Running Update and Finding a Physical Therapist

 

Running Update

I have advanced from this run 1/walk 1 on the running program to run4/walk 1 although I did have to drop the speed down to 5.5. My cardiovascular system has taken a hit since I have not been running. I really did think I would be further along than I am by now.  I’m impatient!

I’m not having any pain during the run, but I  still have experienced some tightness in the back of my knee. I am also having some mild tenderness on the side of my knee after the run. According to the plan, I can only advance if there is no pain.  Tightness doesn’t equal pain in my book but I don’t want to push it to that point either.

Fortunately, I had a follow-up appointment with my physical therapist,Zuzana Rogers, And as usual, it was a very productive session. After discussing my issues and doing an evaluation, Zuzana put me on the treadmill and videoed my running. She told me that I was still running asymmetrical, and I was bobbing my head a lot so she set a cadence (can use a running metronome) at 170 spm (bpm) and had me run to that tone (I actually wrote a short post about this very topic a couple of years ago. I didn’t realize this was part of my current problem, though.).

With a higher cadence and increased turnover, there isn’t much time to lengthen the stride (overstriding) and create a subsequent heel strike. She also had me run without shoes again. I really liked that. I also wrote a post after reading Born to Run  stating that I wanted to run like the Tarahumara People. Well I did for about 30 seconds ha ha..Oh wait they were running outside, k…never mind 🙁

We reviewed the video. I was shocked to see that I landed on my heel on the right side in that first video.  I really couldn’t believe it. I feel like I am a mid foot-striker which is what I was doing on the left side. Then, we watched the running recorded at 170 spm and my foot strike as well as my stride was almost perfect!! And the same with the bare foot running! I wish I had those videos to post because it was very impressive to see the difference.  I just have to keep that up so I can continue to advance on the running plan that she set up.

Along with working on my cadence, Zuzana also suggested pool running to help with my cardiovascular fitness. I absolutely hate pool running! So boring! But if that is what I need to do then I’ll do it 🙁 She has released me to run on any terrain so I can’t wait to get out and run on the trails. She also added more strengthening exercises and some stretches. I see her again in a couple of weeks, and I do hope that I have progressed to more running and less walking by then.

Finding a Physical Therapist

I feel so fortunate to have found a really good physical therapist.  Zuzana is the first one that I have gone to that  is concerned with how I move and what is actually contributing to my injury. She wants to get me back to running and keep me running injury free.

As I have mentioned previously, I found her by listening to a podcast that was interviewing her. And I used her advice on the best way to actually find a physical therapist:

• Make a connection with the PT to see if he/she is the right person for you. So, I did that by sending Zuzana an email that included my injury, my goal, and my barriers. She called me the same day to discuss my injuries and how she could help. I knew just by talking to her that she was the right PT for me.
• Make sure the PT specializes in your specific area of injury. Zuzana works with and coaches athletes in the Alaska Community. She also went to the Olympics this past winter as the Olympic PT. How sweet was that!
• She does manual therapy which these days I think all PTs should be able to do.
• A good PT should also take the time to discuss all aspects of the injury and any related history on the initial visit. I felt like I got a thorough evaluation.
• After the evaluation, the PT should have a plan of progress. I have had my share of PTs that see me twice a week, yet they did not have a course of action or specific plan. Zuzana developed a plan at my first appointment. And she revises it and adds to it as necessary. You need that!
• And of course the obvious, the PT should be licensed.

Not everybody can be so lucky as to just happen to listen to a podcast and get info and eventually access to an awesome PT.  Try it! You never know….However, here are a few suggestions on other ways to find a good PT.

• Friends, especially your running friends, are good resources to finding a PT. Although, I did get a really good recommendation from a friend, that particular PT  assigned me to a another PT after the initial evaluation. I didn’t think this other guy was very knowledgeable  in my specific area of injury. It took a few visits for me to realize this and that was very frustrating. So, I think that if you go to the trouble of finding someone, make sure that he or she is available to see you throughout your treatment.
• Get recommendations/referrals from your MD or FNP (family nurse practitioner).  However, a lot of states are direct access states so you do not have to be referred by a doctor. In Alaska, I can call any physical therapist technically and make an appointment. There could be, however, limitations on who you go to based on your insurance so that would be something to check into.
•  Contact the American Physical Therapy Association @ www.apta.org  for a list of PTs in your area.
• If you are here in Alaska, I definitely would recommend Zuzana Rogers @ Advanced Physical Therapy in Anchorage. I am 100% grateful for her.

Running injuries just plain suck! But they do heal eventually and with the right treatment and guidance, they can be prevented. If you seem to be injury prone (like me), find someone that can really evaluate how you are moving and identify weaknesses. Its a lot of work to “fix” these problem areas, but I believe in the long run it is all worth it. I will do whatever I need to if it means I can run injury free. What a concept 🙂

Happy Running

Before I go, I have to share some pics of my grandkids having fun at Eklutna Lake.

So precious….

Her big brother takes good care of her

Love these guys!!