I thought I'm a little overdue for an update on all the walking and shin stuff, so here I am spreading the cheer on this Easter Sunday!
I've been in physical therapy for the last three weeks, and it's been great. They started with flexibility and range of motion with my muscles and joints along my feet, ankles, and legs. At the first appointment, they told me I was underdeveloped in just about everything which had surprised me a bit as I always thought I took good care of my legs. But it's amazing how many muscles you don't really use effectively and how bad your posture can be without knowing it.
Last week they re-measured everything and found I improved in just about all aspects; my ankles' range of motion is now normal and even a little better than that. They're continuing much of the flexibility exercises but now they've added balance and strength training, particular on my core. I asked them what my core had to do with my shins, and it pretty much has everything to do with them. By strengthening my core, I'll have more balance, improved posture, and I should find it's easier to speed walk and perhaps even run.
They've also been doing electro-stimulation of the muscles around my shins, and that's a cool experience. Somehow it reduces the inflammation and in turn lessens the pain. Inflammation and pain are cyclical with each other, so the goal is to put a stop to that cycle.
The weather today is terrific - sunny and 72 degrees around noon. Though I'm really sleepy because of a busy night on duty as the RD on campus, I couldn't resist putting my sneakers on and going outside for a walk. First I did some of the stretching exercises I learned, then I went out and briskly! walked 2.4 miles at a 14:09 min/mile pace. That's pretty close to what I was doing at my first half marathon last June. This was the first time I walked over two miles since February, and it was nice to do a true brisk walk. The fantastic thing is I had no shin pain, with the exception of a little achiness after the 2 mile mark. That's perfectly okay.
I felt like I was smiling ear-to-ear on my walk the whole time. I genuinely feel elated at my progress. I can sense the endorphins flowing today. With the amount of stress and roller coaster emotions I've encountered in a variety of personal aspects the last few weeks, I think my return to brisk walking will finally put some balance back into my life. In a figurative and literal sensitive, I'm working on strengthening my core. Woot!
Sunday, April 24, 2011
Monday, April 4, 2011
Clear Skies on the Horizon
I had my first physical therapy appointment today for my shin problems, and I'm ecstatic to say that I finally heard some clear explanations for the pain I've been experiencing and that there is definite hope for a full recovery within the next two months. Before I go into all that, allow me to sidetrack for a bit first!
Firstly, my legs have been feeling better during the last several days and this time it seems to be sticking. On Sunday afternoon, the weather was beautiful -- sunny and in the mid 50's. I decided to go for a 30-minute casual walk along the Great Hill Trails on campus. Breathing in the fresh air, experiencing the pleasant solitude in the woods, and having no leg pain was a combination that gave me great joy. The soft ground provides some give for my shins. I really feel like the trails will be my path to getting back to a routine that I so enjoy.
By the way, this Wednesday, April 6 is "National Start! Walking Day." Check out the link for more details. I think it's a great idea that the American Heart Association helps coordinate. This Wednesday at Bridgewater State at 11:45am and 4:30pm, there will be planned walks for students, faculty, and staff on the Great Hill Trails starting behind the Tinsley Center. I'm hoping to do the 4:30pm walk, time permitting. Regardless, I love the timing of this event with what's going on for me personally. Synchronicity in its prime beauty, I say.
During my physical therapy today, the therapist asked me a lot of great questions, and he thoroughly examined everything with my feet and legs. For the first time, I felt like an expert was genuinely interested in my well-being, getting me on track, and really knew what he was talking about. I learned I'm flat-footed but only on my left foot. Many of the muscles in my legs, ankles, and feet need some flexibility training. The joints in my ankles and feet were stiff, too. All of these issues have been contributing to my problem.
So the next steps are five sessions of physical therapy over the next three weeks to stretch and strength muscles for my ankles, calves, hamstrings, and glutes. I'll be getting some shoe insoles for the arches of my feet. The therapist showed me exercises I can do at home, too. They're also planning on doing an ultrasound of my shins -- not as a diagnosis tool, but as a way to "microwave" my shins to break up any bad stuff in there. Literally, microwave was the term used. Kinda crazy, huh?
My therapist told me I'm definitely in the final healing period for my shins, and with all of the exercises and advice he'll be giving me, he even told me that running should be in my future again. Honestly, walking briskly is fine with me but if he can promise me I'll be able to run, that is fantastic news. Within two months, I should be able to do intense distance walking again.
Though it was raining today, I can see there are most definitely clear skies on the horizon. I have such a good hopeful feeling with this turn of events.
Firstly, my legs have been feeling better during the last several days and this time it seems to be sticking. On Sunday afternoon, the weather was beautiful -- sunny and in the mid 50's. I decided to go for a 30-minute casual walk along the Great Hill Trails on campus. Breathing in the fresh air, experiencing the pleasant solitude in the woods, and having no leg pain was a combination that gave me great joy. The soft ground provides some give for my shins. I really feel like the trails will be my path to getting back to a routine that I so enjoy.
During my physical therapy today, the therapist asked me a lot of great questions, and he thoroughly examined everything with my feet and legs. For the first time, I felt like an expert was genuinely interested in my well-being, getting me on track, and really knew what he was talking about. I learned I'm flat-footed but only on my left foot. Many of the muscles in my legs, ankles, and feet need some flexibility training. The joints in my ankles and feet were stiff, too. All of these issues have been contributing to my problem.
So the next steps are five sessions of physical therapy over the next three weeks to stretch and strength muscles for my ankles, calves, hamstrings, and glutes. I'll be getting some shoe insoles for the arches of my feet. The therapist showed me exercises I can do at home, too. They're also planning on doing an ultrasound of my shins -- not as a diagnosis tool, but as a way to "microwave" my shins to break up any bad stuff in there. Literally, microwave was the term used. Kinda crazy, huh?
My therapist told me I'm definitely in the final healing period for my shins, and with all of the exercises and advice he'll be giving me, he even told me that running should be in my future again. Honestly, walking briskly is fine with me but if he can promise me I'll be able to run, that is fantastic news. Within two months, I should be able to do intense distance walking again.
Though it was raining today, I can see there are most definitely clear skies on the horizon. I have such a good hopeful feeling with this turn of events.
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