I had what was hopefully my last physiotherapy appointment this morning. I blogged last year that I was experiencing severe pain when I tried to run, which is problematic since running is one of my main forms of exercise. Since then (December 2009) I've been going to the Glen Sather facility at the University of Alberta. I picked the Glen Sather because it was close and it was anticipated that they would be familiar with dealing with an injury like mine. I also guessed that they've would have some pretty good PTs working there. I'm quite lucky, as it only took 4 visits for the problem with my iliotibial band to heal up. I still have to do stretches everyday, and a series of strength moves twice a week, but I can eventually phase those out once I've worked my way down to zero pain.
I still get a small amount of pain or discomfort in my knee, although usually when I'm not paying attention and sit at my desk with my legs crossed and tucked under my chair. It's pretty minimal though (I'd rate it at a 1 or 2 out of 10--compared to the 8 I experienced before). I find a well placed ice pack sooths the ache quite nicely. Interestingly, I tend not to feel any pain when I'm running; a good thing, since I'm now working on rebuilding my endurance. At the end of the summer, before my injury occurred, Andrew and I were running around 18 kilometres on Saturday mornings. I would like to get back to that and even push beyond up to marathon length runs. Right now I can handle about 7 kilometres before I feel completely exhausted.
We haven't decided on a race yet, but I would like to enter something this year. Unfortunately, we won't be able to fit in the Calgary race this May, as our European trip will interrupt our training for it. I would like to run something with a sizable number of participants--I like running with hundreds of other people on the course with me--so I'll have to start looking to see what I can find.
Ciao,
Andrea
Showing posts with label IT band. Show all posts
Showing posts with label IT band. Show all posts
Wednesday, February 10, 2010
Wednesday, December 2, 2009
My physiotherapy experience
At the end of September I blogged about a fall I had experienced while skating. That post focused mostly on the after affects of the fall, but it seems like that actual impact itself did quite a number on my body. I'm still not one hundred percent sure that the fall lead to the subsequent problems I've experienced, but after having my first physiotherapy session it seems like a good chance. When I fell I banged my right knee and my left hip hard on the ice. I had a bump form on my hip and there's still a tiny pink mark where it hit. I took a week off from my normal running routine after this incident as I was plagued with a cold. When I got back to running, bad things started to happen. My left knee started to hurt, a lot. To the point where I feel like my knee is actually going to tear itself a part.
I visited the Health Services clinic at the U of A a week or two after the pain began. At the time I was told it was probably my IT (iliotibial) band and I should do some stretches for it. I did as I was told (although granted, perhaps not as regularly as I should have) and waited two weeks before trying to run again. The same thing happened. After about ten minutes the pain had returned and just as bad as it was before. I went back to trying the stretches and waited a further three weeks. Last Saturday Andrew and I tried to run again. We decided to try a five minute on, five minute off routine to see if easing myself back into running would help. It didn't. We agreed as we walked the rest of our route home that it was time for me to go back to the doctor.
Monday morning I headed off to Health Services and saw a second doctor. This doctor agreed with the initial assessment that it was probably my IT band and it was time to go see a physiotherapist. I set up my appointment after leaving Health Services and now I've finished my first assessment: It's my IT band. Although, instead of just in the left, it's actually tight in both hips. I suppose I should explain what the iliotibial band is. It's a large muscle that runs from the hip (why I suspect my fall may have had something to do with my current problems) to the side of the knee and also connects to the glut muscle. I've been told that my hip tends to "pop out" which pushes on the IT band and then pulls on my knee. This seems to be why I tend to only have pain while run--the constant motion builds up until it forces me to stop. The other structures of my knee are solid (yay).
I now have a specialized strengthening and stretching routine. Four different strength moves four to five times a week plus three stretching moves every day of the week. I have to go back in two weeks (just before Andrew and I head back to Ontario for Christmas) to see how things are coming along. I'm going to have to make a concerted effort make sure I go through this routine as directed. I want to make sure my IT bands get better so I can get back to running. I had hoped at the very least to run another half marathon next year, and maybe even move up to a full, plus I was toying with the idea of trying a Women's triathlon in Leduc. For now, we'll see how things go. I'll keep on with alternative forms of exercise until I'm given the go ahead to get back to running.
Ciao,
Andrea
I visited the Health Services clinic at the U of A a week or two after the pain began. At the time I was told it was probably my IT (iliotibial) band and I should do some stretches for it. I did as I was told (although granted, perhaps not as regularly as I should have) and waited two weeks before trying to run again. The same thing happened. After about ten minutes the pain had returned and just as bad as it was before. I went back to trying the stretches and waited a further three weeks. Last Saturday Andrew and I tried to run again. We decided to try a five minute on, five minute off routine to see if easing myself back into running would help. It didn't. We agreed as we walked the rest of our route home that it was time for me to go back to the doctor.
Monday morning I headed off to Health Services and saw a second doctor. This doctor agreed with the initial assessment that it was probably my IT band and it was time to go see a physiotherapist. I set up my appointment after leaving Health Services and now I've finished my first assessment: It's my IT band. Although, instead of just in the left, it's actually tight in both hips. I suppose I should explain what the iliotibial band is. It's a large muscle that runs from the hip (why I suspect my fall may have had something to do with my current problems) to the side of the knee and also connects to the glut muscle. I've been told that my hip tends to "pop out" which pushes on the IT band and then pulls on my knee. This seems to be why I tend to only have pain while run--the constant motion builds up until it forces me to stop. The other structures of my knee are solid (yay).
I now have a specialized strengthening and stretching routine. Four different strength moves four to five times a week plus three stretching moves every day of the week. I have to go back in two weeks (just before Andrew and I head back to Ontario for Christmas) to see how things are coming along. I'm going to have to make a concerted effort make sure I go through this routine as directed. I want to make sure my IT bands get better so I can get back to running. I had hoped at the very least to run another half marathon next year, and maybe even move up to a full, plus I was toying with the idea of trying a Women's triathlon in Leduc. For now, we'll see how things go. I'll keep on with alternative forms of exercise until I'm given the go ahead to get back to running.
Ciao,
Andrea
Subscribe to:
Posts (Atom)