Author Topic: Convalescence exercises  (Read 5440 times)

igthebold

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Convalescence exercises
« on: September 26, 2012, 06:39:54 AM »
I just self-diagnosed some knee pain as a case of ITBS probably caused by my running. Even if it's not what it is, I'm going to take a month off of running, which sucks.

And yes, I'm the one who bought the huaraches/invisible shoes. And yes, I'm aware that I'm tempted to completely deny that they have anything to do with it, like a Mac user with a slow computer (I must not be using them right). I'd like to give them a chance, but we'll just have to see.

In the meantime, what kinds of exercises can I do to keep up basic cardio, and some endurance? I'd prefer spending $0. I do bike around town, but not in an exercising kind of way, and if I did it would exacerbate my knee pain. I mostly run because I like to, not for health per se, but I like the cardiovascular fitness.

galaxie

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Re: Convalescence exercises
« Reply #1 on: September 26, 2012, 06:47:52 AM »
What about swimming?  Does your town have a public or school pool you can swim at (probably not free, but cheap)?

bo_knows

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Re: Convalescence exercises
« Reply #2 on: September 26, 2012, 07:57:29 AM »
I don't know about $0, but some of the best self-help tools for healing are pretty cheap.  3 lacrosse balls (2 taped together and 1 single) and a foam roller will get you pretty far.  Instead of a foam roller, you can get a cheap 4" diameter PVC pipe from Home Depot, but that has no give and will hurt like hell if you're not used to it (FWIW, I have a foam roller AND a PVC pipe).

Check out some of the stretches mentioned on mobilitywod's section on IT Bands. http://www.mobilitywod.com/tag/it-band


velocistar237

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Re: Convalescence exercises
« Reply #3 on: September 26, 2012, 08:05:16 AM »
Mark Rippetoe is convinced that you can roll out an IT band injury in a few very painful sessions. I'm not sure that ITBS follows the typical trigger point pattern, though.

I would figure out how to do a higher-intensity workout that doesn't involve the knee. Pushups, pullups, back raises, leg swings, shovel glove, jump rope, whatever, just design a circuit and go through it a few times.

When you start back running, start more slowly. I've been told that it takes about 6 months to transition from cushioned shoe to barefoot. This go-round, I'm running with more padding than last time, in some Nike Frees.

jrhampt

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Re: Convalescence exercises
« Reply #4 on: September 26, 2012, 09:05:47 AM »
I had a herniated disc in my neck a few years back.  Once I recovered from that, I used a stationary bike in my basement for about 45 mins a day, 5-6 times a week.  That kept me in reasonable shape.  In your case, as another poster suggested, I'd probably do daily push-ups, if you think the biking is likely to make your knee worse.  I thought I was fully recovered and had eased back into a fairly normal pre-injury exercise routine earlier this year, but had a flare-up of the neck pain after I had been jogging again for a couple of months.  I suspect the running may have had something to do with it, so now I'm back to the bike again :-(  I sympathize, since I really like the running.  I enjoyed it, and it has the side benefit of being an efficient way of getting in some exercise and enjoying the nice fall weather without needed extra equipment.  Hope you can get back to it soon!

bogart

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Re: Convalescence exercises
« Reply #5 on: September 26, 2012, 02:30:07 PM »
Is walking similarly irritating?  We've got great hiking trails in the area, and the weather is fabulous.

In the same vein (beautiful weather), no idea whether the position/activity would be OK for the knee or not, but maybe this is your excuse to buy a kayak ;)!

It Figures

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Re: Convalescence exercises
« Reply #6 on: September 27, 2012, 01:29:07 PM »
If you are a runner with ITB issues, then you must definitely start doing yoga!  I know that this is very difficult for runner types who don't like to slow things down, but this can be extremely healing for your body as well as preventative for future issues. 

bo_knows

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Re: Convalescence exercises
« Reply #7 on: September 27, 2012, 01:50:57 PM »
I had a herniated disc in my neck a few years back. 

If you don't mind me asking, what were your symptoms? I was having some sharp shoulder pain, and deep dull shoulder-blade pain and went into the Doc in July. They sent me in for 2 MRI's and it turned out that all the pain was coming from a pinched nerve in my neck, because I had a C5-C6 herniation.  Doc did an epidural injection of steroid (twice) and the shoulder pain was completely gone... but the shoulder blade pain is still there.  I go back next week for a potential 3rd injection, but it's been such a pain in the neck (see what I did there?).

Mariana

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Re: Convalescence exercises
« Reply #8 on: September 27, 2012, 03:11:54 PM »
I totally agree with slowitdown!  I've been running 15 years and in the last three years have been doing 2-3 marathons a year, so my mileage has been consistently higher.  I have never been injured, per se, but recently my legs had always been feeling tired and sore.
In January I started doing hot yoga and it has changed my life.  It's also a great work-out and gets your heart rate up.  I did the 30-day challenge back in June (just doing a class every day for 30 days) and a month later did a marathon with very little training but felt fine. 
You could check out a DVD from the library, point a space heater at yourself, and have at it.  I hope you feel better soon!

Nords

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Re: Convalescence exercises
« Reply #9 on: September 27, 2012, 03:39:12 PM »
I just self-diagnosed some knee pain as a case of ITBS probably caused by my running. Even if it's not what it is, I'm going to take a month off of running, which sucks.
Squats & lunges-- as many as you can handle before the knee pain.  It'll help your quads & hamstrings stabilize the joint, and take some of the load away from your ITB.

You're also stretching your ITB and consulting with someone on whether your running stride may have exacerbated the problem, right?

When I was on my daughter's college campus I saw a woman riding an elliptical bicycle around a racing track:  http://www.elliptigo.com/  Might be a coincidence that they're marketing to injured runners...

jrhampt

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Re: Convalescence exercises
« Reply #10 on: September 28, 2012, 01:10:37 PM »
I had a herniated disc in my neck a few years back. 

If you don't mind me asking, what were your symptoms? I was having some sharp shoulder pain, and deep dull shoulder-blade pain and went into the Doc in July. They sent me in for 2 MRI's and it turned out that all the pain was coming from a pinched nerve in my neck, because I had a C5-C6 herniation.  Doc did an epidural injection of steroid (twice) and the shoulder pain was completely gone... but the shoulder blade pain is still there.  I go back next week for a potential 3rd injection, but it's been such a pain in the neck (see what I did there?).

My symptoms were similar to yours - neck pain and shoulderblade pain, with sometimes numbness in the arm.  I think mine was C6-C7.  When I had my flare-up this time, I went to an acupuncturist a friend recommended (she had the same issue), and the pain relief was amazing.  I would highly recommend trying acupuncture if you're still having pain issues.

igthebold

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Re: Convalescence exercises
« Reply #11 on: September 28, 2012, 01:41:40 PM »
Thanks for the feedback everybody. The pain is minimal at the moment since I haven't been running. I have been walking and biking for normal type things. I occasionally take ibuprofen as an anti-inflammatory.

Based on feedback I'm going to investigate various options, including stretches and exercises. It could simply be that I was improperly hydrated on multiple occasions, increasing the risk of joint pain.

Thanks for the leads and ideas! If worse comes to worst, I'll see a doctor, but in the scheme of things, it really is minimal pain. Just not something I want to get worse.

And yes, bo_knows, I see what you did there. :)