Training Log Archive: WyattIn the 31 days ending Mar 31, 2003:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||||||||||||||||
Monday Mar 31, 2003 #
Other Aerobic (Water Aerobics) 30:00 [2]
(injured) (sick)
Still getting over a cold. Water aerobics was okay though. Foot shot-ache is much less. Very slow, good form walking in chest deep water for 2 minutes didn't hurt at all.
Strength (Foot work) 34:00 [1]
(injured) (sick)
Foot had minor burn/twinge at about 15 minutes and 22 minutes, but kept going lightly and it eased up. Fortunately it didn't burn after I finished and is still okay 15 minutes later.
Wore O' shoes all day at work (~7 hours) and may do so for rest of day indoors. Not walking much, so it's not hard on foot.
Also, shot-ache is almost gone in O' shoes, but a little more pronounced in brace.
Wore O' shoes all day at work (~7 hours) and may do so for rest of day indoors. Not walking much, so it's not hard on foot.
Also, shot-ache is almost gone in O' shoes, but a little more pronounced in brace.
Sunday Mar 30, 2003 #
Strength (Foot work) 16:00 [1]
(injured)
Very light burn at 16 minutes. Also, wore O' shoes for ~ 2 hours of walking around in house. In brace for rest of day and outside.
Still limping while in O' shoes, but due to habit/caution - there is no pain on stepping forward, just a little lingering 'shot-ache' pain.
Still limping while in O' shoes, but due to habit/caution - there is no pain on stepping forward, just a little lingering 'shot-ache' pain.
Saturday Mar 29, 2003 #
Strength (Foot Work) 15:00 [1]
(injured) (sick)
Feet fine all night. Shot-ache (pressure sensitive) still there this morning, but not quite as bad. Spent ~2 hours in O-shoes and feet felt decent. Only shot-ache while walking.
I plan to do some more foot work later. This AM foot work (in O' shoes) got to mild burn at ~8 mins rest then 3 mins later..., rested 45 minutes, then did 3 more mins and stopped to go out. Will finish later.
Due to illness, I expect my next aerobic work to be Monday at the earliest.
I plan to do some more foot work later. This AM foot work (in O' shoes) got to mild burn at ~8 mins rest then 3 mins later..., rested 45 minutes, then did 3 more mins and stopped to go out. Will finish later.
Due to illness, I expect my next aerobic work to be Monday at the earliest.
Friday Mar 28, 2003 #
Note
I just did a big Excel sheet of what's been going on physically for the last 6 weeks. See here. Over the past 4 weeks, the average amount of pain seems to be down, and there was an increase (over the last 2 weeks) of foot exercise.
Still not at zero pain/burning though so it's a little disconcerting. I'll probably have to wear the brace another two weeks or so and keep doing foot exercise. We'll see what the podiatrist says in about an hour...
Est. chance of being able to run in various races:
New est. on 3/28 (Old est. on 3/14 in parentheses)
0% (0%) USMA A 4/12-13
5% (30%) SVO A, Brown, 4/26-27
10% (60%) Short O', 5/3
5% (40%) Long O', 5/4
30% (70%) Billygoat, 5/18
40% (80%) Team Trials, 5/24-26
Still not at zero pain/burning though so it's a little disconcerting. I'll probably have to wear the brace another two weeks or so and keep doing foot exercise. We'll see what the podiatrist says in about an hour...
Est. chance of being able to run in various races:
New est. on 3/28 (Old est. on 3/14 in parentheses)
0% (0%) USMA A 4/12-13
5% (30%) SVO A, Brown, 4/26-27
10% (60%) Short O', 5/3
5% (40%) Long O', 5/4
30% (70%) Billygoat, 5/18
40% (80%) Team Trials, 5/24-26
Note
(injured) (sick)
Saw podiatrist. Got another cortisone shot to help kill off even the mild intermittent burning/ache thing that is still going on.
Some Q&A:
Q1: How tight to wear brace?
A1: Snug. Some wiggling is okay.
Q2: Rules on minor pain/burning?
A2: Normally he likes it to go to zero and then work up from there. However, if I can slowly increase activity and keep it very light, that's okay too.
Q3: Physical Therapy? Ultrasound? Stim? Ice after?
A3: Advanages of PT over my current routine are probably not worth my time. I can put a local heat pad (hot water ziploc) on it after light exercise to emulate ultrasound. Ice could be used occasionally, but it shouldn't be used daily.
Q4: What are the next steps?
A4: Continue water exercise, gym & foot work routine. _New:_ Add ~1 hour a day around house in shoes (not barefoot.) I'll wash a pair of O' shoes and try to use those...
And for today, I'm sick so I'm not going to do my normal swim/water aerobics today. Just foot exercise (20-30 minutes) and the 1 hour in a normal shoe (say, after work so I walk a little more, but not too much, like, say, outside.)
Some Q&A:
Q1: How tight to wear brace?
A1: Snug. Some wiggling is okay.
Q2: Rules on minor pain/burning?
A2: Normally he likes it to go to zero and then work up from there. However, if I can slowly increase activity and keep it very light, that's okay too.
Q3: Physical Therapy? Ultrasound? Stim? Ice after?
A3: Advanages of PT over my current routine are probably not worth my time. I can put a local heat pad (hot water ziploc) on it after light exercise to emulate ultrasound. Ice could be used occasionally, but it shouldn't be used daily.
Q4: What are the next steps?
A4: Continue water exercise, gym & foot work routine. _New:_ Add ~1 hour a day around house in shoes (not barefoot.) I'll wash a pair of O' shoes and try to use those...
And for today, I'm sick so I'm not going to do my normal swim/water aerobics today. Just foot exercise (20-30 minutes) and the 1 hour in a normal shoe (say, after work so I walk a little more, but not too much, like, say, outside.)
Note
Now, 2-4 hours after the cortisone shot, my foot is totally fine while sitting, but has got a moderate ache/soreness in the normal outside bottom center of the R-foot. A little more spread out than normal. Hopefully this is just light tissue anger at being needled and it'll get better in a day or two...
Strength (Foot Work) 24:00 [1]
(injured) (sick)
Foot has pressure-only ache ever since ~ 2hr. after shot. I'll call that shot-ache.
At one point I wore O shoes for ~ 1hour, and the shot ache was definitely better.
I did foot work during O shoe hour. ~15 minutes felt light burn. Then stopped. Then did it on and off until ~24 minutes when burn lasted a whole minute or 5 after I stopped.
Later in evening I walked around a mall and shot-ache was there, but actually got a little better.
Also R-side has felt a little light pressure ache today.
At one point I wore O shoes for ~ 1hour, and the shot ache was definitely better.
I did foot work during O shoe hour. ~15 minutes felt light burn. Then stopped. Then did it on and off until ~24 minutes when burn lasted a whole minute or 5 after I stopped.
Later in evening I walked around a mall and shot-ache was there, but actually got a little better.
Also R-side has felt a little light pressure ache today.
Thursday Mar 27, 2003 #
Strength (Gym Weights) 15:00 [1]
(injured) (sick)
Strength (Foot work) 26:00 [1]
(injured) (sick)
R-Foot was pretty good this morning (relatively). L-foot had a few twinges in the same area. Maybe I should wear shoes indoors again if it twinges more...
I did the last 15 minutes of foot work in one batch and right after I stopped my foot was burning lightly, after feeling nothing during the exercise. Very tendonitis-like and not reassuring. I put ice on it for two minutes and stretched a little. Still was a burning.
I wasn't wearing the cast/brace in the house for the last two days - maybe that's a problem (for both feet...?). So I put it back on for the evening hours. I can make my L-foot tweak a little if I try to roll it out while sitting. Hopefully that'll get better overnight and not become a problem.
By the way, walking around the house barefoot, I still limp massively, and am warned by light pain if I try to roll forward at all on my right foot. The lower leg gets to about vertical (knee above ankle) and must stop there or it'll complain as I roll forward.
I've got a doc. appt. tomorrow and we'll see. What measurable progress has there been in 4 weeks? Off the top of my head:
1) Less pain to poking pressure.
2) Less frequent sharp pains in R-foot (I can't remember the last one...)
3) Apparently the easy foot work is getting less painful and goes longer without burning (although I could just be less paranoid about overdoing it, and like a tendonitis, if I work through the first minute of burning, it warms up and is fine for exercise, but then flares up a bit later...
I'll print this whole diary for, say, 6 weeks tomorrow and read it to see if I have any other comments. Overall I think my optimistic schedule from yesterday is definitely on the optimistic side, and it's getting a lot more likley that I miss the entire Spring season...
I did the last 15 minutes of foot work in one batch and right after I stopped my foot was burning lightly, after feeling nothing during the exercise. Very tendonitis-like and not reassuring. I put ice on it for two minutes and stretched a little. Still was a burning.
I wasn't wearing the cast/brace in the house for the last two days - maybe that's a problem (for both feet...?). So I put it back on for the evening hours. I can make my L-foot tweak a little if I try to roll it out while sitting. Hopefully that'll get better overnight and not become a problem.
By the way, walking around the house barefoot, I still limp massively, and am warned by light pain if I try to roll forward at all on my right foot. The lower leg gets to about vertical (knee above ankle) and must stop there or it'll complain as I roll forward.
I've got a doc. appt. tomorrow and we'll see. What measurable progress has there been in 4 weeks? Off the top of my head:
1) Less pain to poking pressure.
2) Less frequent sharp pains in R-foot (I can't remember the last one...)
3) Apparently the easy foot work is getting less painful and goes longer without burning (although I could just be less paranoid about overdoing it, and like a tendonitis, if I work through the first minute of burning, it warms up and is fine for exercise, but then flares up a bit later...
I'll print this whole diary for, say, 6 weeks tomorrow and read it to see if I have any other comments. Overall I think my optimistic schedule from yesterday is definitely on the optimistic side, and it's getting a lot more likley that I miss the entire Spring season...
Wednesday Mar 26, 2003 #
Other Aerobic (Water Aerobics) 30:00 [2]
max:170 (injured) (sick)
I think I'm getting sick, but I didn't notice while working out. If it's like the family's cold of last week though I may be out of commission by Friday... Go Vit. C.
Also it's getting rainy. My foot was a little extra sore yesterday, and it hasn't been super today. Hopefully it's just the rain.
Actually this afternoon (after the water exercise) my foot has been pretty good. I've started wearing the brace only outside. Partly because I just vacuumed and don't want to start tracking yet more mud inside the house, but partly because, as long as I remember to limp around the house, my foot seems less sore out of the brace than in it.
Also it's getting rainy. My foot was a little extra sore yesterday, and it hasn't been super today. Hopefully it's just the rain.
Actually this afternoon (after the water exercise) my foot has been pretty good. I've started wearing the brace only outside. Partly because I just vacuumed and don't want to start tracking yet more mud inside the house, but partly because, as long as I remember to limp around the house, my foot seems less sore out of the brace than in it.
Strength (Foot work) 32:00 [1]
(injured)
4 minutes in pool after exercise trying to simulate walking. Foot was mild/moderately sore for part of the 2nd minute, but I eased up a bit and it got better.
Then I did 8 minutes more while I sat at my desk it's not perfect. A little light pain now an then that fades completely away and comes back on and off.
Then 18 minutes later in the evening. It was more or less fine during that.
Then I did 8 minutes more while I sat at my desk it's not perfect. A little light pain now an then that fades completely away and comes back on and off.
Then 18 minutes later in the evening. It was more or less fine during that.
Note
While my foot seems to be improving a little on the toe/heel raises, it's variable, I should re-read more of this log to see if it's really improving or if I'm just limping/avoiding the pain better.
An optimistic healing plan: while I was aiming for this Friday to walk normally I don't think I'm there yet...
3/28: Remove cast, try to walk again without cast, continue foot exercises and water aerobics.
Next Goal: Walking with no pain, hopefully 4/11.
Miss West Point A
Walking with no limp at all, with no pain, hopefully 4/21.
Wait for two weeks at that level, while still doing water running and foot exercises for strength.
Then at ~5/5 (if on schedule) start running just a little... At that point I'll miss SVO and the Long/Short champs. Bummer. If it does heal faster than it seems to be doing, I may be able to do the Short champs...
By 5/19 I could do 30 minutes of O'? And then I'll attack the BillyGoat, with almost no on foot training for 6 months. Oh that'll be good. Ack.
What can I do to speed this up, without reinjury? Well one idea I had was how I healed from an earlier foot injury.
After months of no running or O' due to a toe injury, I walked an O' event, in O' shoes, and it felt so good that I jogged a few steps here and there, and was pretty much fine even so. I think the O' shoes were tight enough that it held my foot shape better than a running shoe. Perhaps since this is a foot injury/structure problem, a tight O' shoe would help?
So, perhaps this Sunday, while Angelica runs Green, I'll wear O' shoes while waiting around with AJ & Oriana. I'll bring the big brace too just in case. And then next weekend, at French Creek, I may do the same, or walk a control depending on how I feel… and then, just maybe, I’ll walk White on one of the days of USMA A-event? If I progress that well, the Short O’ champs is possible…
An optimistic healing plan: while I was aiming for this Friday to walk normally I don't think I'm there yet...
3/28: Remove cast, try to walk again without cast, continue foot exercises and water aerobics.
Next Goal: Walking with no pain, hopefully 4/11.
Miss West Point A
Walking with no limp at all, with no pain, hopefully 4/21.
Wait for two weeks at that level, while still doing water running and foot exercises for strength.
Then at ~5/5 (if on schedule) start running just a little... At that point I'll miss SVO and the Long/Short champs. Bummer. If it does heal faster than it seems to be doing, I may be able to do the Short champs...
By 5/19 I could do 30 minutes of O'? And then I'll attack the BillyGoat, with almost no on foot training for 6 months. Oh that'll be good. Ack.
What can I do to speed this up, without reinjury? Well one idea I had was how I healed from an earlier foot injury.
After months of no running or O' due to a toe injury, I walked an O' event, in O' shoes, and it felt so good that I jogged a few steps here and there, and was pretty much fine even so. I think the O' shoes were tight enough that it held my foot shape better than a running shoe. Perhaps since this is a foot injury/structure problem, a tight O' shoe would help?
So, perhaps this Sunday, while Angelica runs Green, I'll wear O' shoes while waiting around with AJ & Oriana. I'll bring the big brace too just in case. And then next weekend, at French Creek, I may do the same, or walk a control depending on how I feel… and then, just maybe, I’ll walk White on one of the days of USMA A-event? If I progress that well, the Short O’ champs is possible…
Tuesday Mar 25, 2003 #
Strength (Foot work) 5:00 [1]
(injured)
Foot a little achy while walking in cast today. Fine for the first 3 minutes of walking before putting on cast, but the first step _in the cast_ was a little sore. Perhaps the cast isn't good any more? Although I'm no doubt stepping more agressively while in the cast.
Also, it's fine now while sitting. And fine during foot work. I plan to take AJ swimming (very light exercise for me) and then hit the gym, both later today...
Also, it's fine now while sitting. And fine during foot work. I plan to take AJ swimming (very light exercise for me) and then hit the gym, both later today...
Strength (Gym Weights) 20:00 [1]
(injured)
Monday Mar 24, 2003 #
Note
Foot very lightly burning on and off all morning. Only noticable if I think about it. I wonder how much of that is just because this brace is so hot. I missed water aerobics but I plan to swim and water run this afternoon.
Strength (Foot Work) 31:00 [1]
(injured)
Toe/Heel raises on R-foot (L only ~15 minutes). Did 6 minutes before swim, 8 after swim, 17 later in evening. No pain at all during exercises.
Foot only lightly sore occasionally while walking around.
Foot only lightly sore occasionally while walking around.
Other Aerobic (Swim & Water Run) 20:00 [3]
(injured)
Sunday Mar 23, 2003 #
Strength (Foot work) 10:00 [1]
(injured)
Foot fine on wake up. Very lightly sore after 10 minutes of heel/toe raises. Seems to be improving now in brace.
To be clear, the heel/toe raises of the last week+ have been while sitting, out of the brace. Quite light.
To be clear, the heel/toe raises of the last week+ have been while sitting, out of the brace. Quite light.
Strength (Foot work) 10:00 [1]
(injured)
More foot toe/heel in evening. Not sore during entire 10 minutes. Foot was very lightly achy on and off in the evening, but seems like it may finally be healing overall...?
Saturday Mar 22, 2003 #
Strength (Foot Work) 20:00 [1]
(injured)
Toe-Heel raises for 20 minutes straight. A very little sore for first ~3 minutes then fine the rest of the time. (Did after swim/water run, so endorphins probably active.)
Other Aerobic (Swim & Water Run) 30:00 [3]
max:185 (injured)
Swam and did various water running exercises. Swam 800m in 14:49 (PR?)
Foot a little sore on focussed calf pushes (under water) so lightened up on those.
Foot a little sore on focussed calf pushes (under water) so lightened up on those.
Thursday Mar 20, 2003 #
Other Aerobic (Water Running) 15:00 [2]
(injured)
Strength (Upper Body & Foot Work) 30:00 [1]
(injured)
Foot quite good all afternoon/evening after workout, including 22 minutes of foot heel/toe raises work (interleaved with gym weights.)
Wednesday Mar 19, 2003 #
Strength (Foot work) 5:00 [1]
(injured)
Foot on and off very light burning all day. Occasionally did seem exacerbated by walking around and turning a corner, despite foot cast. Would go back to 0 burning occasionally, esp. when sitting, but sometimes even when walking.
Approx. 3x90 seconds of toe/heel raises. Stopped and rested for ~5 minutes as soon as I felt _any_ inflamation at all.
Approx. 3x90 seconds of toe/heel raises. Stopped and rested for ~5 minutes as soon as I felt _any_ inflamation at all.
Tuesday Mar 18, 2003 #
Other Aerobic (Swim + Water Run) 15:00 [3]
(injured)
Good swim plus water run with alternating minutes of foot-ish stuff. Foot very lightly sore after for ~15 minutes, then totally fine.
Now while sitting (2 hours later) it's a very light bit of soreness.
Now while sitting (2 hours later) it's a very light bit of soreness.
Strength (Foot work) 2:00 [1]
(injured)
Foot was still a little lightly burning in the evening when I started toe/heel raises (while sitting.) Stopped after 2 minute because I thought the very light burn might be worsening.
Monday Mar 17, 2003 #
Strength (Foot work) 10:00 [1]
(injured)
Ten minutes of toe/heel raises in late PM. Foot was a tiny bit achy/nothingness even before I started and didn't get worse throughout, so I did the whole 10 minutes...
Sunday Mar 16, 2003 #
Other Aerobic (Water Running) 25:00 [2]
(injured)
Felt really good after. Foot fine and I felt good for rest of evening.
Saturday Mar 15, 2003 #
Strength 8:00 [1]
(injured)
Situps & Back, followed by foot toes/heels up for 2:40 (two minutes) before it started to ache (just slightly). As my doc. suggested I'm not icing. I hope that's okay.
Friday Mar 14, 2003 #
Other Aerobic (Water Aerobics) 30:00 [2]
(injured)
A session with lots of hard leg exercises. At one point we did alternating 1 minute calves only - 1 minute hams+calves and my foot started hurting (plus both my hams and calves almost cramped!) I lowered intensity and my foot got better, and afterwards, after stretcing, I spent ~ 2 minutes with my foot held to a water-jet at the side of the pool. Free & easy massage therapy...?
Immediately after, I went to my podiatrist. My impression going in was that I had made little progress, as my foot, in the spot, still occasionally hurt as I walk around. However, he poked and prodded the area where it hurt before, and it didn't hurt. So it seems like the inflamation is down.
Given the fact that the foot has improved significantly (in terms of pressure pain) I'll listen to my podiatrist some more. He suggested:
- Wearing the brace for two more weeks (aaaagh)
- Continuing water aerobics/swimming/kickboarding.
- While seated, doing exercises: feet flat on ground and rock up on toes, then up on heel, then up on toes, then up on heel. Up to 30 minutes a day. He suggested I do it for a little bit and if it gets sore: stop, don't ice (?!), and let it rest for at least an hour and then try to do more.
Yesterday evening I did ~90 seconds of foot exercises until it got sore, and then I put ice on it. Only iced for ~3 minutes.
Supposedly, on this program, I can take the brace off on 3/28, and walk normally for two weeks after that, and then, very slowly, start running again. So I may be able to run the Short O' champs, but I probably won't be ready for Long O'. We'll see.
Chance of being able to run in various races:
0% USMA A
30% SVO A, Brown
60% Short O'
40% Long O'
70% Billygoat
80% Team Trials
Immediately after, I went to my podiatrist. My impression going in was that I had made little progress, as my foot, in the spot, still occasionally hurt as I walk around. However, he poked and prodded the area where it hurt before, and it didn't hurt. So it seems like the inflamation is down.
Given the fact that the foot has improved significantly (in terms of pressure pain) I'll listen to my podiatrist some more. He suggested:
- Wearing the brace for two more weeks (aaaagh)
- Continuing water aerobics/swimming/kickboarding.
- While seated, doing exercises: feet flat on ground and rock up on toes, then up on heel, then up on toes, then up on heel. Up to 30 minutes a day. He suggested I do it for a little bit and if it gets sore: stop, don't ice (?!), and let it rest for at least an hour and then try to do more.
Yesterday evening I did ~90 seconds of foot exercises until it got sore, and then I put ice on it. Only iced for ~3 minutes.
Supposedly, on this program, I can take the brace off on 3/28, and walk normally for two weeks after that, and then, very slowly, start running again. So I may be able to run the Short O' champs, but I probably won't be ready for Long O'. We'll see.
Chance of being able to run in various races:
0% USMA A
30% SVO A, Brown
60% Short O'
40% Long O'
70% Billygoat
80% Team Trials
Thursday Mar 13, 2003 #
Strength 5:00 [1]
(injured)
First organized session in months, cut short by a mild head injury. (Walked into low-hanging TV in the gym :)
Note
Tommorrow marks 2 weeks after I got the cortisone shot and had my foot in a brace, and 4 weeks of near total inactivity for the foot (e.g. no cycling, not leg/foot/calf exercise...) And the foot is still doing a very light burning/achy thing. Darn.
Tommorrow is also the day I see my podiatrist again, if he suggests I leave the brace on, or get a full on cast, I think I'll bail on that and get a new podiatrist. I would like to use active methods to heal the foot, because inactive methods lead to atrophy which I'd have to deal with even after the foot heals.
Active foot strengthening exercises, followed by ice. Possibly including ultrasound, stim, & massage. That's more my style, and more like a program I'd like to get on. Maybe I should see a sports medicine doc., they may do better active programs, and be more likely to refer to a good physical therapy program...
Things I'd like to do over the next week.
See CA sports podiatrist, and 2 CA physical therapists (two different ones I've seen before...) Get new shoes. Try short walks in O' shoes (they are tight and hold foot shape well...)
Tommorrow is also the day I see my podiatrist again, if he suggests I leave the brace on, or get a full on cast, I think I'll bail on that and get a new podiatrist. I would like to use active methods to heal the foot, because inactive methods lead to atrophy which I'd have to deal with even after the foot heals.
Active foot strengthening exercises, followed by ice. Possibly including ultrasound, stim, & massage. That's more my style, and more like a program I'd like to get on. Maybe I should see a sports medicine doc., they may do better active programs, and be more likely to refer to a good physical therapy program...
Things I'd like to do over the next week.
See CA sports podiatrist, and 2 CA physical therapists (two different ones I've seen before...) Get new shoes. Try short walks in O' shoes (they are tight and hold foot shape well...)
Wednesday Mar 12, 2003 #
Other Aerobic (Water Aerobics) 20:00 [2]
(injured)
Some hard, some easy. Foot felt good in the water, and only mildly sore later in the day.
Other Aerobic (Swimming) 5:00 [3]
(injured)
Tuesday Mar 11, 2003 #
Strength 10:00 [1]
(injured)
Upper body + hams & glutes
Monday Mar 10, 2003 #
Note
This AM, my foot is a little sore, just after sitting for a while. Mostly the same spot, but a bit more of a general weakness in the whole bottom center of the foot.
Other Aerobic (Water Aerobics) 30:00 [2]
(injured)
A couple of hard bursts, but mostly not too hard.
Walked a little more normally today around pool and foot felt okay. Early in the exercise, a couple of the water aerobics exercises made foot feel a little muscle-sore and I had to modify the exercise to lower foot intensity. However, by the end of the session, my foot was doing pretty good with a lot of different things. It wasn't sore at all after the workout, or up until now (3 hours later).
Walked a little more normally today around pool and foot felt okay. Early in the exercise, a couple of the water aerobics exercises made foot feel a little muscle-sore and I had to modify the exercise to lower foot intensity. However, by the end of the session, my foot was doing pretty good with a lot of different things. It wasn't sore at all after the workout, or up until now (3 hours later).
Sunday Mar 9, 2003 #
Strength 5:00 [1]
(injured)
Stomach and Back only
Saturday Mar 8, 2003 #
Note
No brace for first 30 steps this AM (took shower). Forgot to limp on a few of the steps. No pain at all. - I don't know if this is much of an improvement over before, because I remember the morning was normally okay... but I'm hopeful.
Friday Mar 7, 2003 #
Other Aerobic (Water Running) 12:00 [4]
ahr:170 (injured)
Other Aerobic (Warmup & Cooldown) 10:00 [2]
(injured)
Thursday Mar 6, 2003 #
Other Aerobic (Snow Shovelling) 20:00 [1]
(injured)
Strength 5:00 [1]
(injured)
Upper body weights only.
Wednesday Mar 5, 2003 #
Other Aerobic (Water Running) 25:00 [2]
ahr:120 (injured)
Water Aerobics teach bailed, so did some water running. Not bad.
In evening, checked foot. It still hurts a little bit while walking and is a little tender to the touch. It sometimes almost feels a tiny bit tingly, along with the bruise-like weakness.
Maybe it's not going to get to 100% pain free, and I can get that to happen during rehab?
In evening, checked foot. It still hurts a little bit while walking and is a little tender to the touch. It sometimes almost feels a tiny bit tingly, along with the bruise-like weakness.
Maybe it's not going to get to 100% pain free, and I can get that to happen during rehab?
Other Aerobic (Snow Shovelling) 40:00 [1]
(injured)
Tuesday Mar 4, 2003 #
Strength 10:00 [1]
(injured)
Upper body + hamstring weights.
Monday Mar 3, 2003 #
Other Aerobic (Water Aerobics) 30:00 [3]
(injured)
Good workout for legs and arms in water aerobics class. It was a good workout - although I was the only one under 60 and one of 2 guys...
Foot has only hurt once or twice all day - excellent.
Other issues:
- R-lower back & R-IT occasionally a bit sore while walking w/R-leg brace. Trying not to walk much...
- L-center back has a little tight/sore spot. I think there was a little achiness there yesterday (perhaps from the swims). Not much, but with big swimming plans, I've got to be careful & stretch back/arms before & after workouts.
Foot has only hurt once or twice all day - excellent.
Other issues:
- R-lower back & R-IT occasionally a bit sore while walking w/R-leg brace. Trying not to walk much...
- L-center back has a little tight/sore spot. I think there was a little achiness there yesterday (perhaps from the swims). Not much, but with big swimming plans, I've got to be careful & stretch back/arms before & after workouts.
Saturday Mar 1, 2003 #
Note
Foot okay in AM, sore in late AM, took 600 mg advil. Foot totally fine ~early PM. Walked around grocery store of & on slowly for ~1 hour and foot was moderately sore/achy in spot. Pain is like a weak bruise/damaged area - for last week or so.
Foot was in brace all day w/walking quite a hassle. Cortisone is supposed to start taking significant effect tomorrow ... This early PM relief may also have been the cortisone.
Swam with AJ in AM for 1 hour for some exercise, but it wasn't too strenuous most of the time.
Foot was in brace all day w/walking quite a hassle. Cortisone is supposed to start taking significant effect tomorrow ... This early PM relief may also have been the cortisone.
Swam with AJ in AM for 1 hour for some exercise, but it wasn't too strenuous most of the time.
Note
When I get injured:
- Looking back at my Feb. 20 comment, I was a little off base... I have recently been injured due to:
1) 10k hilly road race with poorly tied shoes, and too rapid return to running (foot)
2) 70 min. Big Basin O' Race with long downhill paved after finish and ran on it after for too long? (toe)
3) Repetitive winter running, long runs, perhaps not slow enough? ('95 Patellar tendonitis - lasted ~1 yr.)
- Looking back at my Feb. 20 comment, I was a little off base... I have recently been injured due to:
1) 10k hilly road race with poorly tied shoes, and too rapid return to running (foot)
2) 70 min. Big Basin O' Race with long downhill paved after finish and ran on it after for too long? (toe)
3) Repetitive winter running, long runs, perhaps not slow enough? ('95 Patellar tendonitis - lasted ~1 yr.)