let me repeat: After 4 months, my heel is no longer broken.
To get ready for IMCDA, and to prevent this from ever happening again, I am really working on rebuilding myself. I almost feel like the Bionic Woman, only without the bionic parts. I'm working with a physical therapist, a chiropractor, and a massage therapist to address all of my issues. I want to get all the kinks knocked out now before training begins in earnest.
Physical therapy is kicking my ass - literally! Becky feels that my glutes are weak, so my calves have to work extra-hard to make up for that weakness, which in turn causes calf tightness, and in my case a broken heel. Awesome! We (well, me) are working hard to address the glute weakness and to also work on a few other trouble spots. Daily, I get to do:
- a series of 5 pilates side leg lifts, 1 minute each (5 minutes total, per side)
- bridge pose, holding one leg up and out, 1 min each side
- face down leg lifts (2 types), 1 minute each type (2 min total, per side)
- 2 min of calf raises
- balance ball bridge pose (hold 10 sec) then roll legs out straight and hold (10 sec) to fatigue
- theraband front wide walking to fatigue
- theraband backwards wide walking to fatigue
- theraband sideways walking to fatigue (each side)
- 5 minutes wall squat (cumulative time with the goal to hold for 5 min straight)
I'm still searching for a good chiropractor. The one I was seeing this spring wasn't taking my calf tightness seriously. And I had to ask him to adjust my neck. That annoyed me. I switched to one closer to work who is sports-certified. I guess there's a huge difference between knowing sports and being sports-certified, because this guy had no clue about any of the sports that I do. He insisted on seeing me 2x a week "because I was tight" but never gave any indication of progress. And when he asked me what activities I'd been doing (swimming and cycling), he'd tell me to quit undoing his work. I'm not sure he was joking. But honestly, I'm not doing all that much now and if he thinks I'm "undoing" things now... wow. His speech mannerisms were also off-putting. "Get on your tummy" instead of "lie face down". When adjusting my back, when he was having a hard time he'd call me a "difficult girl". It was creepy. So I'm not seeing him anymore.
I had a groupon-type thing for a massage, so I used that on Friday. Maybe someday I will get a nice relaxing massage. But that day was not Friday. He really worked hard from my glutes on down to get knots to release. I was pretty impressed, so I got 5 more sessions with him. I need to get rid of these knots before I start training in earnest.
I haven't seen my doctor yet to get cleared for walking. During our last visit, she wanted me to come back in 4-6 weeks, so I scheduled an appointment for 5 weeks. I see her tomorrow. My foot has been feeling good for 2 weeks now, so I decided to go for a walk to the farmers market yesterday as a test. It's 1.5 miles each way... probably a bit farther than what the Doctor would recommend, but that's what I did. Foot felt fine, but the rest of my muscles.....Wow. I can tell that they are NOT used to getting worked in that fashion. It was pretty sad, really. Walking 3 miles round trip made me sore. Damn. But the foot felt fine, so that's the good news. I can work on endurance.... slowly.
Finally, I hit a new bike speed max Saturday, on the hill by my house. 47 mph. It was awesome.