Disclaimer:  This post contains affiliate links…

 

A Name I Can Get Behind

Welcome to the new weekly linkup of all things fitness related, especially recaps of the previous week’s workouts. It’s the same recap, but with a new name and new hosts. I have to admit that when I saw the name of the replacement for the Weekly Wrap, I had to smile. A couple of years ago when I made my little infographic and named it Weekly RunDown, I thought I was quite clever, and I love that Kim and Deborah came up with the same name. Apparently, great minds think alike! 😀

 

Physical Therapy Update

I’ve transitioned to only one physical therapy session per week and suspect those will be coming to an end soon. This past week, my therapist stuck to strictly hands-on techniques, i.e. massage and stretching. We discussed in greater detail what specifically is causing my right foot numbness, a common side effect of sciatica. My job had been to narrow it down and I came up with the following three activities, all activities that hadn’t bothered me in the past…

  1. single-leg pistol squats
  2. sitting on too soft of a chair
  3. washing dishes

1.  Single-Leg Pistol Squats – I really like doing single-leg pistol squats (TRX assisted) for building strength in my hips which is important for my running. My PT suggested cutting out the squats altogether, and instead, doing step-ups, side step-ups, and clam shells.

2.  Soft Chairs – I try to avoid soft chairs with poor support, but sometimes that’s just impossible. When given the choice, I will choose a hard kitchen chair over a soft comfy sofa, and often resort to standing rather than sitting. It’s just the way it’s been since my initial injury in 2012 and I hardly think of it anymore. Sometimes, though, it’s impossible to avoid.

3.  Washing Dishes – As I mentioned in Friday’s post, when I told my PT that washing dishes guarantees foot numbness because of the way I have to reach into the sink, he suggested that I have my husband do the dishes. I like the way he thinks! 😉

 

And Now on to a RunDown of this Past Week’s Workouts…
Running

Drum roll please… I ran twice this week! On Thursday, I ran a half mile on my treadmill (affiliate link) just as a test to see how things felt. I walked a mile before my run so I’d be well warmed up, and then walked another half mile for my cool down.

 

Yesterday morning I ran one mile bookended by six-mile bike rides.

 

And this is what completing a mile pain free looks like – sheer happiness!

 

Biking

My weekly goal is to ride at least fifty miles on my spin bike (affiliate link) and I managed to hit that goal again this past week. It’s going to be tougher to hit as I transition back to running (there are only so many hours in a week).

 

Strength Training

As I mentioned above in my PT update, I’m replacing singe-leg squats with step-ups, side step-ups, and clam shells. I don’t think any of my other strength training exercises are causing any negative issues, but if I feel anything out of the norm, I’ll continue to make the necessary adjustments.

 

Yoga

I keep planning to write a post about the stretches and yoga poses I’ve put together that specifically help dealing with sciatica, but I’ve been so busy that I’m lucky to get these weekly recaps put together. Here are just a few that I do daily…

  • Cobra pose
  • Sciatic nerve flossing
  • Bridges
  • Quadrupeds
  • Single-straight-leg stretch with toe flexion and extension
  • Cat/cows

 

It’s on the Blog

In case you skipped checking in on my blog this past week, here’s what you missed…

 

In addition to the workouts I mentioned above, here’s a complete rundown of my workouts from this past week (completed mostly in our home gym)…

 

  • Questions:
  • If you could only do one stretch what would it be? ~ cat/cow 
  • How much does your job require you to sit? Do you need hard or soft chairs?
  • Did you race this weekend?

 

And that’s a wrap… Have a great week!

 

Disclaimer:  This post may contain affiliate links which means if you click on the blue product link and then make a purchase, I will receive a small commission for referring you. You will pay no more or less for the product; however, Amazon will show their gratitude for my referral by paying me.

 

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I’m linking up with Deborah at Confessions of a Mother Runner and Kim from Running on the Fly for their Weekly Wrap. Be sure to check out not only the hosts’ posts, but the other great bloggers joining in on the fun!

 

Happy Running! ~ Deb