95% Cleared

I had a physical therapy appointment on Thursday with the physical therapist who completed my initial evaluation.  I was excited to share with him my progress in rehabing my hamstring.

On Tuesday I completed a DailyBurn workout that involved upper body circuits followed by cardio circuits.  I didn’t modify any of the moves which meant I completed the actual jumps and quick movements.  While I didn’t go super intense, I did the workout in its entirety and didn’t notice anything in my hamstring.  I also had no dull aching while sitting later that night.  On Wednesday I completed another day of my walk-run plan, this time walking 5 minutes, running 20 minutes and walking 5 minutes.  The only thing I felt in my hamstring area was a bit of muscle soreness, but no actual pain/discomfort, rather an “I’m being worked” feeling.  Again I felt fine sitting that evening as well.

I told the physical therapist I felt 95% back to normal.  He asked me what was holding me back with the other 5%.  I said I wasn’t sure if I could go full force – jump or sprint without hesitation just yet.  He said that was normal in having the fear of re-injury and that the only way to be sure was to just test the hamstring.

He put me through a strength evaluation, stretching my legs in different positions and testing my resistance.  My legs seemed to perform equally.  Instead of having me do the glute/hip strengthening exercises that I had worked at past sessions, he had me work with a kettlebell and complete box jumps.  I’ve used a lot of exercise equipment in my life, but have never actually used a kettlebell.  He said that was to my benefit as most people use them incorrectly.  He had me start by swinging it through my legs with a towel through the handle for me to hold onto then progressed to just swinging it without the towel.  I had to really focus on driving forward fully and “popping” my hips at the top.  I think it was as mental of a workout as it was a physical one.

We then moved onto a series of jumps including squat jumps on and off a box.  My coordination was tested more than once with the exaggerated arm swings and I jokingly told him that despite being a hurdler in track, I really had no coordination.  There was no pain in my hamstring throughout any of the exercises.

I had hoped I would be cleared to stop going to physical therapy weekly (copays do add up!) at the end of the session, but he asked that I come back for one more.  He did allow me to cancel one appointment so that I would go at least two weeks before returning to allow me more time to work at home on power moves like dumbbell swings.

We also discussed my running as I’m wrapping up the final week of the walk-run plan.  We agreed that I should try to work on adding more time onto the runs vs going back to my usual training by miles.  It has been fun being limited to 30 mins and seeing how far of a distance I can log in that set amount of time, so I’m fine with trying this plan for now.  I have always been a mileage based runner over a time based, so it might be good for me to try something new.

I will finish my last day of the plan with a 30 minute run, no walking.  I plan to meet my running group on Wed. for their usual run and complete that final workout.  I know I won’t keep up with them pace-wise, and I certainly won’t cover the amount of miles they will (normally 5-6), but it’ll be good to see them again and run somewhere other than my neighborhood.

I really don’t have any plans to train for anything at this point and I’m ok with that.  I’d rather focus on building my total body strength and adding miles as they come.  It’ll be the first time I haven’t specifically trained for anything in nearly two years.  I’m treating it as a welcome break for me both mentally and physically in the hopes that when I’m ready to fully train again I’ll come back even stronger.

Do you train by miles or time or a combo of the two?  Have you ever changed training styles?


About TracyNicole

Runner. Writer. Reader. Environmental advocate. Work from home Workforce Specialist. NASM Certified Personal Trainer. Assistant Varsity Track Coach. Fascinated by the ocean, waterfalls and Christmas lights.
This entry was posted in Health and Wellness, Personal Life, Running and tagged , , , , , , , , , , . Bookmark the permalink.

11 Responses to 95% Cleared

  1. That’s great news! I train by both distance and time, depending on the day of the week. My current half marathon training plan calls for 2 days a week of timed runs and 3 days of distance runs. For years I followed a plan that was 3 days of distance runs (none by time) but I’ve been following my current plan for the past few years and I think it works better for me.

  2. runeatralph says:

    Hooray for 95%! I’ve never trained to time, but it makes sense and probably is beneficial in some ways. I guess I’m stubborn and will always stick to distance.

    • TracyNicole says:

      Our high school athletic director was big into running and I always heard he only ran by time. He’d say “I’m going out for an hour run” and however many miles he got in during that hour is how many he got. The main issue I think I’ll have with running by time initially is that all my routes are planned based on miles. Running by time seems to entail needing to just run out and back routes, and I think that will get boring fast. I’m not anticipating this will last once I can comfortably run an hour with no issues.

  3. Good for you on continuing the road to full recovery! For years (except one injured year), I have made sure that my training included at least one distance run, a tempo run, and an interval run (either pace intervals or speed intervals) every week, plus one or two days of med-to-light weight cross-training, and maybe a recovery run if time allows. I will always set out with a certain distance to run, not a time to stop.

    • TracyNicole says:

      I like your training plan! I haven’t been very good about doing an interval run, but I really want to incorporate those more once I’m back to training for races as I still want a lifetime 5k PR at some point. Cross training is wonderful and I’m sure one of the reasons you’re stayed mostly injury free!

  4. Laurie says:

    So glad to read that you are coming back. Healing must be one of your superpowers! I have never worked with a kettlebell either. Sounds like a great hip strengthening exercise. I am still doing walk-run intervals, even in races. I find I do better with those little mental breaks and I wind up with a faster overall pace if I give myself a little interval to catch my breath.

    • TracyNicole says:

      It’s taken discipline, but I credit following the walk-run plan to the letter and not trying to push anything too fast to being able to recover in a decent amount of time. My hips reminded me yesterday that I can’t forget about them though… I did some of the moves after my upper body/core workout and they ached even today. I definitely need to make them a regular part of my cross training moving forward. Hey if walk-run works and makes you faster I say keep it up!

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