Sunday, June 10, 2018

My Arches Have Fallen and They Can't Get Up

Welcome to the Weekly Wrap, where all the cool kids share their fitness and racing recaps. Just a quick reminder if you're linking up with us: please link back to us from your post. We've been having a few people drop links and not commenting on either of the hosts' blogs nor any of the other links. Please keep in mind this is a supportive community and the goal of the linkup is to share, empower, and help each other grow. Remember, this linkup is for fitness blogs only.

Ok, now that I've gotten that out of the way, on with the recap! I don't have anything exciting to share, which is probably a good thing. Uneventful is good in my world.



Running
I'm finally feeling better this week and that was reflected in some really nice runs. It's funny because I didn't even realize I was feeling bad until I wasn't. Sometimes when my RA is flaring, especially with a minor flare, I'm not aware that it's happening. I might have a little achiness in my joints, maybe a little lower energy level, but not enough for me to stop what I'm doing. That's kind of how I felt the last couple of weeks since my bike crash. Now that I'm feeling better, I look back and think--oh, it all makes sense now! If I ever get RA figured out...

So anyway, I had some really good runs this week. The humidity made for a little bit slower pacing on Monday and Friday, but on Wednesday for Global Running Day, I felt like I could go forever. It was a much cooler morning and I had a fast-paced 10k to celebrate our special day. Run/walk intervals continue to power me along. I was rained out Saturday morning, but fortunately, on Sunday, I was able to take advantage of a perfectly timed break in the rain to get my long run of 8 miles in. Don't you just love when that happens?


Speaking of Global Running Day, did you see my recap of Marcia's and my event? What a fun evening!


CrossFit
Coach Sammy Jo had me do some front squats and then it was back to working on my upper body again. I talked to her about giving me some homework so I could get in 2 days per week of crosstraining. I wish I could go to work with her twice weekly, but we are on the "I've got a kid going to college in the fall" budget. I've got equipment I can use at home and so it will be a matter of motivation.



Yoga
As I mentioned above, on Saturday morning, I woke up to pouring rain. I received an early morning text from Steph to cancel our run. When I checked the radar, there was no end in sight to the rain. Didn't Mother Nature know I wanted to run?

Nope.
With nothing but time on my hands, I finally got my Apple TV working again so I could stream the Five Parks Yoga Morning Jungle Flow class to my TV. This is probably one of my favorite FPY classes plus with the tropical conditions outside, it seemed like a good choice. With a very creative flow sequence and lots of vinyasas, I finished feeling strong. Feeling very zen and relaxed after that, I sat down and watched Lady Bird. Watching a movie in the middle of the day felt so decadent, but it was worth it. What a great movie!

My backyard is a jungle. Even the fence is green now.
PT update
I saw the physical therapist on Thursday to be evaluated for my questionably diagnosed patellofemoral pain syndrome. You know we medical people are THE WORST patients, right? I'm still not sure I got the right diagnosis, but I'll do the work to help my knees feel better.

When I mentioned in last week's post that I was going to see PT for my knee pain, a few readers asked me to share what I learned. I'm also sharing links to products she recommended and videos that demonstrate the exercises. If you're not interested, please feel free to skip this section.

My evaluation showed that while yes there is some lateral patellar tracking in my knees, more likely a lot of my knee pain issues come from pronation and pes planus (fallen arches). Until recently, I was a neutral runner but obviously, things change. As a nod to this change in my stance, I have been running in Mizuno Wave Inspires, which have more motion control than the Wave Runners I previously ran in. I'm also going to try Brooks Avalanche, about which I've heard good things. Stay tuned for my take on that.

My PT loves the Spenco orthotic arch supports that I use to provide support to my feet. She recommends replacing them every time I replace my shoes, which I have been doing. With regards to the knee pain, we talked a lot about exercises that I can do at home: including quad sets and a resistance band exercise. For the resistance band exercise, she told me to use the silver resistance band, which has the most strength. Go hard or go home, right? She also taped my knees using the McConnell taping technique.  For this particular taping technique, she recommended a rigid tape and a base tape to protect the skin. As she recommended, I kept the tape on for 24 hours and removed it after I ran on Friday. We'll see how I feel. So far, so good.

I liked her diagnosis--it makes more sense to me than PFPS. In my world, it always comes down to the feet.

Can you see the tape on my knees?
So that's my week! What's missing? I didn't get on the bike. The rain has made it tough to be a cyclist! I hope to get out for a ride in the upcoming week. So much to do, so little time to do it...

How was your week? Have you ever not realized you were hurting until you started feeling better? Does that even make sense? Anyone else with "fallen arches"? Have you seen Lady Bird? Tell me what you did that made you happy this week? And thanks for linking up!




87 comments :

  1. Have you noticed that with fallen arches you have gone up a size in shoes?

    I like how you laid the rules out for the link up. Sadly though, those who are linking and leaving probably are not reading the rules!

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    1. We've had a few rogue linkers so I figured I'd put it right out there.

      I haven't gone up in shoes. But remember my lengthy battle with PF? Now that makes sense.

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  2. I am part of the "kid in college" budget club, too, although we're back to two kids in college again (we had a mini break after the oldest graduated two years ago). Another shoe to consider is the Brooks Adrenaline GTS...it may be more support than you're needing, but (for me) it's a great "sister shoe" to my Mizuno Wave Inspires. (#damnfeet LOL) Glad you're feeling better!!!

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    1. That's the shoe I ordered! It got really good reviews and I received a discount coupon from RNR for hosting our Global Running Day Event. Sounds like it will be a winner.

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  3. Glad to hear that your runs are going better. I think we are getting the rain today that you got yesterday. I postponed my ling run (17 miles) until tomorrow. I just coulnd't face almost 3 hours of running in the rain.

    For Global Running Day I did a really fun trail run with my running buddy. The weather was perfect and the trails were beautiful. Wildflowers smell so good this time of year!

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    1. I'm so envious of the trails you have! Although with all the rain we've had, everything is flooded out.

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  4. So glad that you had better runs this week! Hope that knee pain is on the mend. Thanks for hosting

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    1. It always takes some good runs to realize that yes, I'm feeling better. Lol

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  5. I love this - "where all the cool kids share their fitness and racing recaps" - belonging to this community has been amazing. I wish all people saw the benefits and followed the very simple rules. So pleased about your runs feeling better this week and that PT update sounds very positive. What made me happy this week? - I finally got back to running after my slump and it was nice to feel motivated again. Even work and life seemed to go more smoothly once running came back into the picture, LOL! Shathiso at www.thegaboronerunner.com

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    1. Isn't it amazing how running well can do that for a person? Today's run was kind of a slog, but I dodged the rain and got 8+ miles done. That made me very happy.

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  6. Fallen arches suck. I'm glad your PT was thorough and figured that out though. It's amazing how many issues up the chain can come from the feet- I feel like a lot of PTs just want to label runners that it comes from the hips, but that's not always the case. The last one I saw seriously thinks my hip issues were coming from a lack of flexion in my big toe. Unfortunately my hamstring is partially torn, but I think he was right. I've noticed a difference since working on it with exercises.

    I'm glad you had some good runs this week too, as well as some CrossFit and yoga.

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    1. I like this PT--she works out at the CrossFit box where I train and so she "gets" athletes.

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  7. All the anatomy classes I've taken and PTs I've seen have always said that the problems start in the feet and go up. In May I really focused on PT excercises and noticed a big difference. I'm glad you timed for the break in the rain. Lucky! Hope you have a good week!

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    1. I can't believe my good fortune with that break in the rain. The skies got pretty dark, but I dodged all the raindrops.

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  8. Sounds like you have a great PT who knows how to help runners! Hopefully you get the knee pain sorted out with the changes and exercises you described.

    I've never taken Crossfit- I didn't know it was so expensive though- Do you pay per class?

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    1. I do Crossfit with a coach privately, so yes, it's pretty expensive. But it's also geared to what I need, and that's well worth the cost.

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  9. That's great that you were able to see a PT and get some information that makes sense to you! I think most of my issues come from my hips, but the feet are often a big culprit as well! Glad your runs have been feeling better.

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    1. Runners always have weak hips and I need to get back to doing clamshells and all those hip strengtheners!

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  10. I usually know when I don't feel good, but there are times in my life when I've been really stressed, really tired -- and I didn't realize just how exhausted I was until whatever was stressing me out was over, so that makes sense to me.

    Boo to rain. We got some this week too, but I was able to work around it.

    You know I love my tape. I mean, I'd love not to have to use it, but since that has a tendency to just happen, it's scary to tempt fate. I'm coming up on double digit runs next week & that's where I usually start. Although I've gotten through a few 10 milers without anything.

    I haven't seen Ladybird yet, but plan to (it's on Amazon Prime!).

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    1. I actually watched Lady Bird on Amazon Prime. We have that and the Apple streaming device. Lots to choose from!

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  11. I'm not a medical person but I also tend to be very skeptical of sports medicine diagnoses. I've definitely received my share of the wrong ones. :/ Most recently, with a completely detached meniscus that showed up clearly on an MRI, the ortho (the head ortho, as a matter of fact) told me there was no tear and if my knee swelled up then I should just stop running. Needless to say, a second opinion and surgery later..... :D

    I think you're probably on the right track with the PT exercises and adding a second day of strength, even if it's "homework" is a good idea!

    I can't even imagine what fallen arches must feel like!

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    1. I don't feel like my arches are fallen, so clearly I don't know what it feels like either! LOL

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  12. I’m sure that I have fallen arches. My shoe size is a 7 but 8.5 in running shoes

    I ignore my foot issues. There are what they are.

    Considering your RA I think you are doing great.

    You are running biking working out. More than most without RA do.

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    1. I'd love to ignore my feet issues but they're affecting my knees, so I have to pay attention. Boo!

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  13. Yes, not realizing I feel terrible until I don't has happen a ton of times to me. First with asthma. I had NO IDEA how terribly I was breathing (or rather, NOT breathing) until I finally got allergy shots and my asthma was under control. What a difference! Same goes for the recent bouts of illness. When I was full-on flaring up, I knew (obviously), but there were more subtle issues that I didn't realize until they weren't there anymore. RA has to be tough to deal with. Good job keeping on. :-)

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    1. It's not as tough I you'd think because it's just something you get used to!

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  14. When I was finished with ASICS because of all their changes, I got fitted for the first time since I started running, and my arches aren't as high as they used to be. It was weird to know, but I know feet change over time. So far so good.

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    1. I was sad giving up my Asics but they just became too heavy for me. We'll see how my experiment goes.

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  15. Yay for a better week. Watched Lasy Bird on the flight back. Laurie Metcalf is a wonderful actress! Isn’t it amazing how one body part causes issues in another? We all should probably be evaluated by a PT on a regular basis! Oh, sadly I’m on the two in college budget plan.

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    1. If nothing else, PT made me get back on track with the homework! Those clamshells hurt...

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  16. Glad your runs are going well! And your other workouts as well. Sounds like you have an awesome PT.

    I traveled for work this week, but things that made me happy were 1) awesome coworkers 2) getting a bunch accomplished on my work project and 3) coming home to my favorites.

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    1. That's enough to make anyone happy! Have a great week!

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  17. I was on vacation so I did a lot that made me happy this past week!

    Thanks for the linkup!

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    1. Looks like a wonderful trip and it made me happy to read about it!

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  18. I'm with you - it all begins with the feet. Of course, my feet are a mess so that's why I end up with problems. Lol! I took it easy last week to recovery from my mountain race last weekend. I'm still in shock at how sore I was. Guess I should work on that downhill running thing? :)

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    1. I don't know if you really can save your quads from those downhills!

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  19. I totally get that feeling - "oh, right, THIS is what actually feeling good is like!" I've been told (by a generalist) that I have fallen arches, but also been told (by a PT) that my arches are low but fine. I'm sticking with the latter diagnosis as long as I don't have any issues.

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    1. My arches don't look fallen! But I am pronating so there's that...

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  20. I'm glad you're feeling better. It sounds like you found a good PT. I'm interested in hearing which shoes work for you - I'm taking another look at my options as I'm still not sure I've found a solution to what ails me.

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    1. I'm liking the Mizunos but it took me a while to get used to them. Today I ran in the Wave Runners and I paid for it. Oh, my knees!

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  21. WTForecast is the best, isn't it. I feel you on the knees, literally. While I have some knee structural issues, so much of my knee issues are tied elsewhere in the foot. There really is something in the old song, leg bone connected to the foot bone.

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    1. That is so true! I've had a lot of foot issues over the years and it's always the cause of my running issues.

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  22. I feel your pain ...my fallen arches have been my arch nemesis for years. Pun intended! Glad you were feeling good this week, hope it lasts forever! xoxo

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    1. You know I do love a good pun. Hoping that I continue to heel up! LOL...

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  23. No link up because I don't blog about my running, but I had a great running week - a lovely club run on Tuesday catching up with a couple of friends, one of whom is injured and one is recovering from an op, so both at my pace for a bit. There was some walking up the hills - fine! Then Thursday I did a brilliant intervals session with one of our club coaches - he's amazing at making it all very inclusive so I didn't feel out of place, in the way or at the back (and we did tabatas and I liked!). Saturday I did a tempo run to parkrun, getting 10:45 and 10:15 mm, super fast for me (there was downhill but I still pushed it as my strava segments show) and then volunteered at parkrun, then ran my friend Ruth round our run and talk session and back home, getting her to her goal of 14 miles, longest run yet. We were jeffing then, so Sunday I did a 5 mile run with another friend, then added 0.6 miles pushing it. Two hours of yoga classes and feel like I had a good fitness week.

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    1. Oops it sent. I didn't notice when I was bad because of my blood pressure pills so I understand how it creeps up on you. Good luck on the shoe change. With me, everything comes from my bottom and works downwards, what's good is when we know what the true trigger is, wherever it is!

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    2. You did have a good week! I love how you have parkrun--I joined a running club and they have group runs, which I believe is the same thing. Now I just need to go.

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    3. Oh I am going to be blogging about running and have done my first one today! Waiting for your link up then will link mine to yours and have a place ready on mine to link to you.

      parkrun is a non-club thing, it's a free timed 5k run by volunteers. So a bit bigger than a club run. The club I go to has weekly runs of about 100, our local parkrun regularly has over 700 runners ...

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  24. That photo of Cocoa made me LOL. I usually feel like this every day after work haha.

    Your GRD event with Marcia looked like so much fun! It's also nice to get a bunch of runners in one place to enjoy a run and some conversation.

    I still have to see Lady Bird - I heard it was so good!

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    1. Cocoa just cracks me up. She's a very funny dog. But don't ask Marcia about her...she really gave her a hard time when she came over last week...

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  25. Ah, one of the joys of getting older. My shoe size has gone up 1.5 sizes since I started running! I hope my arches have fallen as far as they plan to. I do not want my feet to look any more like Bozo's than they already do!

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    1. People have asked me if my feet have gotten bigger--they haven't. Yet.

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  26. Geez on the fallen arches. Is running responsible for those? What else do we have to look forward to? No bike for me either last week. Things are so nice and lush but all this rain is starting to wear on me.

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    1. I'm so over this summer already. I hear it's supposed to get hot this weekend. Where's the moderation?

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  27. It sounds like you found a good PT! I have a falling arch on one foot after I sprained it a couple years ago, and last year it manifested as PF. This year, I dealt with some PF in the other foot, which makes me wonder if that arch is falling. I hope the band exercises and tape continue to provide relief!

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    1. I had bad PF 2 years ago and I wonder if this is what I was really dealing with! Anyway, at least now I have an answer--and a silver resistance band!

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  28. It's admirable that you always seem to seek help when running issues arise. Me, I just grit through it, getting worse and worse. Not really the best way to do it, and yet, I continue.

    We saw Ladybird in the theater and thought it was such a good movie. Really loved it.

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    1. It's actually kind of funny that you say that because I didn't go to the doctor for that specific issue--I had my rheumatology f/u and I mentioned the knee pain. I thought it was all RA. It all worked out, tho!

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  29. So much going on this week!

    My arches are still right where they have always been (former dancer, I expect they will start making a drop at some point), but I have seen plenty of people with that condition. I'm glad you're on top of it.

    Your event looked fun! I wish we had something like that here. we are kind of out of the RnR market in Florida, so not as much action here. Maybe that will change!

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    1. Chicago is such big market for RnR. It's hard to believe that Marcia and I are the only Chicago based ambassadors!

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  30. I wondered if fallen arches were a problem for me a little while ago but it ended up being something different. I feel like that would be a hard one to deal with so I'm really glad that wasn't it. Do the wave inspires seem to help a lot?

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    1. It took me a while to get used to the Wave Inspires but I definitely notice a difference (and not in a good way) when I run in the Wave Runners. So I'd say yes, they are helping a lot.

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  31. I feel like I only go to my Orthopedist to get a script to see my PT... then I go to my PT to find out what's actually going on and how to fix it! I don't have fallen arches, but I use arch supports and they've worked WONDERS for my form and totally cured my shin splints!

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    1. The arch supports helped my PF, but I developed the knee pain. Probably from running in neutral shoes. Hoping I can now make it all go away.

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  32. Yay for being able to take advantage of the break in the rain. It’s been raining here a ton lately, which has required some extra planning in order to get all of my runs in. Doesn’t Mother Nature realize that I have enough other scheduling obstacles?!?

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    1. Seriously!!! Not to mention all the puddles and flooded routes she's throwing at us!

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  33. That makes perfect sense! I had a fistula last year and not until after my repair surgery did I realize just how much pain I was in.

    I'm glad that you're feeling better and I hope you knee heals quickly!

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    1. Thank you! Glad you are feeling better too.

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  34. For me, it always comes down to my hips. Achilles issues? Hip and glute are too tight. Ankle and heel problems? Same thing. Strained calf? Yep, you guessed it. If I could just get my right hip to play nice, I'd probably never get injured.

    Glad things are going well with the running for you. I'm desperate to get back there myself.

    -MCM Mama

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    1. Well, it's back to doing PT exercises for me--just to stay out of trouble!

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  35. Dang, you deserve to have a good week! I don't have a lot of experience with fallen arches so I'm no help. But I'm glad you dodged the rain!

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    1. I didn't think I had experience with fallen arches either, but apparently, I do!

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  36. I'm a little envious of the rain everyone else seems to be getting (I might feel differently if we actually got that rain).
    Your arms look amazing! Good luck with the PT.

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    1. I'd be happy to share some rain with you. We've had way too much!

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  37. I’m so glad you felt better last week. I definitely love it when the rain stops long enough to get out for a long run!
    I find working out at home tough but did manage it in May on (most of) the days I wanted to do it. We are working on clearing out my step-daughter’s room (she’s in her own place in college now!) to make a sporty room – this will definitely help to have space for my workouts! I’m sure you can do it – just plan for it and get it done!
    I have never heard of the McConnell taping technique! I have only done sports medical taping (the white tape), kinesiology taping and dynamic taping. I’m not super skilled in those techniques though; usually I use kinesio tape on clients (or myself) but for anything more than muscle issues I send them to the physio! I do agree somewhat on problems coming from the feet – also when we don’t have strong quads or glutes we can also have knee issues – but then you probably have a tight IT band to boot!
    With my crappy feet I already have orthotics made for my feet and yes… fallen arches too.
    I did not realise when I first took my big break (after Athens marathon) what a horrible state my body was in. So I do get it a bit! I have never seen Lady Bird. Last week what probably made me most happy was at my lunch walk seeing all the beautiful animals out and about! Duckies and cows galore!

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    1. Pretty sure you'd love Lady Bird. Just a feeling I have...

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  38. Yay for better runs this week! Glad your PT seem to give you good solutions for your knee problem. Hope it works out! I've had pain in one of my arches especially when I change shoes but it seems to go away mid run I'm not sure what that's about but I do know that I have low arches.

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    1. Ugh to low arches. I'm doing my exercises diligently.

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  39. Glad to see your feeling better and that you've got some solutions for your knee. I really enjoyed Lady Bird too.

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  40. It's been rainy here too and I joke that it's because it's swimming lessons week. Rain always seems to come during swimming lessons! Sounds like your PT's got you taken care of and I hope that fixes all the knee/arch tweaks.

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    1. We've had some really rainy summers and this year seems to be heading in that direction. Boooo!

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  41. Front squats are murder on the quads aren't they? They get me every time!! Also--love the What the Forecast app. I giggle every time I open it up.

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  42. Great you had some good runs! Sounds like some good learning from your PT. I haven't seen Lady Bird. I'll have to check that movie out.

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  43. Looks like you got our rain from the other week. I use these insoles in my shoes for my weird toes- they help so much!

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  44. We loved Lady Bird! Did you see I, Tonya? Much better than expected.

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