So as I type this, my house is asleep. I’d normally be out for a long run or big brick, as weekends are the perfect time to exploit my family’s love of late sleep while I go log some hours. Also, most of my team is gearing up to race – either locally at our little “Top of Delaware” sprint or at Mount Tremblant or Timberman. Normally I’d be at the local race as a “tune-up” for my intended A race of the Diamondman 70.3 in September, but the Triathlon Gods had different plans.
PT has been going well. I’m now being pushed pretty hard, and we’ve added stationary bike and elliptical into the mix in small controlled doses. Most of the work is actually stretching, strengthening, and stability. My typical PT session looks like:
- 10 minutes of ultrasound on the affected area
- Sometimes – my PT does a little bit of “active release therapy” here – if you’ve never had, it’s like a slightly more violent deep tissue massage designed to break up scar tissue
- Stationary bike – 10 minute warm up (get a bit of a sweat going)
- Calf Stretch 4 x 30 sec
- Lying Hamstring Stretch – 4 x 30 sec (each leg with a strap)
- Lying Quad/Flexor Stretch – 4 x 30 sec (each leg with a strap – facedown)
- Using Flexi- bands (black = high resistance) – 4×12 reps straight leg standing lifts all 4 ways (flexion, extension, abduction, adduction)
- Lying Knee Squeeze playground ball (adduction/groin) – 4 x 10 sec
- Standard Planks – 3 x 30 sec to start (these kick my ass, and are part of the reason I’m injured in the first place)
- Abdominal Bridges – 4 x 10 feet on bosu ball
- Electro-Stim Therapy w/heavy ice pack – 15 minutes
This whole sequence ends up taking about 90 minutes or so. We’re getting more aggressive with the intensity and the pace of the session, which is a good thing. I’ve also noticed that injury recovery often involves days where you think “Wow, this stuff is working” and other days where you believe “Aww crap this sucks and I’m hurt again”). It’s just difficult to know how you’re going to feel the next day or two after you work the injured area, but lots of my day to day functional pain is gone. It hurt like hell to get out into my car and out of my bed, but those small daily reminders have vanished.
I’ve just entered into a period of heavy travel for my job. The fall season is chock full of industry events and functions, and since my company’s primary marketing tactic is to exhibit and present/speak at these events, off I go. I’m on the road and speaking 12 out of 14 weeks, but a lot of those trips are just 2-3 days in duration. It’s going to be a stressful 3 months, and my biggest challenge is not blowing up like a fat balloon while grabbing fod on the road. Salads and oatmeal will be my friend, and if I can begin some very light easy running soon I’d be a happy guy.
I just purchased a new heart rate monitor that will be compatible with my iPhone5. I am going to play around with a Heart Rate Variability app called SweetBeat. A Twitter buddy of mine is a big believer of using HRV to guide day-to-day intensity and monitor the body’s changes, and it’s been proving very effective especially in guarding against over-training. I believe that I’ve been pushing the envelope here, and that over-training at least contributed indirectly to my injury. I’ll explore this app and it’s benefits in some future posts, but you can read about my friend Brian’s experiences here – http://bri-tri.com/tag/heart-rate-variability/