Five and a half weeks ago, my PT revamped my programming - basically it included one more run day, one less hiking day. We also set out a running goal (by 8 weeks, run 5 minutes straight, then walk, for overall 30-40 minutes).
Alright well none of that is on schedule! This does not surprise me, but I really was hoping it would work this time! The extra/third of running did need some adapting. I also moved my runs to the sidewalk/road (was running on grass for over a year). Eventually it adapted to that. I was also trying to maintain my 10 run reps, while increasing the time of running. I know that 1 min of running x10 was fine, but when I worked up to 2 min of run x10 (over 2 weeks' time) - the knee started to complain enough that I had to back things down again. Tried a new ramp up plan, kind of OK. Then I decided to take a week off from all rehab (knee, foot, arm) and enjoy my week long vacation. This was a hiking vacation in the mountains. Several nights of camping in our little trailer, then a couple nights were backpacking so sleeping in a tent. I hiked 7 of the 8 days, I put a rest day in there intentionally. My one day max seems to be 8+ miles. One backpacking day was a big off-route day with lots of boulder hopping, huge boulders to step up and down from, scrambling. Probably the biggest knee intensive hike I've ever done; 5 hours of moving. By the end of the trip the knee was pretty toast. The foot handled it mostly, it would start to twang at me and I knew it was time to stop hiking, but no foot flare ups. When I returned home I took 2 days of rest, then resumed my schedule. Soon after running resumed, my lateral hip started to complain again! Ugh. Using activity modification, avoiding crossing legs, and laying on that side at night, putting low level glute moves back into my routine. Running 1 min, x7 worked OK ish - but then I had to stand all day while at my computer or it would certainly get worse while sitting. Then this didn't work anymore so I'm going to put running on hold again and just walk. To top it off, those stabbing pains in my foot I had way back in November 2019 (the mild degenerative changes from the MRI) is currently there. Then sleeping on my side while in the tent plus using my arms a lot with my hiking poles (I had to), really jacked up my arm and neck. That was too much stress for my TFCC arm. I need my right side to keep heartburn pains down when I'm away from my wedge pillow, but that is just hard to do while sleeping in a tent. So my right side is overall not very happy right now. Just trying to stay positive, keep moving in some form, trust this will pass! I don't regret my hiking trip - after all that is the only reason why I'm rehabbing so I can go enjoy the stuff that I love - mountains! But I still wonder, should I have taken a 2nd rest day during that week? Was there just too much elevation gain? Did I need another rest day when I returned? Should I have bumped the running back down first? I just want to find a way to not allow this to keep happening!
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AuthorA 45 year old active female who tore her ACL in January 2017 (at the age of 40). Reconstructive surgery in February 2017 with bone-patellar tendon-bone autograft. Archives
November 2022
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