(Trigger Warning: this post could be triggering to those who have had experience with eating disorders.)
… and I will goooo whoa whoa.
I swear. Look at this face, would I lie?
My fitness routine is all about rehabbing my dorked up knee, super-tight IT bands and calves, plantar fasciitis, and (mostly healed) ankle sprain.
Wow, that’s a lot going on all at once. And I’m planning to run a marathon this year?
Yes. I. AM.
How? Because I’m going to finally for-realzies rehab all these injuries. Fortunately, everything I’ve injured is related (which is probably how I have so many injuries), and by working on one thing, I’m working on everything. And by working on everything, I should kick all these ailments to the curb. Hell, I noticed that when I rolled my IT bands and stretched my hammies that my plantar fasciitis subsided.
Instead of giving you a day-by-day breakdown of actual workouts, I’ll go over the moves I’m doing to rebuild (or build a better version of) my body.
Dorked up Knee
When doing all these exercises, I have to make sure my legs do not roll in towards each other and focus on targeting my butt. 😉
- Working on my tight IT bands (see below)
- Leg extensions
- Seated leg curls
- Hip adducter
- KT taping my knee for added support
- Icing when sore — only ice till it goes numb — but it’s not been sore lately, so I haven’t been icing much!
Tight IT Bands
This is the main cause of my dorked up knee, come to find out. I’ve dealt with tight IT bands before, so I know what to do. I’m trying to build up my glut med muscle in my butt, and some other key leg muscles.
- Monster Walks
- Side leg raises
- Squats (with light or no weight)
- Side planks (for obliques)
- Foam rolling 3-4 times a day — before AND after runs
- Forward folds 4-5 times a day for 1 minute each (been doing this on bathroom breaks, gross, but effective to get stretching in. I’m able to touch my toes !!!)
- Hip adducter stretches
- Standing at work 80% of the day
- Running 1-2 miles at a time, but running more days (oddly, more miles per week)
- Ultra-sound on my IT band at PT
- IT band massage at PT
- Graston technique at my chiropractor
- Calf raises with low weight, higher repetitions, making sure to get full extension
- Two calf stretches (the second is new to me and mind blowing and has helped me along exponentially!)
- Foam rolling my calves before and after a run
- Downward facing dog
- Graston technique … I cannot express how much this affected my healing.
- KT Taping for extra support — was using an ankle support, but that made my plantar fasciitis worse and made me lose mobility, so I quit using it since my ankle is actually pretty good.
- Balance disc work (one-legged deadlift with and without weight)
What I’m considering:
Might go back to my ASICS shoes that I loved (GT 2100 series, in case you’re interested — been in those since 2008). All of these injuries started when I had the hair-brained idea to switch shoes last fall. When something’s not broken, why fix it?
Have you ever dealt with an injury? What did you do for rehabilitation?