Friday, May 14, 2010

Hope and Physical Therapy

I know there’s been a lack of running posts recently. One reason is because I’ve been pouring my running-thoughts into my Examiner page (please subscribe, or at least check it out!). But the real reason is that I haven’t been running.

And trust me, no one is more upset about this than I am.

This is the longest-lasting running problem I’ve ever had. I kept thinking it was getting better, that it must be getting better. But no. 

My most recent recovery plan was given to me by my college athletic trainer in Boston (I actually do more there than just eat dessert): one week off completely, two weeks of cross training. So I did that, then went out for a test run only to learn that nothing had changed. No better. No worse.

 ArrrrggggggGaaaaaahhhhhhhhhh.

What’s a runner to do?

Answer: Descend onto a deep dark pit of misery.

And deep and dark this pit was. (I’m not recommending this. Just stating a fact.)

I mean, it got to the point where I was walking down the street in my fat pants (ugh that hurts to write, but not running + this = fatpants. Let’s be real here.), and hating anyone and everyone who was out running. From casual joggers with fanny packs to elite athletes, I hate them all. Because they can run and I can’t.

I don’t absolutely 100% need running. I can be a person without it. (Though I do have a hard time being my usual pleasant self.) But I love running, and I don’t like being without it.

BUT as of Tuesday night, there’s hope again! My pelvis might be tilted. (OMG turns out The Importance of Being Even may apply to my hips!) And doing these physical therapy exercises twice a day (and biking – ugh, kill me) might be the fix I need.

I’m not going to cry Miracle! until I’m out on a 100% pain-free run…but let’s just say I’m hopeful. Things are starting to look up.

Read more about pelvic biomechanics here

• Lie on involved side.

• Bend knee of upper leg, placing foot flat on floor in front of lower leg.

• Keep involved leg straight.

• Lift leg upward.

• Return to starting position.

Perform 2 sets of 10 Repetitions, once a day.

Perform 1 repetition every 4 Seconds.


• Lie on right side with knees bent, feet together.

• Lift left knee upward.

• Lower and repeat.

• Repeat exercise lying on left side.

Perform 2 sets of 10 Repetitions, once a day.

Rest 1 Minute between sets.

Perform 1 repetition every 4 Seconds.



• Lie on uninvolved side, with lower knee bent for stability.

• Keep knee straight on involved leg, lifting leg upward.

• Return to start position and repeat.

Do not roll trunk forward or backward.

Perform 2 sets of 10 Repetitions, once a day.

Perform 1 repetition every 4 Seconds.



• Half kneel next to chair as shown with left leg up.

• Rotate kneeling leg outward.

• Place right hand on muscles on side of right thigh.

• Flatten back by tightening abdominal muscles.

• Move hips forward and shift hips to the right until a stretch is felt in outside

of right thigh.

• Repeat for left leg.

Perform 1 set of 4 Repetitions, once a day.

Hold exercise for 20 Seconds.


• Lie on table or firm bench with half of your thighs off table.

• Position both knees on chest.

• Flatten back against table.

• Lower left leg while holding right leg to chest.

• Return to start position.

• Repeat with other leg.

Do not allow leg on chest to fall outward.

Perform 1 set of 4 Repetitions, once a day.

Hold exercise for 20 Seconds.

• Lie on back with one knee bent.

• Lift buttocks off floor.

• Return to start position.

Maintain neutral spine.

Perform three sets with each leg.

Perform 2 sets of 10 Repetitions, once a day.

Rest 1 Minute between sets.

Perform 1 repetition every 4 Seconds.


• Lie on back, knees bent, arms at side, feet flat on floor.

• Begin in neutral spine.

• Inhale, and start at tail bone and raise on spinal segment at a time until

weight is supported on feet and shoulders.

• Exhale and lower one spinal segment at a time starting from the upper

segments to the tail bone.

• Repeat.

Perform 2 sets of 10 Repetitions, once a day.

Rest 1 Minute between sets.


• Lie face down, knee bent on involved leg.

• Lift leg upward.

• Return to starting position.

Perform 2 sets of 10 Repetitions, once a day.

Rest 1 Minute between sets.

Perform 1 repetition every 4 Seconds.


And I guess I should say: These exercises were designed for me and are to be used only under the direction of a licensed, qualified professional. 

But do what you want.