Physical Therapy

After mentioning last week that by Sunday my stiff and spasmy back (thoracic region – half way up on the left side and not the typical lower back pain) felt pretty much back to normal, I did something early Monday morning that sent it back into a spasm and back to square one. The stars aligned beautifully and I was able to see both my spine doctor’s nurse practitioner for a referral and start physical therapy by Wednesday. No sympathy please because things are already looking up!

 

Overview of the Week

Before getting into each day’s workouts, here’s an overview of my workouts from this past week. Scroll beyond the infographic for daily details…

 

Sunday

Cycling: 15 miles
• Average speed: 16.9 MPH
• Bike: Life Fitness Lifecycle GX Spin
• Surface: N/A
• Elevation gain: N/A
• Start time: 9:02 AM
• Location: basement
• Weather: 65°
• What I wore: bike shorts and jog bra

 

Monday

Strength training: 1 hour of total body avoiding anything that bothered my back

Foam Rolling: 2 minutes

 

Tuesday

Cycling: 10 miles
• Average speed: 16.8 MPH
• Bike: Life Fitness Lifecycle GX Spin
• Surface: N/A
• Elevation gain: N/A
• Start time: 6:28 AM
• Location: basement
• Weather: 63°
• What I wore: bike shorts and jog bra

Walking: 3 miles
• Average pace: 15:29 minute/mile
• Elevation gain: 113 feet
• Start time: 4:53 PM
• Location: neighborhood trails
• Weather: 43° and sunny, dropping to 41° (feels like 39°) at sunset
• What I wore: capris, l/s shirt, down coat, ear warmer headband, gloves and mittens

Foam Rolling: 2 minutes

 

Wednesday

Strength training: 1 hour of total body

Foam rolling: 2 minutes

I started physical therapy with my miracle worker physical therapist from 2020 who got me back on the running trail after being sidelined with sciatica. I’ve been so focused on torso extension that I’ve ignored flexion and have some muscle imbalance (along with some other issues). We worked on torso flexion to go along with the extension I’ve been doing religiously for four years. The good news is that she didn’t limit my cardio workouts as long as I let pain be my guide.

 

Thursday

Walking: 4 miles
• Average pace: 15:08 minute/mile
• Elevation gain: 191 feet
• Start time: 6:06 AM
• Location: neighborhood streets
• Weather: 30° with a beautiful sunrise
• What I wore: leggings, l/s shirt, nylon shell, down coat, knit hat, and heated gloves

Cycling: 26 miles
• Average speed: 14.5 MPH
• Bike: Salsa Warbird
• Surface: paved
• Elevation gain: 886 feet
• Start time: 2:14 PM
• Location: W&OD Trail Ashburn/Clarks Gap loop
• Weather: 56° and sunny to mostly cloudy
• What I wore: long bike pants, s/s jersey, arm warmers, jacket, and fingered gloves

Foam Rolling: 2 minutes

Physical therapy stretches: every 3 hours

Erring on caution, I opted to walk instead of run during my virtual workout with Kim. With a beautiful day on tap, I had plans to ride outside later in the day with my husband.

Collage credit: Kim

 

Friday

Strength training: 1 hour of total body

Balance and stretching: 45 minutes

Physical therapy stretches: every 3 hours

 

Saturday

Walking: 5K
• Average pace: 14:43 minute/mile
• Elevation gain: 125 feet
• Start time: 8:39 AM
• Location: neighborhood streets
• Weather: 45° and overcast, climbing to 50°
• What I wore: capris, s/s shirt, down coat, ear warmer headband, gloves, and mittens (took coat and mittens off during walk)

Physical therapy stretches: every 3 hours

With our annual Italian dinner party on tap for the evening, I got out for a sol0 walk before jumping into cooking mode. On the menu was chicken Parmesan, beef braciola, a garden salad, and cannoli (not homemade, though). Friends were bringing appetizers, bread, and tiramisu.

 

Last Week’s Blog Posts

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

 

Questions:
  • • Have you previously had physical therapy, and if so, did it help? ~ yes
  • • If you like Italian food, what’s your favorite dish? ~ pretty much anything without sausage, mussels, or clams
  • • Did you run in race this weekend? ~ no

 

And that’s my rundown… Have a great week!

 

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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 Run Down. Be sure to check out not only the hosts’ posts, but those of the other great bloggers joining in on the fun!

 

Disclaimer:  This post contains 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.