Physical Therapy & the Trail!

Last week I started going to physical therapy.

My first visit revealed that I still cross my feet in front of each other.  My hips are pretty tight, but I need to kick my feet up in the back a little higher and move my right toe out just a smidgen.  Apparently I started bringing it in when the pain in my foot started last year and I made it part of my form.  I'm leaning in good and my cadence is great.  YES!!  Another non running issue I have that's affecting my running is my hips are off.  I have an exercise to help this and a few other exercises to keep strength in my hips.  

If your in Utah and interested in a great running clinic with Laura, it's located at the University Orthopaedic Center.  She has all kinds of special treadmill and camera to analyze your form and I feel like she is very knowledgeable.

Runners Clinic

Although I didn't get a whole lotta time to do the exercises in one week I did do some and did a follow up with her last Wednesday.  She also worked on me with this set of tools:

All along my right calf, foot and ankle.  I was nervous and it did hurt but after it felt AMAZING!  Then I ran on the treadmill after a couple of exercises and I was running so much better.  I'm super excited!  I wanted to run that day.  Unfortunately I had rushed over there after a night shift so that wasn't going to happen.  

Thursday morning I got up early and went to Corner Canyon to give it another run through.  At first I still felt super tired.  I could have been a little dehydrated from all the night shift work and not enough fluids, but I managed to hike up the 3 miles at a pretty good speed and even ran in 1 minute increments when I got to some spots that were not as steep.  

My attempt at the Adrian bun.  You will see that when I finish putting together my Ragnar posts.  I think I need a "bun stuffer".

I love this spot.  I picture an evening hike ending with a cuddle/makeout session as the sun sets.  Or just a couple of friends watching the sunset after a hike.  Who knows what my future holds.

A beautiful view!

At the top there is a picnic bench, a bike fixing thingy, a map and its a central place to at least 4 trails that I know of.  I love getting up there and I usually take a few minutes to breath in the wonderful air and look around.  This day I watched my "office" fly over a couple of times. I also saw lots of lots of bikers and just a couple of runners. 

On the way down I attempted to take some pics as I ran.  I didn't trip and die and I got a couple of great shots.  I love running up where it's a little cooler.  This day it wasn't too hot but it was super humid for Utah.  I was soaking and I actually ran out of water at the last mile mark.  It was an easy run down to my car and I felt fine.

Last summer when I was running so much I always had half frozen bottles of water in the freezer to fill up with water and leave in the car for when I was done.  Well, I was smart enough to do it for this run!  

My empty handheld and my super cold refreshing bottle of water waiting for me at my car.  I don't think water has ever tasted that great.  

The greatest thing of all is my foot felt pretty good!  Using all the feedback from my physical therapist I could feel a difference.  It was awesome!  I can't wait to run again!  

Here is a couple of pics of exercises the PT gave me to keep my hips strong:

Clamshell

Sidestep

I do both heels and then one heel at a time.

I also do Bucket Kickers - which I can't find a picture of.  They get me pretty tired and I realize that even with all the exercise I do it's not nearly enough to keep my core tight.  

In other news. 

I am still working on collecting all the pictures I want for the Ragnar posts.  I do have the "overheard" pretty much collected but I like to post that after pictures and stories!

Have a wonderful weekend?  Any races?

Blog on.........