Physical Therapy 2020: Week 0

I was working on a post to closeout 2019 and share my 2020 goals, when a wonderful thing happened. I realized I could run a little!

Linking up with Deborah and Kim to share this week.

New Years Eats

Had an amazing weekend in the Rochester area with my college roommate and her kids. We share an obsession with all things buffalo so the food to accompany endless board games were: buffalo chicken dip, a keto BLT dip that was my hands-down favorite and dessert was a Keto cookie dough dip. The latter was much better the next day once we doctored it a bit with more cream cheese – the called for sweetener was way too much.

I brought my PT bands and a small roller ball to Rochester. Having a large space (aka house in the suburbs sized living room) to do the four pages of knee/hip exercises was wonderful. My college roommate’s kitchen counter was the perfect height for the calf stretches that go back to my Achilles PT. By week’s end it was starting to feel better and I was curious whether that was seven days of PT exercises, or generally walking way less (and way fewer stairs) than when at home.

gorgeous approach into NYC

and over the Rockaways

Those two and an aerial view of the marathon route were my welcome home. Although my knee was sore from sitting (you don’t sit much when spending time with an eight and three year old), the commute back from the airport on Thursday wasn’t bad. I noticed on Friday that my leg/hip was tightening up as I sat at work all day. While I got out briefly for lunch, I didn’t go far so made the decision to walk to the gym after work.

As I was in the middle of an amazing book – seriously, loved Scott Fauble & Ben Rosario’s writing about Fauble’s 2018 NYC Marathon training – I was curious to see if I could cycle without pain. Victory! I followed that with the full complement of PT exercises including the ever indecent ball squeeze.

face of someone happy that running wasn’t too painful

I had a slow start on Saturday as I was tired and much as I wanted to run, I was afraid it was going to hurt. I finally got out the door around one and decided to run in the direction of the gym as I wanted to do PT anyway and this route had buses if it went pear shaped. I mixed walking and running as up/down hills felt worse, but it was overall OK. After most of the PT (didn’t bring band for clamshells as there’s a limit to Skirt pockets) and a short cycle, I ran back home. It was a busier road so I had many light breaks, but no walks. This felt great, mentally.

Sunday I expected the knee to be sore, and it was, but nowhere near as bad as it had been before the PT exercises. I had some errands, including Urban Athletics’ going out of business sale, and then went back to the gym for the PT. Yes, gym is the easiest place for PT as I just do not have the room at home (bucket list, Deborah’s in-home yoga space and the space for one!) It felt so good to purposefully walk at a speed that felt closer to exercise, even if I didn’t get step goal. Baby steps!

Plan for the week:

  • PT consult Monday. Run when I can, strength train when I can’t.

21 comments to this article

  1. Darlene

    on January 5, 2020 at 15:08 - Reply

    good news on the knee situation. Hope you can run soon.

    I didn’t ask my doc whether I could run. I just am. And the foot hurts so it pretty much sucks.

    Looking forward to seeing your this week. Dinner on Monday and maybe a run on Tuesday or Thursday?

    • cari

      on January 5, 2020 at 16:02 - Reply

      Dinner on Monday for sure. Can maybe run Thursday, knee dependent. Have dinner plans Tuesday with a friend, I think.
      I didn’t ask – when I saw him I couldn’t. PT will let me, he let me run through the Achilles issues. I think FLL is out, but Bermuda will be at least the 10K

      • Darlene

        on January 5, 2020 at 16:24 - Reply

        I don’t care as much about pain and making things worse.

  2. Chocolaterunsjudy

    on January 5, 2020 at 15:39 - Reply

    Hills are really hard on the IT. Just sayin’. I know from painful experience.

    Sounds like things are moving along, though (so to speak) — good luck on Monday!

    • cari

      on January 6, 2020 at 09:06 - Reply

      Thanks!
      Luckily downstairs are worse than up. So weird vs. Achilles

      • Chocolaterunsjudy

        on January 6, 2020 at 09:24 - Reply

        Yup, totally normal — in fact, a sign of IT problems. And yes, downhills can be very hard on it. Except I love downhill races. 🙂 Tape is still my friend when it comes to halfs, even though I very rarely use it in training anymore.

        • cari

          on January 12, 2020 at 23:03 - Reply

          I did well on today’s varied terrain at the top of the reservoir, but definitely watched my footing. That’s an everyday thing th ough as I was always worried about turning an ankle

  3. kookyrunner

    on January 5, 2020 at 16:35 - Reply

    I’m glad that you were able to run a little this week!

    I agree with Judy – Even though my IT band injury is “healed” it still gets a little grumpy whenever I run a lot of hills.

    • cari

      on January 5, 2020 at 17:01 - Reply

      It’s kind of amusing, it’s the same hill I was avoiding as the achilles healed. Since you know the city — it’s York under the 59th St. Bridge. Manhattan surprisingly hilly there!

  4. therightfits

    on January 5, 2020 at 17:21 - Reply

    I hope you are able to run a little. I hope all your diligent PT work pays off!

    • cari

      on January 6, 2020 at 09:16 - Reply

      Thanks, me too. I’ve kind of given up on my January race but hope to be all systems go for February.

  5. Kim at Running on the Fly

    on January 5, 2020 at 17:53 - Reply

    You are being such a PT warrior! Congrats, you’re setting a fine example for the rest of us 🙂 Glad to see you’ve been able to do a little running…hope the really back continues!

  6. Wendy

    on January 5, 2020 at 19:54 - Reply

    Glad to hear you’re feeling better! Yes to the baby steps!

  7. Deborah Brooks

    on January 5, 2020 at 20:36 - Reply

    Hope your knee continues to feel better. Take care of yourself! The PT exercises are annoying but they do help

  8. Zenaida Arroyo

    on January 5, 2020 at 21:13 - Reply

    Good news you are feeling better! I also love all things buffalo. 🙂

  9. Birchwood Pie

    on January 5, 2020 at 21:16 - Reply

    Yay that you got to run! Things are on the right track. Hang in there!

  10. Liz Dexter

    on January 6, 2020 at 02:35 - Reply

    Great news, and well done for persisting with the PT exercises. Hooray!

  11. Lisa @ Mile by Mile

    on January 6, 2020 at 04:42 - Reply

    Great job getting in all that PT! Its hard when you dont have the space to do it at home. Its a really good sign that running felt good after doing your exercises!

  12. runswithpugs

    on January 6, 2020 at 19:55 - Reply

    This is all excellent news! You did an awesome job with your PT while away and it’s going to all pay off for you! I’m so glad!

    My kiddo would put buffalo sauce on EVERYTHING if we let him. Loves it!

  13. Renée

    on January 9, 2020 at 12:55 - Reply

    yay for even a little bit of running. I DO know and appreciate how that feels 🙂 I really need to up my game on my PT exercises though. My physio even said I had to mail him my plan for when I’m going to strength train BEFORE the 14th. UGH. Sometimes it takes a fire under my ass to do things…

  14. Debbie @ Deb Runs

    on January 12, 2020 at 13:45 - Reply

    Glad your knee is feeling some better and hope the PT exercises do the trick to bring you back to 100%.

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