Physical Therapy

I went to my first PT appointment yesterday. I was assigned a very pleasant young lady named Katrina. She broke it to me gently and with a smile that running is not in the cards for the foreseeable future. And that stair climb in February? Uh, no training for that, at all, until the end of therapy, then maybe.

I knew it was coming, but that didn't make it any easier. My only cardio option is swimming. My schedule this week will not allow for wet hair. This weekend though, I will make time.

The other thing I actually didn't see coming was - very little weight training. Anything that might put more pressure on my left knee is bad. So, if I can stand completely upright, or do the move seated with no lower body pressure, I can do it. If not, no. I guess that means my core is getting abused for the next four weeks. I mean I will still do some upper body, but compared to what I would normally do.

I think I am going to get a list of what I am 'approved' to do. That way I won't do what Lori will tell you I tend to do, which is over do.

Anyway, the knee is pretty bad. I'm not supposed to walk more than to run errands and absolutely no running. I am stuck with the stairs up to my apartment, but no moving anything that weighs anything in or out.

That last part will hopefully change before November 22nd. On the 21st we close on our house and on the 22nd I plan to spend the whole day moving whatever I can. That way when the movers arrive on Monday, they pretty much have the big stuff left.

SO this explains part of my grump yesterday. Tomorrow I hope to have more answers on that subject.

Yours in health, Kate

Damn It.

No 5K for me on Sunday.

I went to the orthopedist today. He thinks I have Patellofemoral pain syndrome.

So, I am banned from running or walking long distances for at least a week. After that, it is up to the physical therapist, which I now get to see twice a week for the next four weeks. For now, my cardio is swimming and any thoughts I had of running the 5K Sunday are out the window.

I am terribly frustrated by this, it makes me want to stress eat - lol. (Wish I was totally kidding there.) Anyway, a month of therapy, swimming and generally taking it 'easy' lies ahead. If after that time it's not better, I get to have an MRI and (gulp) that could mean surgery.

The upside? I have done the surgery thing before on this same knee - it sucked, it was awful and it took months to recover. Why on earth would that be the upside?

I am more fit now, weigh less and technology and surgery are eons ahead of where they were. Plus, the Orthopedist I have this time is highly respected and at a private hospital. The last guy was doing his community service for the year at Broadlawns - putz.

So, I am to take it easy today and go shopping. What? That's the other thing the doc said, my inch and a half, sensible heels, have to go until further notice. I am to wear flats. That is lovely, I own one pair, they are purple. This afternoon they will hopefully acquire cheap (but supportive) black and brown cousins. Is that covered by insurance?

Yours in health, Kate

The Knee

Pain. I ran yesterday despite the pain and ouch. I know, if it hurts, don't do it. But I am struggling with that.

I am set to run with Gordon again tonight. Hopefully it will fair better.

The doctor's office finally called yesterday, my orthopedist appointment is Monday, maybe I will find some answers.

I just have to make it through the 19th for the 5K. Then I can rest it a little.

Yours in fitness, Kate

Feeling a bit better

Why doesn't the scale move after one day of eating right and exercising? LOL. Just kidding.

But, honestly, yesterday I had a good day. I watched what I ate (and logged it) and worked out hard. My knee is acknowledging that today.

While I was at the doctor last week I talked to her about my left knee. I mentioned it at the beginning of September, it was rebuilt and now, it keeps putting me in pain.

I thought at first it was the specific exercises I was doing. But now, no matter what I do - run, bike, elliptical, squats, etc - it hurts like hell. Now, a normal person would say, "I better not exercise". A formerly obese, currently overweight girl, she just can't. I didn't run last week or do much of anything else and that doesn't work for me. I have to keep moving and cut calories to take off the weight.

Anyway, my doc took an x-ray of the knee and not surprisingly, found arthritis. But we agreed, that's not what this is. In fact, it feels like the back of my knee is broken, across the width of my leg. It's sore, sharp, throbbing and slips all at once. Yes, I know, ouch.

My doc is supposed to set-up an appointment with an orthopedist; if they haven't called by tomorrow I will call to remind them. I had joked about really pushing my knee so it actually hurt when I went in. (I didn't want mechanics syndrome, you know, "No, I swear, it makes that noise." But never in front of the mechanic.)

Ironically, I can't make it stop hurting this time and I haven't even been rough on it. That's mainly because I realized I at least need it to last until the 5K on the 19th.

Other than the knee though, I am in a better place. I plan to work on doing better everyday.

Yours in fitness, Kate

My Left Knee

No, this isn't a sequel to "My Left Foot". I will not be talking about an artist who is mostly paralyzed but can miraculously play guitar.

I walked instead of running yesterday for my 37 minutes. On my way up to Valley High School my knee started hurting. I blew it off and kept going because I live by the expression, "Walk it off". It got a little better and I stared down the Valley track.

When I was in high school, I couldn't run all of the way around it. I would pant, bitch, moan and inevitably slow to a walk (almost crawl) while thinking my heart could probably explode at 17. So, on the way to the school, which was really about making a loop past it and heading back to the gym, I decided the track and I were going to come to terms.

I approached the blacktop and it looked as daunting as ever, amazing the tricks the mind plays. I took lane 8 - the outside lane - and started in earnest. The track yawned out in front of me like a big black tiger that would rather consume me than let me run. I started running harder, I have no idea why. I finished the 1/4 mile-lap in 2:20. Not bad. That fat high school girl has retired.

Anyway, the knee. I had to walk harder to cover the same distance back to the club. By the time I got back I knew my knee was cranky, but today it's out-right pissed off.

This is the knee I had to have rebuilt 10 years ago (all original parts) after an idiot ran through me rather than around when playing softball. (He was out so HA!) With that knowledge, I have a theory - the warranty is up on the reconstruction. If this persists, as it has on and off for months, I will have to call the doc. For now, I am going home to fry my core.

Yours in fitness, Kate

P.S. - the 37 Workout went great yesterday and trainer Traci thought it was a great idea.

Being Cautious

I took today off from working out. I decided pushing my luck with the shoulder was a bad idea. It was even bothering me when I jogged. But late tonight it's feeling better.

I ran short on time today anyway. My Dad and Step-mom Lorie, took me to lunch at Thai Flavors, took me to a movie and gave me a gift card for my birthday. It was way too much for them to do, but ultra-appreciated.

I went and used part of the gift card right away - I had asked for a gift card for this Chicago Bears jersey I found at Gordman's. It's way cute and just for women. I went and grabbed it and plan to rock it often. (I tried to find a pic to share, but couldn't)

Like Cubs fans, Bears fans know their limitations and just weather them anyway. Only Cubs fans this year are getting scared, they're waiting for the other shoe to drop. The team is 5 games ahead! Go Cubbies!

Anyway, better go to bed. Have a good Sunday!

Yours in fitness, Kate

Um, ouch

I tweaked my shoulder yesterday at the gym. At least for once I know exactly what I was doing when I ended up in pain. I was doing assisted pull-ups. Only I was doing the inner part of the machine, so that I worked my biceps hard with my back. Well I was in the midst of my second round, at like number 7 when it felt like a large rubber band snapped me. Then pain. Then I went ahead and tried for the next one - uh, no.

I stopped, threw down with another set of bicycle crunches, realized how much the shoulder hurt, stretched and called it a workout. I had been going for over an hour between cardio, core and weights, before it happened, so gratefully I did get a full workout in. Still it was annoying and as I typed this I realize it hurts a little more than I was willing to admit earlier this morning.

When I woke up this morning I was very happy, it was down to dull and almost completely able to be ignored. As the morning has progressed it has moved to sore and noticeable. Once it hits ouch again, I will grab ibuprofen, but not until, I hate to take meds if I don't have to. That's a big step up from when I was obese.

Everything ached all of the time when I was overweight, so I constantly popped Advil like candy. Then one day I was complaining to my chiropractor about being light headed, so he took my blood pressure. It was high (I traditionally have low blood pressure, even fat) and he asked what I had been eating, etc. When he found out I was popping like 9 Advil a day, he said no more. Within a week and a half my blood pressure had lowered. So ever since then I have only taken drugs when absolutely necessary.

Anyway, today I will take it much easier when I workout and will not do shoulders. Hopefully by later this weekend, this will have gone away.

Yours in fitness, Kate

From the beginning... Nurse that injury

Tip - If it hurts, don't do it.

There is an expression as old as exercise itself, "No pain, no gain". I'm pretty sure the Spartans came up with it. (See example below of Spartan physique.)

Well, it's not true. If it hurts, you are either doing it wrong or you are injured, either way - knock it off. I admit, I often keep running through a sore knee or this stupid nerve that pinches on my right side, but I do not keep moving if I end up in real pain. O.k., I don't do that now. When I played softball, I was much more defiant of my body. But I am still paying for that in aches and pains today.

As you know, I tweaked my Achilles last week. I spent 5! days with no cardio, icing the heel, doing stretches, downing ibuprofen and resting it. Saturday I went back to the treadmill. I started slow, warmed up and went to a reasonable pace to raise my heart rate but not strain the tendon. It worked, thanks to a Stephanie Plum novel I lost track of time and when I looked down I had walked a pain free 50 minutes. Since I wasn't in pain, I decided to run for 10 minutes, to give it a try and it worked too.

I ran again yesterday and because my gym is closed today, I will be running outside in just a few minutes. I will be quite aware of how the ankle feels outside though, feet hitting concrete is a lot different than bouncing on a treadmill.

But there you go, I asked for advice, followed it and am back in training. So, if you end up injured, remember that. Don't panic, follow instructions and you will be back on track in no time.

Yours in fitness, Kate

Tee-hee, when the whole Spartan thing passed through my mind I realized it would just be a good excuse to show another picture of Gerard Butler. Here he is as the legendary King Leonidas in the film "300". Seriously, oooooh, yum.

Back to Cardio

I have given my Achilles three days off. Two of those days I did weights. I am bored and feeling sluggish. I must raise my heart rate or lose my mind.

I promise to start slowly today.
I promise not do get on the machine I believe may have set this off.
I promise to stop if my heel tries to get my attention.

Basically, I promise to be a reasonable grown-up. (No snickering.)

Yours in fitness, Kate

Ah hell, one last shot of Brad Pitt as Achilles, just in case I have recovered and have no need to post about it again.

Seriously, do you see those thighs...

Behold, Achilles

Day two of no cardio. Heading to the gym for weights right now. But not without first sharing a picture of what part of my body is suffering.

Looking for this pic I accidentally came across the pictures from a surgery to repair a ruptured Achilles. Good thing lunch was a while ago.

Yours in health, Kate

Oh, and I can't leave you without a shot of Brad Pitt as Achilles. Um, yum.

I'm no Brad Pitt...

But you can call me Achilles. That's what I tweaked on Monday at the gym.

In my infinite wisdom and unstoppable curiosity I had to try the 4! new cardio machines at the gym. They were all interesting and different. One was a combo of run/elliptical/stairs - that would be the one that set my already existing soreness over to "damn, that hurts".

I have struggled for a couple of weeks with some soreness where my Achilles connects to the back of my ankle. I have been letting it go, I figured I need new running shoes. (Which I do.) It got a little worse while riding my bike to work last week.

I knew it was worse, so I didn't throw in a big run this weekend. Then on Monday, there they were - shiny and sleek - new weapons to burn fat. I wrapped up my warm-up walk quickly and went forward to sweat profusely; it was awesome. Not so awesome - Monday night at 6 p.m. I tried stepping on my tip-toes to look in a mirror - no go.

By yesterday morning I was pretty miserable. So, went I hit the gym to do weights only yesterday, I went and found trainer Traci. What can I do to fix my obvious problem? I hated the answer: ice and rest. Read: no weight bearing exercise. Grrr.

That means a day off today. Tomorrow I will take the day off as well, per her advice, but I am going to the gym for weights and core. If it feels better on Friday, I just had an 'owie', if not, it's time to trek to the doctor. Double grrr.

That's why I have decided to finish work today that I would normally do tomorrow. That way I don't go home, sit on the couch with my ankle up and eat. I know, I should be better than that, but I'm not. At least I'm honest enough to know that.

Now, about that Brad Pitt thing... I think I can take Angelina in a fair fight. Alas, I doubt she fights fair.

Yours in fitness, Kate

And as a bonus, here's a Bard pic -

Hitting it Hard with a bum shoulder

Went to Fitness World West and hit it hard today. Tons of cardio and lower body. I didn't really do any upper body because my shoulder felt like I had a knife in it.

Talked to trainer Traci and another trainer, Lindsey, about it. I was told to ice it to push the blood out so it wouldn't throb so much. It worked. It still hurts, but at least I can raise my left arm again without it feeling like torture.

Just another benefit to going to a gym with certified trainers - they deal with sports injuries every day.

Yours in fitness, Kate

Just Keep Going

I blogged about my shin splint the other day. I was able to go find a support, as my friend mentioned. I have yet to wear it.

That is because I had a male moment last night, when I went to run with my brother. My shin was feeling pretty good, so I must not need it right? Yea right. Testosterone is a funny thing, it affects women the same way as men, we become invincible. LOL.

Well, it turned out o.k., because Gordon was understanding. We had walked/run a couple of miles and I asked if we could just slow to a walk. O.k., my walk is 4 miles an hour or better, which Gordon hates, but it's not as jarring as running.

Today it hurts, but it is getting better. As is my calf, which I just looked and I have not mentioned. I have no idea what I did, but Thursday I ended up with a cramp in my right calf and it was hard to walk. I took Friday off from working out, because it's my usual day off anyway and I stretched the calf and massaged it. By last night it was o.k. to run. It's still a little sore, but it could be worse.

And what is the lesson learned in all of this, just keep going. Now, I don't mean be unreasonable, but your body will make it clear if exercise is a problem. As for me, it's best to just keep going because otherwise my evil twin Luci will return with plans of how we can "just keep resting", so it will get better of course.

I have a great story about what else I found at the mall when I went to get my shin support, but I will share that later. All I will say for now is, "Damn".

Best always, Ms_H
Weight - 178 pounds

Shin Splints

Well, I have officially done it to myself. My left shin has a "shin splint", also know as the outer area of bone and muscle getting very cranky. It started on my Monday run/walk and tonight it really dug in. So, no more running until I get it to settle down.

I am hoping for some relief by Saturday or Gordon will think I am making excuses for not running with him. We will still walk, but frankly that will not satisfy him.

I Googled the condition and found a new stretch for the front of my legs. I also found trainer recommendations for dealing with the pain, ice and ibuprofen. Neither one was a big shocker and both helped.

I will just walk hard the rest of the week and work my upper body. I refuse to give up a week of training to an injury I probably could have avoided by dropping another 20 pounds before I started running. Or maybe it's my running surface, all concrete.

Perhaps I should look harder at working out at Gray's Lake, I could be on the grass at the edge of the path then. Hmmm, something to consider. In the mean time I will follow the treatment options prescribed and look into the shin splint prevention strap a friend mentioned at work.

Best always, Ms_H
Weight - 178 pounds (Yes, I lost a pound and yes, I wanted more.)