Adventures in PT, part 2
Group PT is, IMO, the worst. It was supposed to be a “lower extremity strength training class” but it ended up being me independently running through a checklist of clamshells, leg lifts, and squats with little to no supervision and a lot of waiting around to be told what to do next. F-, would not do again.
(Also, yay fellow Gumby!)
Ask and you shall receive! I haven’t actually listened to the audio on any of these videos, but the visuals match what I was told to do.
Single Leg Bridge (3x10 each side)
Clamshells (3x10 each side, with a resistance band just above the knees)
Side-lying Hip Abduction (3x10 each side, with a resistance band around the thighs)
"The Killer" (apparently this is technically called the "Muncie method exercise," but my PT and I prefer this name—work up to holding 3 x 30 seconds on injured side)
The video shows multiple 6-second repeats of this, but I was told to hold my leg up for 30 seconds at a time (managed 18 seconds at a time last night, so…I have some work to do).
Adventures in PT
Saw a different orthopedist on Monday for a second opinion on whether or not I should have knee surgery. She was adamant that I should not, which is…good news? She referred me to the Spaulding National Running Center for a gait analysis and physical therapy, which would be awesome except that my insurance doesn’t cover it because it’s out of network.
I had already scheduled an appointment with a different, in-network physical therapist recommended by my first orthopedist, so I went ahead and kept that appointment yesterday while I tried to figure everything out.
I didn’t have high hopes—this is the same office that put me in a group class for PT last year and told me that if I could run one pain-free mile a week I didn’t need to keep doing physical therapy—but the woman I saw yesterday was pretty bad ass.
First: she’s a feisty, sassy lady who’s been a physical therapist for longer than I’ve been alive. She mocked my weak hips (“are you even trying?” is a direct quote), laughed at my pathetically tiny VMO on the left side, scolded me for slouching, and called me “Gumby Girl” for how flexible I am (which, she noted, is probably one of the reasons why my hips and knees are totally out of whack).
She also kicked my ass: she gave me four exercises to do, which took all of 15 minutes last night. I am wrecked today: hobbling up stairs and cursing my screaming hip flexors. At the same time, I’m sort of…happy? She assigned me what feel like pretty effective exercises, gave me advice on shoes for when I “start running again,” and seemed pretty confident that she could work with me to fix what’s wrong without surgery.
I think I’ll keep her.
Here is a mini yoga master list on yoga for curing anxiety and depression. I’m not a therapist but I know yoga can help alleviate anxiety and depression symptoms. I hope this can help at least one person. Whatever you may be going through, remember that it’s only temporary and things will get better soon. Remember to be sunny☀
- Yoga For the Winter Blues- Yoga For Depression
- Stress Release Yoga | Mellow Out Anxiety
- Yoga for Anxiety- Stress Management - Relief Flow (60 Min.)
- Guided Meditation for Anxiety and Obsessive Thoughts
- Move & Groove Vinyasa Flow Yoga W/ Music (25 minutes)
- Yoga For Stress, Anxiety, and Depression
- Easy Stress Relief Yoga
- Yoga to Make You Happy, Relaxing Beginners Routine for Stress & Depression
- Emotional Detox Yoga Sequence
- Yoga to Make you Happy
- Yoga for Stress & Anxiety
- YIN Yoga for Cramps, Anxiety, and Insomnia
- Chopra Guided Meditations
- Fragrant Heart Guided Meditations for Healing
- Meditation for Depression
- Depression Lifting
Music to Relax To: Most of these are soothing sounds that can last up to 10 hours! Lay down and take a few deep breaths while listening to these soothing sounds.
- Vital Energy
- Soft Piano
- 3 Hours of Ocean, Flute, and Piano
- Tibetan Healing Sounds
- Relaxing Sounds with Water
- Gentle River
- Reiki Zen Meditation
Remember to smile :)
Ortho appointment postponed because FOOD POISONING. Will have to wait until next week to find out if I need surgery.
In the meantime, I’ll be over here, rehydrating like a champ.
I’ve been peeling mangoes the wrong way until now!
Just did myself a large cantaloupe smoothie using this method it is so quick it blown my mind!
YOU HAVE NO IDEA HOW MUCH I’M FREAKING OUT RIGHT NOW MY JAW DROPPED SO HARD THIS IS A NEW ERA OF MY LIFE I DON’T KNOW WHAT TO DO WITH MYSELF
Someone’s wearing her Grown Up Pants
Just obtained a referral to another orthopedist that both my new chiropractor (who seems pretty cool) and my PCP like; scheduled an appointment next month for a second opinion on this whole surgery shindig.
LOOK AT ME. BEING SO ADULT.
The MRI technician this afternoon told me I did a “good job.” At…laying there?
"Knee-hab" may be about to take on a whole new meaning
Saw my orthopedist today. A year ago, he told me I “wasn’t a surgical candidate” and sent me to physical therapy without ordering an MRI.
After hearing my updated sob story* this morning, he scheduled an MRI for me tomorrow and suggested surgery.
I have another appointment with him next week to review the MRI results, go over what surgery would mean in more detail, and ask all my questions (and I have ALL OF THE QUESTIONS), but in the meantime I’m sitting here on the Internet falling further and further into the rabbit hole of lateral release horror stories.
One the one hand: there have been moments over the past year where I was desperate for a surgical fix. Even, theoretically, one involving lopping my leg off and learning how to use a fancy running prosthetic.
On the other hand: depending on where you look, this surgery has somewhere between a 14% and 93% success rate (my ortho claimed 75%). Those odds feel…shady.
I’m trying to ignore both the “ZOMG THIS FIXED EVERYTHAAAAANG!!!!!” and the “I had this surgery and now I’m permanently disabled LIFE SUXXX!!!!” stories online, and I’m doing my due diligence and have asked my PCP for a referral to an orthopedist at another practice.
Mostly, though, I’m reeling at the thought of being someone who might need knee surgery. My conception of Those People are that they are either crazy intense athletes who injure themselves, Kevin Ware-style, or that they are people who have struggled with joint pain their entire lives and will end up having multiple knee replacements (see: the forums on KNEEguru, where members list their surgeries in their post signatures like badges of honor). I am not one of Those People, except apparently I might be.
If you need me, I’ll be over here sitting in the giant hazy cloud of WTF, trying to sort out what’s next.
*Wow, you must really like reading about Internet strangers’ weirdo injuries. For your pleasure, then: more than a year of pain; am not only not running anymore but also not biking (indoors or outdoors) and not hiking and not walking to work and not practicing too much yoga and not doing squats, even the body weight kind, because it all hurts. Hooray!