I had my first week of PT this week. Tuesday I went in for the initial evaluation and I really, really like the head guy. He said a lot of things that really made sense to me. And he says that we can alleviate a lot of the cause oh my issues through PT. He said my main culprit is that I have weak hips. He said it's very, very common in girls and that my injuries and pain are very common. Yeah! - not quite as jacked up as I thought. He even said that we can fix a lot of that leg length difference through stretching and strengthening. Women's hips are flexible (for birthin' babies) and he said it doesn't take much for them to get out of whack, especially if they are weak. We did some stretching and adjustments and man, I'll be damned if the suckers didn't even out! We measured before and after and I was shocked! So our focus over the next few weeks will be hips, IT band and evening out upper legs (quad & hammies - about 2 cm difference).
Today I went for my first full session and boy did we work out my hips! Here's what I had to do:
- Clamshells: 3 sets of 15 on each leg with resistance band.
- Leg raises laying on my side (don't know if there's a nifty name for those): 3 sets of 12 on each side
- Bent knee (@ 90 degree angle) leg raises - kind of a cross between a clamshell and leg raise: 3 sets of 15 on each side
- Reverse clamshells with ankle weight: 3 sets of 12 of each side
- Hip drops (stand on one leg on a stair and drop opposite leg a few inches and back up using only your hips): 3 sets of 15 on each side
- Bent knee quad lifts with ankle weights: 3 sets of 10 on each side, holding in top position for 5 counts each time.
- IT band stretch and massage: THIS SUCKER HURT!!! OMFG!!! Back and forth across the ITB 8 times on each leg.
I've been running moderately lately. Just 3 miles here and there, nothing too strenuous. The knee is doing much better, but it lets me know if I overdo it. I was on my feet all day these last two days doing building inspections and that was rough on both knees. But I'm just working on short distances and consistency in cardio. Working it back up. I'm a little slower than I like right now, but I know it will come back with just a little work.
Today I LOVE: the after endorphine rush from PT!