Runner Leana

...sometimes with a little swimming and biking thrown in...

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My Get Back to Running Plan

February 6, 2015 By: Runner Leana

After having to cut Sunday’s test run short and begin the very cold walk home in -12C weather I knew I needed a plan to get my knee back to a healthy state.Action Plan to get back to running

I decided to consult another expert.  I think going to the chiropractor for ART is great for a quick fix but I now needed a diagnosis of what is wrong and a plan to help make it better.  Luckily I was able to get in to see a physiotherapist on Monday afternoon.  I shared my history leading up to my knee injury and talked to her about what hurt (which actually wasn’t my IT band, but right below my knee cap).  My physio then did quite a bit of testing to get to the root of the problem.  She checked how well my hip, knee and ankle joints moved.  She had me squat, then try a single leg squat on each side.  She poked and prodded around my glutes.

Based on her assessment I have:

  • A very tight IT band on both sides, but the right side is worse
  • Extremely tight glutes on both sides
  • Extremely tight piriformis on both sidesgluteals-and-piriformis
  • Atrophied gluteals
  • Right knee cap pulled out of alignment, resulting in irritation of the patellar tendonr7_patellartendinitis

When she had me do a single leg squat on my right hand side my whole hip and knee joint went out of alignment and collapsed because of how weak/tight I am.  In an ideal world your hips should stay level when you single leg squat.  If they collapse or one of your hips hikes up then you’ve got a weakness.  It appears that there is work to do!

First things first, running is off the table at the moment.  I need to address all of these very tight things in my legs, along with my imbalances, otherwise my knee cap will stay out of alignment and further irritate the patellar tendon.  In order to do this I’m supposed to roll my quadriceps, IT band and glutes every day.  She advised me to roll very slowly over those areas, and if I found a spot that was painful to hold it there.  She also suggested I practice doing mini-squats, making sure my knees align over my toes, to begin to build muscle memory for how my knee should properly track.

After she gave me my homework she “frictioned” the patellar tendon and IT band, then really dug into my glutes and piriformis in an attempt to address those too.  She then used a TENS (Transcutaneous Electrical Nerve Stimulation) machine, placing the electrodes over my hip on my right hand side.  If you’ve never experienced a TENS machine before, it basically feels like you are getting zapped continuously at the electrode site.  You have a little control device so that when you get desensitized to the zapping you up the intensity.IMG_0018

She also put a heat pad on my IT band while I got TENS for 15 minutes.

I’ll continue to see my physio twice a week for the next few weeks, so my treatment plan will progress.  First things first…loosen up my IT band and glutes.

Do you suffer from weak glutes or super tight hips?  What things do you do to stay healthy?

more from Runner Leana

  • Running…LatelyRunning…Lately
  • Goal: Foam RollingGoal: Foam Rolling
  • Balance and TightnessBalance and Tightness
  • A Knee Update & Nike Training ClubA Knee Update & Nike Training Club
  • Update on the KneeUpdate on the Knee

Comments

  1. 1

    Ange says

    February 6, 2015 at 10:41 am

    Weak glutes? Yes.
    Tight hips? Yes.
    Left hip/pelvis rotates up a half in so I’m uneven? Yes
    Tight ITs? Yes
    hahahaha. I joke with my chiro and massage therapist that I’m a mess and my trainer was great in making sure I was keeping my hips square when working out as I have a bad habit of pulling them to one side.
    Ange recently posted…Pinterest For Bloggers (part 2)My Profile

    • 2

      Runner Leana says

      February 9, 2015 at 4:03 pm

      Yes, I’m definitely compensating when I try standing on one leg! That’s great that your trainer is catching you on that. I’m going to have to start paying attention.
      Runner Leana recently posted…What’s Cooking 02.08.2015My Profile

  2. 3

    Jen says

    February 6, 2015 at 1:22 pm

    That sucks you have to take some time off but it will be totally worth it. Biggest piece of advice….DO YOUR PHYSIO EXERCISES! As someone who chronically has problems and yet chronically stops doing her physio exercises I highly caution against it.
    Jen recently posted…FYI Friday – 5 ways to reduce sodium in your dietMy Profile

    • 4

      Runner Leana says

      February 9, 2015 at 4:04 pm

      Thank you for the advice Jen! It is amazing how long it actually takes to go through the physio exercises and the foam rolling… But my physio reminded me today that this is really important if I want to get back to running and to stay healthy!
      Runner Leana recently posted…What’s Cooking 02.08.2015My Profile

who is runner leana?

6 x Ironman Finisher, 11 x 70.3 Finisher, geeky engineer and recent MBA grad.

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