Hope you all had a fabulous weekend! Ours was good and quiet with lots of outside time – just the way I like it! And of course a little backyard yoga, too. What? Doesn’t everyone pop out Wheel Pose next to a slide?
On Friday I mentioned that I finally got started with physical therapy on my foot. In reality, even though my foot has been the pain, it all stems from my hips. More specifically my weak right hip. I’ve been doing my exercises like it’s my job, determined to get stronger and back in my running shoes ASAP. I’m linking up today with Katie for Marvelous in My Monday since I’m feeling so optimistic about my return.
You may be wondering how having a weak hip can cause foot pain? The hip muscles are what control the whole movement of the leg whether it be in running, walking, cycling, etc. It throws off your gait/biomechanics of a running stride. Weak hips can cause pain such as IT Band syndrome, Patellofemoral Syndrome and Achilles tendinitis.
Game Ready Cold Therapy is awesome! I want one for home.
The exercises that I’ve been given to do have been really basic. So basic that I’m kicking myself for not doing them all along. Of course, I do various versions of squats, lunges and other leg strengthening moves when I strength train. But I’ve been negligent on doing clamshells, side lying hip abduction and single leg balance moves. Given my history of patellofemoral syndrome, you would think I’d be on top of it. Interesting point however, is that my patellofemoral syndrome from last year was on my left side, not the right. Kind of weird.
In addition to my hip, my right lower abdominal is weaker. My PT had me do a very interesting test to determine this. She had me lay down on a foam roller with my head and back supported on it. Knees were bent with feet flat on the floor. Arms are crossed at your chest. Pulling your abs in tight, slowly lift one foot 1-2 inches off the ground. Hold for at least 10 seconds before switching.
Sounds, easy? Not so much for me. I had difficulty even getting my right foot off the ground initially. Holding it was even more difficult. While my left side was easier, it still was quite difficult to hold.
I’ve been working on the prescribed exercises since Wednesday. I’ve been a good patient and have not run at all. I promised that I wouldn’t for at least another week. My PT seems to think I should be back to running by then. I don’t know if it’s psychological or what but I’m feeling stronger and my foot feels 100% better. It never really hurt when I wasn’t running but it would just have a different feeling than the left. That feeling is completely gone. Fingers crossed that I’m on my way!
**Everyone’s pain/injury issues are different. If you are experiencing any type of pain, I suggest you see a specialist to give you a proper diagnosis. My injury and treatment plan may be different than yours.**
Below are a few links to articles that I found interesting regarding hip strength in runners.
Runner’s World – Hip Strengthening Exercises
Runner’s Connect – How and Why You Should Strengthen Your Hip Abductors
And one for the Mamas:
New York Times Well – How Pregnancy Changes a Runner’s Body
Runner’s – Do you do hip strength exercises daily?