Sunday, April 09, 2006

Week 35 + 1.0

Ah nuts!

This weight is as of Weds. Traveling and trying to be good but it's harder than I thought. It's easy to pass on obvious things off the diet, but you can't always tell how much butter is in your entree. I knew I had eaten some stuff that was off the diet, but I thought I would still lose.

Running continues. I haven't run today yet, so I have 6 runs left. Developed a chronic soreness in my right hip. It's not bad, but I will be glad to give it a few days rest come Easter. Hoping that clears it up. Thoughts, Tim?


Blogger Joel said...

The hip soreness is likely IT Band syndrome (the IT band runs along the outside of you leg from the hip to the knee). Very common repetitive stress injury. There are a variety of stretches for it. Trail running helps a lot also. Think of it as an ailment in the shin-splints category. I'll try and find a couple of links that explain the stretches (with pictures). If I can't find the links, I'll send a follow-up with a couple of pictures. They are easy to do. I usually just do them for a couple of minutes each morning.

As for the weight, travelling (and lunch out) is the enemy. It's just not possible to eat well while on the road. Brush it off.

1:00 PM  
Blogger Joel said...

**Technical Correction**

IT Band Syndrome is the name given to inflammation on the bottom of the IT band on the outside of the knee. You likely have a sore hip abductor, which ultimately is pretty much the same thing requiring similar stretches (and maybe some easy strength exercises), just for the top not bottom of the thigh.

1:18 PM  
Blogger Don Q. said...

Thanks. I'll keep an eye out for the stretches.

1:49 PM  
Blogger Joel said...

Link to common stretches:

Also, there us a variant of #2 that I learned in PT (yes, I've spent plenty of time in PT. It's a great place to learn these things). My therapist called it the "figure 4". It's a little tough to describe, so I'll e-mail a picture. It is very effective.

2:03 PM  
Blogger ArleneWKW said...

So close and yet so far . . . getting rid of those last 4 pounds I mean. It's just a matter of time before you do it. And, in this case, time is your friend.

12:13 AM  
Blogger Joel said...

I thought of a way to describe the the figure 4 that doesn't require pictures of me!

Go to the second stretch on the link I provided. Now picture that person sitting up in a chair, leg crossed "man style". The stretch requires three positions:

1) Head/shoulders towards foot.
hold then release
2) Head/shoulders towards shin.
hold then release
3) Head/shoulders towards knee.
hold then release

(switch legs)

You should find you are reasonably flexible in one of the directions, and totally inflexible in the others.

May also be done standing with bent leg placed on top of a bed. My therapist had me placing the bent leg on top of the exam table (~3 ft elevation).

8:38 AM  

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