Physical Therapy and working through an injury

This past month has been pretty boring, exercise wise at least. The holidays were fun and relaxing as we didn’t have to travel anywhere and we didn’t really eat too poorly. I have not been able to run because of the chronic pain in my lower back and leg so I used mountain biking to supplement. Although, at one time I enjoyed mountain biking I prefer to run because it allows me to get into or out of my head and focus on breathing and my surroundings. I do enjoy biking with my family and I am pretty sure the kid is enjoying it too as she constantly runs her mouth and enjoys the free ride at the expense of my quads.

Now that I have my complaining and negativity out of the way the goal of this post is to document a daily regimen that I will use to prevent this injury from happening again.

My injury although I don’t have an official diagnosis or term to use is a result of having weak adductors, abductors and core. I do lots of core work but I don’t think I had proper form or was not working my core as a whole. I know I have never really worked my adductors or abductors. I figured my cross training was picking up the slack in the areas where I was weak. The condition originally presented itself as lower back pain that was constant and a dull ache in my left shin, similar to how it feels after you hit it with a hammer or run it into a trailer hitch.

Below is a list of exercises that I do throughout the week. I have broken it out so that I can schedule other exercises such as running, mountain biking and cross training with weights in between days. The point is to always stay moving!

 

Monday
Hip Flexor Laying on your back with your knees up but feet on the ground
press your lower back to the ground until it is flat. This is a core
strengthening exercise. Hold it for 10 seconds and repeat thirty times
Hip Rotations Laying on your back. Knees bent rotate your knees to the right, then to the left
mimicking a windsheild wiper motion. Slow and controlled motions are the goal
Adductor Squeeze Laying on your back. Knees bent place a small inflatable ball or maybe a pillow between your knees and squeeze
and hold for 10 seconds. Repeat 30 times.
 Ball Squeeze
Clam Shells Laying on your left side and using an elastic strap wrapped around your legs so lift your right knee up, keeping your feet touching. Hold for a count of 5 then bring the knee back to down to the opposing knee. Repeat 15 times then switch sides.
 clamshell
Stability Ball Bridge Using a stability ball place your feet on the top so that your calves are relaxing on top of it. Pull the ball with your legs until it hits your buttocks. Then push back and at the same time lift your hips to the air so that your back is flat. Your feet should end up in a position like the image below.
 stability-ball-bridge
Wednesday
Adductor Squeeze (2) Laying on your back, squeeze a small ball or pillow, keeping your feet parallel to the ground, rotate your legs to the left and right in a windshield motion. Hold each rotation for 5 seconds and repeat 15 times each side
Hip Flexor March Laying on your back with your knees up but feet on the ground
press your lower back to the ground until it is flat. Raise your right knee to your chest, keeping your hip on the mat, return it to resting position, then raise left knee to chest and return. This is a core
strengthening exercise. Repeat thirty times
 Abductor Squeeze 2
Resistance Band Lateral step With a resitance band wrapped around your ankles side step so that your are stretched into a comfortable stretch. Bring the opposing foot back to a standing position and repeat for about 30 feet then return
back to your starting point with the other leg. So move left for 30 feet then move right for 30 feet. Repeat this for 3 laps.
 side shuffle
Resistance Band Lateral step squats With a resitance band wrapped around your ankles while in a squat, side step so that your are stretched into a comfortable stretch. Bring the opposing foot back to a squatting standing position and repeat for about 30 feet then return
back to your starting point with the other leg. So move left while in squat for 30 feet then move right while in squat for 30 feet. Repeat this for 3 laps.
 squat side step
Friday
Adductor Squeeze (2) Laying on your back, squeeze a small ball or pillow, keeping your feet parallel to the ground, rotate your legs to the left and right in a windshield motion. Hold each rotation for 5 seconds and repeat 15 times each side
 Abductor Squeeze 2
Resistance Band Lateral step With a resitance band wrapped around your ankles side step so that your are stretched into a comfortable stretch. Bring the opposing foot back to a standing position and repeat for about 30 feet then return
back to your starting point with the other leg. So move left for 30 feet then move right for 30 feet. Repeat this for 3 laps.
 side shuffle
Lunges Using a broom stick held out in front lunge so that the left leg is at a 90 degree angle and the right leg is straight back. Lift the broom stick over your head and bring back down in to the start position. Repeat this 30 times for each leg.
 walking lunges
Clam Shells Laying on your left side and using an elastic strap wrapped around your legs so lift your right knee up, keeping your feet touching. Hold for a count of 5 then bring the knee back to down to the opposing knee. Repeat 15 times then switch sides.
 clamshell
Sunday
Ice skaters I don’t really know what else to call this exercise but the movement is similar to when you are ice skating. Using a resistance band around your ankles move your left leg forward and out then sweep your right leg from behind and then forward and out maintaining control of the resistance throughout the motion
 side shuffle
Ladder drills I am not even going to attempt to write a description on how to do these. See the image below to get started. You can mix it up as you see fit.
 ladders