Monday, 13 March 2017

Back to light training

My PT for piriformis syndrome is tapering off. So I decided that I should push myself a bit more with activity this week, to gauge if I was ready to get back to working out, before I lost the safety net of a physiotherapist to tell me what levels of pain are normal at this stage.

Monday
2 mile run- a little tender/nerve pain...too much. 

Tuesday
45 minute swim with my new waterproof iPod. The time passed much faster with music. I got out of the pool because I was tired not bored.

Wednesday
1 hour and 15 min walk in morning with my pregnant friend.
35 minutes on an elliptical which felt fine.
Full PT routine plus upper body weights.

Thursday
PT appointment- so I did my workout here. Talked to my guy about running and he limited me to increasing mileage by more than a quarter of a mile at a time so I won't run to the point of nerve pain. Treated myself to lunch at the market next door afterwards...nom.

1 hour of yoga. Surprised by how much I could do! I only sat out a few of the more advanced moves. A tiny bit of nerve pain towards the end but not bad so I think I can manage another class next week.

Friday
Pretty sore so a rest day.

Saturday
1.5 mile run. Felt great. I think this might be my sweet spot for the next few runs.

Full PT routine + upper body + a few new lower body weights (to see if I can)

Sunday
Rest.

So I've discovered that it's really only running that's a problem right now. Low impact exercise feels fine, it just leaves my weaker side sore but just workout sore rather than nerve pain. 
I think running is a problem because my joints and muscles are still healing/loosening up. It's frustrating that it's taking so long to heal up. The sciatic nerve is HUGE, so even if the piriformis muscle is not impinging it, it'll take a long while to fully settle down. I do not want to go back to sciatic pain so running will be a slow progression for a while.
I'm still really excited to be able to do as much as I can. Being limited in movement for a while really makes you appreciate the little things a healthy body can do.

2 comments:

  1. Wow! You did a lot this week! What did the physiotherapist recommend for running progression? It will take time to rebuild, like you said.

    Isn't it nice to swim with music?! As longs as the earbuds work ;)

    ReplyDelete
    Replies
    1. Just not to increase it more than 1/4 mile at a time. I think for all of it, I have to not let it get to a point where it's painful either during or after and dial it back if it does. Luckily I've been walking lots for a few weeks so the low impact exercise is not too hard.
      It felt weird to have the music for a few minutes then it was great, it's a game changer!

      Delete