That would be RnR Seattle. I’ll be in the north west at that time anyhow, and if I can make it happen, I would absolutely love to do this race! I have my heart set on a sub 2:00 half in 2012, and I am pretty sure it’s not going to happen at Whiskey Row…let’s be honest. I know I could find a goal race in the fall, but I also don’t want to wait until then. This isn’t a flat course (and it has an awful looking uphill finish–I mean seriously?!?!), but I actually don’t mind a little rolling hill variety, and I really love Seattle. Fingers crossed that life works out, and I’m able to do it!

What’s on your race calendar?

Will the Real Slim Shady Please Stand Up?

November 4, 2011 · by Ari ·

I have been geeking out over the fact that we would be running a movie title for weeks now. I still haven’t watched the movie, but I have a new found desire to drop everything and curl up on the couch with the puppies and watch it with popcorn in hand. I even thought about creating an exclusively Eminem play list for the occasion. What can I say? I like themese 😉 But a home girl got busy and that never happened. I will give you this, my very fav Eminem song. I love love love it.

Now the part you’ve all been waiting for. Or the part that I’ve been excited to share!

Confession: At about mile 7, we did pause Garmi and go into McD’s for a glass of water. We also seemed to hit every single stop light on the last mile which I always pause Garmi for because it doesn’t seem fair to have my time ticking away while I can’t run! But I think those extra pauses made it a ~~little~~ lot easier to pick up the pace. Still, I feel Fing ecstatic about that time. I almost used the real word, I feel so excited, but keepin it PG for the kiddos up in here. Except I posted Eminem which is full of expletives. Whatev. I ran 8 freaking miles with an average pace of 9:54. And in case I haven’t bragged enough this post, I will show you my next favorite part…the splits!:

Nooooo silly, these splits!

Mile 1–11:06
Mile 2–10:40
Mile 3–10:20
Mile 4–10:00
Mile 5–9:58
Mile 6–9:44
Mile 7–9:11
Mile 8–8:16!!!!!!!

Ok, yes, mile 8 is where all the stars aligned and the traffic lights made my life easier, but I have never in mylife seen an 8:16 mile, so we’re going to pretend that was all me. And Kara. Kara even had serious achilles pain the last few miles and stuck it out and ROCKED it!!! There is no way I could do this without her!!

After our run I made us pumpkin pie smoothies (so yummy) and had to rush to my first physical therapy appt. I finally saw a dr for the pain in my hip and mentioned how my achilles pain is worsening and she recommended physical therapy–3x a week for 4 weeks., Oy! It wasn’t too bad. My right hip is def super tight right now and my range of ankle motion is pathetic. My right foot only barely gets to neutral which is not great. Hopefully this will help. There is nothing that I’m going to let hold me back. I am running this race!

Now I’m in my sweat pants and all I want to do is sit here and drink my delicious hot coffee

Fall is here, I think~~~ YAY!!!! Also, on my rush out the door, I realized this loveliness was waiting for me on the fridge

Most wonderful supportive husband ever. I’m so lucky 😉 I love that he knew the fridge was the place to catch my attention. Haha.

Okay, so here’s what I learned on my run today

1. No matter what happens, long runs are the BEST part of training. 2 out of 2 of us agree 🙂 Few things in life feel better than completing a long run!
2. The days of no food before a long run are no longer. I ate dinner at about 5pm yesterday and never eat before a run because I have to wait 30 minutes after I take my thyroid meds, and then the idea of waiting more time for my food to settle just does not work for me, but I have to figure something out. Today I actually felt myself run out of fuel at about mile 5.
3. The time to start mild carb loading the night before long runs is here (yay?). Nothing crazy, but if you see above, my dinner yesterday was not working for me this morning. I had eaten out at lunch and felt like my calories were probably pretty high so I had a lightish dinner (about 350 calories) which was long gone this morning.
4. I need to get that gu crap. I’ve been avoiding it because it sounds gross and I don’t want to carry it around, but I need the extra burst of energy to get me through now.
5. The time for ice baths is definitely here. I know for seasoned long distance runners, 8 miles is nothing, but before October, I had never run more than 3. Ever. This is an adjustment.
6. When we started, Kara and I both could only run 3 miles (repeat myself much?) leaving a total of 10 miles to train for essentially. Today we reached the half way mark in our training. The last of the half way marks and we really are almost there.
7. If I had eaten, and Kara hasn’t hurt herself today, we could have gone an other mile or 2. I had it in me. I can do this. I can do anything.

Well I guess I have to change out of my sweat pants to go to work. What’s up with dress codes? I can put them back on before I teach voice this evening 😉 The joys of working from home!

Today, I feel really good. I don’t feel overly exhausted. I feel excited and proud and capable. Annnnndddd my last piece of exciting news…!!!!

I’M FINALLY GOING ON VACATION!!!!!!!!!!!

Dec 28-Jan 2: Boston

Jan 2-Jan 4: NYC

I have 2 fabulous friends who have agreed to run with me in NYC–specifically Central Park 🙂 Anyone wanna run with me in Boston? I’m planned my trip around being able to get a long run in before I leave (judge away), but I could use a friend to get me through a couple 3-4 milers in the cold or help me not die of boredom on the treadmill. Let’s make that happen!

I hope everyone’s Friday is going as amazingly as mine!! Have a great weekend everyone!