About 12 weeks ago I sprained my ankle, again, side-lining me from my indoor field hockey season and training for a half-marathon I signed up for end of March. It sucked, more so because I was getting back in shape and being motivated and then it sucked that the weather was horrible for NJ, the never-ending winter of 2014...The difference between spraining it before and now, was that with a new baby that is crawling, there is no putting your feet up, I mean I didn't do that before but this was magnified by carrying around another 18 lbs (the baby not me). It was taking a long time to heal.
About a month ago, I tried to start running again over a weekend.
I was so excited about running and starting training but knew physically this was hurting still. I mean how long did this need.
My friend/podiatrist told me I need some physical therapy and sent me to this great place.
They hit it spot on...my hips. After having a baby, your body goes through some changes (just a little right). Apparently, my hips were out of whack which caused bad running form, thus causing my already high mobility and weak ankles to twist more easily. In order to fix the ankle, the hips need to be fixed.
It makes sense, the PT guy says similarly in people with bad knees, running post-pregnancy can cause knee pain. BOTTOM LINE - WOMEN SHOULD BE DOING HIP WORK/BALANCING/CORE WORK POST-PREGNANCY BEFORE OR IN CONJUNCTION WITH RUNNING.
WHY doesn't any internet site go over this? Why do they tell us all the things to do to prepare to have a baby - do yoga, do strength work, etc but they don't tell us what to do once we have this cute little baby that basically causes a little havic to our body.
Anyway, I thought it was interesting, my friend said it sounds like you are going back to basics. It reminded me of those exercises we used to do in the 90's to Buns of Steel....haha, yeah I did that.
As I go into my fourth week of PT and will be starting to run hopefully this week, we have moved into more exercises focusing on one leg, balancing on spongy surfaces, balance beam, hip flexor exercises with resistance bands, one leg squat by picking up items in multiple plains, lunges in multiple plains. I love it!
In fact this last week, I was back on the bike (TWICE) thanks to the awesome weather. I am getting in a couple more weeks of some base training and fun workouts before the work begins for another 20 week half ironman plan!! So excited! Now if I can only start swimming again regularly.
Having a sprained ankle is really tough. It can even be the more worse when you have a schedule to follow and fail to meet them because you'd rather not be limping on the way there. Anyway, I'm glad you're finally back on doing regular runs. Those photos look lovely. I'm glad that things are going well for you. All the best! :)ReplyDelete
Aubrey Holloway @ Primary Care AK
Exercising post-pregnancy certainly is therapeutic, especially if runners like you felt a bit of deterioration with your mobility because of the long hiatus. And I hope going for physical therapy helped your sprained ankle feel better as well. Anyway, it's great to know you're back on track with your routine. Take care!ReplyDelete
Madalyn Oconnell @ Steadman Hawkins Clinic-Denver