What My Physical Therapist Said
Hi there! Sorry I went MIA from the blog for a couple days last week. My schedule at work has been hectic as we make final preparations for a big conference a client is hosting next week.
On Friday I was able to work from home because I had my physical therapy appointment at noon. It was the only time they could fit me in last week! I forgot to snap a pic while I was there since I was basically responding to emails off my phone right up until the moment I was taken back.
This is the PT place I go to though. You can call them and verify I went since there is no picture proof haha!
My PT went through the normal round of lower body check-ups to make sure nothing besides my calves were out of wack.
She said my hips are tight, which amazes me because I stretch the life out of them everyday using the stretches I was given last time. Other than that everything looks good and she says I am very flexible (so shoutout to the Jasyoga videos)!
My PT did a deep tissue massage and used a scraping tool to work on my calves. She described them as feeling “crunchy for lack of a better word.” I believe it because I could feel the knots as she was working on them and it brought serious tears to my eyes!
She said that there is definite scar tissue build up inside the calves and that massage should be able to sort that out. She doesn’t think I have compartment syndrome but is glad that I’m going to a orthopedic doctor for a checkup just in case (my appointment is this Thursday).
I’m going back for a deep tissue massage 2X per week for probably 3-4 weeks or until the scar tissue is worked out completely. At that point I should be back to running pain-free, pending that the doctor doesn’t find anything wrong when I go see him this week.
I showed my PT the calf stretches I’m doing and she basically said they are the right ones and to keep doing them. The only difference is now instead of doing regular calf raises off the ground I’ll be doing them off the stairs so that I can drop them down and get an additional stretch that way.
After the massage my calves did feel really loose; better than they have in a while so I am very hopeful that this is all I’ll need to get back to training. The day after the calf massage my calves were SO SORE. They felt like I had taken several punches, but I guess that is a good thing? The therapist definitely dug down in there during the massage!
I was feeling so optimistic after my PT session that I decided to get in a good leg workout. Since I didn’t run at all last week I was able to get in 3X strength training workouts and my legs and glutes are definitely feeling it.
I’m terrible at lunges because I have poor balance but I’ve been doing them a lot lately because I can definitely feel them working my glutes.
This is the workout I did on Friday:
-24 front lunges w/hands on shoulders (total)
-24 front lunges w/arms down (total)
-15 squat to upright row
-12 single leg deadlifts (each leg)
-15 goblet squats
Carly suggests beginners do 2 sets, intermediate do 4 sets and hardcore do 6 sets. I did 3 sets because my legs were already pretty tired at the start from a previous workout.
I don’t have kettlebells so I just use dumbbells for the front lunges with hands on shoulder. It’s probably easier to hold kettlebells but it’s not hard to hold the dumbbells either.
Even if I don’t have muscle imbalances like I originally suspected I still really want to get back into lifting heavier. Seeing my friend Cori crush her lifting and running goals at the same time is really inspiring me to get back to it.
After my leg workout on Friday I showered and spent the rest of the night on the couch planning out some fun local things Adam and I can do this summer.
It’s hard to believe but we’re already in June. I am looking forward to doing some fun local stuff this year. Like getting a hotel room with a balcony that overlooks the beach for 4th of July.
We walk down to the beach to watch the fireworks show over the ocean every year but it’s always super hot/muggy out and there are big crowds. It will be so cool to just chill out on our balcony this year!
Now I’m getting off track though, so I better run.
Have a great Monday!
Do you go for massages at the PT regularly?
Any big plans for this summer?
Header image credit: soflopt.com