persist until you succeed

Happy Wednesday, and welcome to the Runner’s Roundup! So glad you are joining us today.

persist

When the COVID-19 Crisis began to interrupt everyone’s comings and goings, the thing I had to let go was physical therapy. It was a difficult decision, and while I know it was the right thing, I’m still sad about it. What’s done is done, now, so I just have to keep pushing on.

The nice thing is that I have a pretty thorough rundown of workouts designed to help get me back on track. Please note, I am not a physical therapist or medical professional. I am simply sharing an example of the things I do on an everyday basis (mostly) to get back to running form.

Stretches + Flexibility

Stretches with a towel or theraband make up the bulk of my PT. I use the bands to help with strength and flexibility in my arch, ankle and toes. I can do this any time I am sitting on the floor.

last week fo 2019

I also spend time doing heel raises and toe raises. The pillow is to offer some protection from the hard floor, as well as to make me focus on my stability.

persist

Lunges over my toes help with my dorsiflexion challenges. I am definitely seeing some progress, but there is some catching up to do with my left ankle.

persist

Balance

I have always had excellent balance, so it’s difficult being a bit deficient in that area. Now, I spend as much time as I can trying to balance on my right leg. I feel like a flamingo. If I’m brushing my teeth, cooking, or doing something standing up, I try to balance on my right leg.

Sometimes, I use the pillow for the instability, and sometimes, I just stand on the floor. Additionally, I will add to the balance by trying to tap cones while standing on one leg.

Leg Strength

Bearing weight on my right leg, foot and ankle is another challenge, requiring a whole rotation of moves.

For example, squats with a weighted ball are great for a warm up. I am just about able to do these without the support of a seat.

Lateral step-ups are another great one. This is the lowest step in my house, and I am looking forward to when I can increase the height a little (and move out of my garage).

persist

These sliding lunges with a resistance band are a great all-over move. They feel so awkward, but they are great for strength, balance, and work my hips and glutes.

persist

Right now, my most difficult move is the heel raise on one leg. I grit my teeth a lot through these, and the ball of my foot is usually pretty sore for the rest of the day, but they are a necessary evil.

runfessions

Lateral side steps are great for my ankles, but also for my hips. I love doing these after my morning walk, and prefer them barefoot on my back patio.

persist

Upper Body Strength

When all the lower body fun is over, I move on to my arms. I have a set of weights on each floor of my house (5 pounders downstairs and 10 upstairs), so there are no excuses. Upper body is my least favorite, but I have a selections of moves through which I can rotate: hammer curls, bicep curls, lateral raises, front raises, shoulder presses, upright rows, and a few more. It doesn’t take a long time to complete a few sets of these, so I try to just suck it up and get it done. It’s helpful for my overall recovery.

persist

Goals

Obviously, the goal for this regimen (time-consuming as it is) is running, but I do have some smaller goals in the meantime.

  • One legged deadlift
  • One legged heel raise
  • Downward dog
  • Full plank or pushup

All of these are a struggle with an injured right leg, and I am testing the waters on each of them every day. I have also started doing things like shuffling when I do my banded lateral steps, and I am thisclose to trying to jump. Just to see what happens.

I miss the slant board, bosu ball and shuttle from therapy, but I managed to adjust and adapt my moves with things I have around the house. The plan is to persist until I succeed, and I think I have all the tools to do so.

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What is something at which you had to persist in order to see success?

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20 Responses to persist until you succeed

  1. Catrina says:

    A nice routine with great exercises!
    I was never good at balancing, I should really try to implement your idea of being a flamingo, haha! Standing on one leg throughout the day would help to improve in that area.
    Let’s persist until we succeed!

  2. So many of exercises are good for all runners! I’m glad you could find ways to keep up with your PT at home. It’s a good thing you had time to learn all of these before you had to stop PT!

  3. You really have made so much progress! It’s fantastic that you are able to keep up all of your PT exercises on your own. Thanks for giving us a peek into your recovery

  4. You are doing so well in your recovery. Thanks for the reminder to work on stretches and flexibility and balance!!
    Sandra Laflamme recently posted…Get inspired to run!My Profile

  5. Wendy says:

    You’re doing great–and those exercises would be good for anyone!

  6. Debbie says:

    Your dedication to your recovery is impressive. I can’t wait until I get to see you take your first running steps!
    Debbie recently posted…5 Reasons to Start Running Right Now! Plus Tips to Get You StartedMy Profile

  7. Rachel says:

    I think you’re doing an amazing job. You’ve come a long way and should be so proud. Keep up the good work!!

  8. CAri says:

    The good old kinetic chain – it’s amazing how many of these are in my PT for my IT Band too. I love the cone taps and had fun setting that up with an umbrella and cheerios box. Sometimes you make do. I haven’t found a step the right height for the laterals yet, and banded laps will probably always be an outdoor thing for me.
    I’m going to have to give in and buy a stability disk.
    CAri recently posted…C is for…My Profile

  9. You are amazing…I am so impressed and feel very lazy!!

  10. Marc Pelerin says:

    I’m sure you miss a few things from PT, but it really looks like you’re doing a great job of improvising with your at-home gear. Keep up the great work and I hope you heal soon.
    Marc Pelerin recently posted…Whole Body Workout in 25 MinutesMy Profile

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