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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…
- single-leg pistol squats
- sitting on too soft of a chair
- 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…
- Sunday – Snow, Rain, and Wind Surrounding a Quick Trip to the Farm
- Friday – Catching Up Over Coffee: Baby Steps and Plans for Kicking up Some Dust
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!
Yay!!!! for the pain-free run. I am of the mindset that a run is a run too. There is no minimum length. It’s funny how different medical professionals have different opinions on how to rehab an injury. My PT told me to only do squats with no weights and not to do lunges at all. She had me doing the nerve flossing too. My orthopedist had a different approach. He told me to do squats and lunges with weights, plus some stretches that have really been helping.
Hope to hear of more running successes from you in the near future!
Laurie recently posted…For the Love of Coffee
When I finally narrowed it down to a few exercises that might be causing my foot to go numb, I started doing them spread out over the day so it was obvious which was the culprit. Single-leg squats were the problem so it just made sense to take them out of the lineup until this little bump in the road is behind me.
Woohoo! I’m so happy that you were able to run this week. I love the picture of you with your hands up in the air – so much joy in your face!
Thank you, Kim!
The sitting thing is so not good (at least for me). A bunch of us at work have gotten the convertible stand-up desks, and those are great. Several years ago, when I first took on more hours, I was obviously sitting much more. The good ole piriformis was really a nasty beast then, and (looking back) I’m sure all the extra sitting was a factor. Last summer, I took on even more hours, but am standing for much of my day now…and things have been much better.
I agree, sitting is so bad for us. Luckily, my job has me mostly on my feet. Blogging, on the other hand…
Hooray for a pain-free run! My favorite stretch…hmmm… I love cat/cow too! Cobra and reclining pigeon. My SI joint likes them too.
I probably sit and stand equally at my job. I have a hard chair and I raise it all the way up so my feet are flat on the floor. The nice thing about doing so much yoga is that I sit up much straighter than I ever used to.
Wendy recently posted…This is How I Know It’s Real
Yoga has so many positive benefits!
Great minds do think alike! I like to call it the Deb factor 🙂 I am so glad to see you running pain free. Welcome back
Deborah Brooks recently posted…Welcome to the Weekly Run Down
The Deb Factor – I love that! 😀
And thanks!
Sheer happiness is the perfect description. I remember rehabbing my hamstring this summer and the first time I ran without pain I had this giddy euphoria. It was just 10 minutes of running but it was the proudest 10 minutes of my summer! I’m excited for your progress!
Becca | Rabbit Food Runner recently posted…Building into March
Thanks, Becca!
Yay on a pain free run!
I’m not familiar with cat or cow but odds are good I can do neither, so I’ll go with Tree. At the moment with my irritated hip flexor I can’t get into pigeon.
We have fairly standard office chairs. My downside is I tend to sit cross legged, which isn’t great but is so comfortable.
Cari recently posted…Physical Therapy Week 3
Thanks, Cari! Cat/cow is one of the most basic poses so I’m sure you can do it. Google it and let me know!
COw looks rather up my speed
So happy for the pain-free run! Hoping that’s a sign for the future 🙂 You are so inspiring!
Thanks, Jessie!
YAY for pain free running!!!!! So happy for you!!!
I have a “special” chair at work (but it doesn’t seem that special since several of us have one like it) that is not super soft but what I do have that others don’t – an adjustable desk. Several years ago when I was seeing a manual therapist and a sports physio I was told for my back (L5/S1 issues) and my foot tingling issue that I should absolutely not sit all day but rather stand/sit alternatively every hour. I used to do it religiously. I’ve gotten lazy though. Lately I’ve been standing more; it just feels better.
Stretch, hmmm… I’m horrible at stretching. maybe child’s pose? 🙂
I did race this weekend! maybe you saw it already on my blog 🙂
Renée recently posted…The Weekly Run Down – A New Link Up / Week 9
I also like the final relaxation pose! 😀 😉
My job is 100% sedentary. The trick is to stand up once in a while. I try to stand up and even walk around to proofread documents. I think my one stretch would be downward facing dog. Cat/cow just doesn’t do it for me — maybe because by back’s not usually tight?
Coco recently posted…Joining The Weekly Run Down
Yes, it must be difficult to find time to stand with a job like yours, but it sounds like you make smart decisions whenever you can.
I am a teacher so I rarely sit. There has been times in which I’ve been so tired that I take my chair to the front of the class and teach that way.
I think my favorite pose would be pigeon pose.
My mom was a teacher so I hear you! As a personal trainer, I don’t sit a lot either; however, any time I’m working on my blog…
I sit all day at work 🙁 It’s especially tough to sit that long after my hard morning running. So glad it’s not after a long run, but still, it could be a better mix of getting up and walking around! I do need to remind myself to get moving.
Lisa @ TechChick Adventures recently posted…Winner, winner! Rollga roller!
I have to admit that I’m thankful that my job allows me to be moving around all day. Unfortunately, when I blog I tend to get sucked in and sit for way too long.
Woohoo for pain free runs! They’re the best.
Some of the things that cause that numbness just seem astonishing to me!
One stretch . . . I love stretching . . . maybe pigeon? Or Happy Baby? That’s a tough one!
I’d forgotten all about happy baby pose. That’s a good one, too.
YAY for pain free runs! I’ve finally started having pain free runs thanks to the new supplement (Novo renew) that I’ve been taking! I just finished my rest week so am slowing getting back to running again,
It’s so exciting – I ran three times this past week for a mile each time!
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