Training Log Archive: RJM

PT - warmup on bike there. Then deep tissue massage/metal tools on left calf

Doc said to wait 4 weeks, and today is the day! PT advised starting slow and short, so i did this afternoon (after a dogwalk to warm up). Some initial minor tightness in left calf, almost imperceptible. No problems after that.

Did prescribed core exercise. They are hard.

The situation.
Calf: As of today I seem to have gotten over the left calf problem. The doc's rx seems on target - becky found no obvious continuing problem in there but her deep massage (the metal tools - Messier?) shows a lot of tightness, mostly in the gastroc's insertion on the hamstring (despite my original pain being in the calf portion). Stretching is key for recovery, and adjustment of my exercise routine to include warmup and stretching afterwards, and 2-3/week core strength. Compression on calf is ok (maybe encouraged), as is alternation of heat and ice after exercise. After a few sessions of PT, they will do video gait analysis to see if there is a biomechanical cause.

Neck. The neck problem is gradually but slowly improving as I continue traction, but i still have discomfort in the forearm and shoulder, sometimes fairly strong. I have been fairly consistent in doing 2/day traction of 15 min. However this past weekend (Oct 3-5) went to Toledo with high school band, and didn't bring the traction. The neck didn't seem to backslide much, but did not really improve. Vitamin I and alleve is important. Road biking is probably permanently out of my future, as it may be the cause. :-(

Event: 2014 US Nationals
 

Becky taught me the 'runner's 10' core exercises. Some are really easy, but the hard ones (at least for me) are killer. Each is to be done as long as i can, with a goal of 2 minutes. i can do most that long with effort. For today, just for the record:
Crunch with twist - 2 min
Bicycle - 40s
leg scissor - 40
Plank (on back) - 60s
Bridge with march - 2min
Fireplug - 2min
Birddog - 2min
Lunge - 2 min
1 leg squat - 2min
seated rotation - 2 min

My form may need work, especially on the hard ones

PT stretches Am + PM

First PT appointment, with Becky Hilty again. I described the situation, not just the calf (the putative reason I'm here), but the neck and all other injuries. More stretching is the diagnosis, but we will also get a video gait analysis and some deep tissue massage on the calf. She is optimistic we can fix all this. Today she taught me the 6 or so stretches to concentrate on for now - i have choices on how many reps and how often (suggests twice a day, 2-4x each), but MUST hold each for 30s (up to 60). The stretches include knee to chest while laying down, pyriformis across body while lying down, hamstring while on a sofa (one leg hanging down), runner's stretch (gastroc), and crouching runner's (soleus). lots of tips on technique for them. Goal i gave her is to be competitive at the pig. She will also help me set up a strength and general fitness plan. I am optimistic.

PT stretches PM