Last week was all about lots of PT exercises. I was told to do the basic ones that I started last week (clams, leg lifts, etc.) every day. Now I am also adding in some standing stability exercises and running drills. This is time consuming but since I am not running as much as usual I do I have the time to fit it in. I am grateful that I don’t have to spend much time actually at physical therapy- I have only gone twice and go back again in 2 weeks.
So, let’s look at how it all came together last week.
A Week of Some Running and Lots of PT
Monday: 20 minute run + upper body workout, PT exercises
After work I went to my second PT appointment, where I did some new exercises. These all involved standing stability. They were tough but manageable.
Tuesday: 20 minute run + lower body workout + PT exercises
I was a little sore from the day before (both upper body and core) so I focused on some lunges and squats, along with hamstring curls using the stability ball.
Wednesday: PT exercises (the ones I have been doing plus the new ones from Monday) + core work
All the PT stuff together took a really long time. I’ll probably start leaving off the basic PT stuff on the days I do the more advanced stuff. For the first time in 2 weeks I noticed my foot again. I wonder if it was due to the running drills (things like toe taps) or doing my exercises barefoot?
Thursday: PT exercises + 30 minute run/walk
My foot felt pretty much back to normal and I wanted to be outside a little longer so I added some walking breaks back in to my run. I probably still ran about 2 miles total.
Friday: PT exercises + total body workout (mostly using TRX)
It’s been nice to have a second day of strength training which I have been using for TRX workouts. I did some push-ups, squats, planks, and then everything else was with the TRX. Again, that night I noticed my foot. I am so confused because I am doing pretty much everything the same as last week when it felt 100%.
Saturday: PT exercises + 30 minute run /walk
I haven’t really been running/walking for set times, just taking walk breaks as I need them to reset my form. It was good to get some exercise in before a long car ride!
Sunday: 35 minute run/walk on the beach + PT exercises + upper body workout
This was my first day waking up at the beach, so of course I had to go for a beach run! I headed to the gym after for some upper body strength training using a different weight selection than what I have at home.
Now I am spending a few days at the beach, so I will have some guest posts up while I am gone! I’ll try to catch up on what I missed when I get back. Hope everyone has a great week!
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How were your workouts last week?
Do you like to get in a run before a long car ride?
Are you good about sticking to PT exercises even when they are time consuming?
have the best time! I do like workout before a long car ride although lately, long car rides are killer on my legs! once I hit an hour in the car, if I am not wearing compression socks my legs really start to ache!
Luckily Rob and I split the driving so I was able to move around for some of it. Sitting still while driving for a long time is just awful for my legs and hips!
I need someone to get on me about doing my PT exercises! The only problem is that I never know if they are bothering my SIJ. Hell, I don’t know what it going on in there. It might be time to either rest it or figure the damn thing out…
I actually find that when I first start doing the glute exercises I notice some tightness in my right SI joint that goes away within a few days. I have always wondered if its because one side is overworked and the other side I never use so when I start using them again it shifts things around? I am hoping you feel better or at least figure out whats going on!
Beach runs are my favorite. I hope you enjoy your time there! It sounds like you’re doing a great job sticking to your PT exercises.
Thank you! Running on the beach is so relaxing and refreshing.
I love your beach run pic so much! How did you take it? Do you set your phone/camera down with a little tripod?
So there were actually some little posts every mile or so along the beach, so I balanced my phone up against it and recorded a video, then took a screen shot. That’s how I take most of my pictures! Definitely easier than running with a tripod:)
Have a great vacation! I am usually diligent about PT exercises for the first few weeks then slack off for a bit, and then pick them up again. Running before a long car ride makes it so much easier to sit for that long of a time.
Its definitely nice to get in a workout before sitting for a long time!
I have a nice arsenal of PT exercises from when I was having my knee issue. I remember feeling exactly the same way about how time-consuming they were. I actually think at one point towards the end when I was doing a lot that it took me over an hour to do them. I still stuck with them religiously because I felt like they really helped. Actually, it has been over a year and I still do some of them. I do a lot of the leg lifts but I wear an ankle weight to add a bit more resistance. I hope you feel better and enjoy your time at the beach!
I do plan to stick with them but I think I need to figure out which ones are the most effective and focus on those! Ankle weights sound like a great way to make them a little more challenging.
Enjoy the beach. I love living back at the beach. Hope the PT exercisers are going well and your feeling better.
Thanks! I love the beach as well.
I like going for a run before a car ride AND after a car ride. Ha! And I’m good with PT exercises but only if I get a little obsessive about them and do them every single day. The second I let up is the second I stop doing them for months. 🙁
It’s all or nothing for me as well!!
Enjoy the beach! You are such a champ about doing your PT. I do my exercises…until I don’t. And then my body reminds me. Ugh.
Yep, once I stop doing them I forget about them and they are no longer a part of my routine. I have to figure out a way to stick with them!
I hope you have a great vacation! I know something that will make PT exercises more fun these next couple days… do them on the beach! 🙂
That would definitely make them more fun! And challenging. And messy.
I’m not running much either, with the heat. I’m still doing PT exercises almost every day, but I will give myself a rest day, like yesterday. Mentally I need a break and take it easy one day a week.
That sounds like a good plan, especially during the hot summer months!
Have a great week at the beach! It looks like a perfect week to be there. I think it’s smart your doing run/walk coming back from your foot issue. That’s how I typically start back up after an injury and it really helps manage any lingering pain and to avoid re-injury.
It does seem to be working well! Although these mini-flare ups don’t seem to make any sense. But it definitely feels good to be outside and moving again!
Love the beach run pic! Enjoy your time at the beach!
Thank you!
Glad to see you are getting away to the beach! I’m impressed that you are so diligent about your PT exercises. That’s the one thing I’m slacking on..
Thanks! I just hope they are actually helping and Im not just wasting my time!
I definitely like to get runs in before a car ride – I was glad I did 5 miles Saturday before 5+ hours in the car (NYC to NJ to CT). I’m going to be starting physical therapy next week for my hip, I already have been doing clamshells, leg lifts etc and you’re right – it really is time consuming!
Hopefully by getting ahead of things you will just recover even faster! Im sure PT will end up giving you similar exercises.
A beach run sounds absolutely perfect! Way to go on sticking to those PT exercises… I am pretty much woeful when it comes to doing them – unless I’m injured and can’t do anything but them 😛
Its always easier to stick with the PT when you are not running!
I am so excited for you that you’re running again. I can’t wait to be in the same boat! Did they ever say exactly what was going on with your foot? I’m usually really good in the beginning about doing PT exercises but then they sort of fall on the back burner.
So we think it was overuse on my left leg because my right leg is weaker and doesn’t stabilize well. Looking at my gait I do this thing where I swing my left leg into the midline which would overuse the post tib inside of my ankle. It makes sense, but I still don’t understand why it would come on out of the blue and when it flares up now and then just doesnt make sense. But strengthening my core and hips never hurts, so I will stick with that. I also need to work on my form as I transition back to running!
You are doing great with all your PT and run/walks! I do try to always get some activity in before I take a long car ride or fly. Enjoy the beach!!
Thanks!
The hip/glute routine I’ve settled into takes about 20-25 minutes. But my PT told me to do them every other day and do the stretches on the off day. My podiatrist told me never go walk around barefoot (after my stress fracture & neuroma), by the way. Your foot may need that extra support right now — at all times. I hope you enjoy your time at the beach. Thanks for linking, Lisa.
You are so right- I am so used to walking around barefoot and I have always done strength training at home without shoes on but I guess my foot just cant handle that right now. When it feels good I pretty much forget about it and that is probably what makes it bother me again!