IT Band Injury: The Plan and Dry Needling

IT Band Injury and Treatment

Since December I have been suffering from an IT Band injury on my right leg. I injured myself in a 7.5 mile race and compounded the injury by wearing heels all night on a date. Since December, I have been to a chiropractor, physical therapist, general physician, orthopedic surgeon and a second physical therapist. 

Here is a general timeline of my injury:

December: 

In December, I limped around and felt sorry for myself. I tried to run just about every day but within a couple steps I would be in pain. I felt a lot of tightness in my right knee and it hurt to walk. I was seeing a chiropractor for a previous injury and though he tried to help, it wasn't really the right doctor. Towards the end of December I purchased a foam roller and started rolling.

January:

In January, I started to come to terms with the fact that something was kind of wrong. I made an appointment with a physical therapist after I had been injured for a full month. This physical therapist combined massage with strength training. I saw this physical therapist for 3 weeks but didn't feel a connection or an improvement. I am kind of a type A person and really need a timeline. Since I didn't have pain when I walked he told me I could run. Unfortunately, I pushed myself to run longer than I should have, after a mile I was really limping and foam rolling felt like torture. 

February: 

In February, I finally went to a doctor. I went because after pushing myself to run the leg pain was pretty persistent. My doctor told me that she was concerned that I might have a torn meniscuses. I was referred to an orthopedic surgeon who asked me to get an MRI. From the MRI, they diagnosed me with ITBS, basically inflammation of the Iliotibial Band. 

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My doctor prescribed physical therapy, and a topical cream to aid in inflammation. He said that he would like the Physical Therapist to try a technique called dry needling and if my injury still persisted he would like to inject cortisone into my IT Band, worst case scenario would be surgery. 

March:

In late March (I know really late March), I finally stopped feeling sorry for myself and made an appointment with the physical therapist recommended by my orthopedic surgeon. My first appointment was Monday and I felt like it went really well! My PT was very optimistic that she could help me treat the injury. She had me do a lot of different exercises that concentrated on strengthening my butt and hips ( I will take pictures of the exercises later). My PT told me that in two months she thinks I should be up and running. Unfortunately, she thinks I need different shoes. 

So I should be training by JUNE!!! 

So Let's Talk about Dry Needling

I think of dry needling as aggressive acupuncture. Best way I can think to describe it. Here is a full description of dry needling, you can also youtube it but if you're not into the needle thing I would pass.

Basically, they take a small needle and stick it in a muscle pressure point, then wiggle it around.

First of all, I swear I'm wearing pants. Here she is trying to release pressure in my calf. Once the PT puts the needle in they move it around making the muscle twitch/clench/freak out.

After killing me with my calf, she started working on my knee and IT area. 

So here's the deal, I'm not going to lie to you and say it doesn't hurt. You don't feel the needle go in but you feel it moving around. Some areas hurt worse than others. My calf was the worst. It feels like a really intense Charlie Horse. My PT office is one big open room and people were definitely looking at me because I was screaming  protesting loudly. The pain wasn't scream worthy but uncomfortable and I did cry. I am telling you this because I read some blogs and they described the pain as "uncomfortable" "weird feeling" "pleasant". Let's just say I wasn't prepared. 

Here's what my leg looked like after she was done, I wanted to show you so you weren't picturing blood or anything. 

My leg is still sore, it feels like muscle soreness but this technique is to promote blood flow and healing in the injured area. 

Since working out helped alleviate the soreness, I was able to do the Best Body Bootcamp Round 5 fitness test today. 

Here was the view from my elliptical.

Yeah, my gym has amazing views. 

And since it's PIZZA FRIDAY, here's a glimpse of our dinner: Butternut squash pizza with feta cheese and green beans and asparagus.

Questions of the Day:

Ever tried Physical Therapy?

Have you ever had IT Band issues?

Ranch Market: Discovering a New Grocery Store

Ranch Market

So if you live in the Phoenix area there is a place you need to go: Pro's Ranch Market!

Pro's Ranch Market is a grocery store that specializes in ingredients found in Mexican cuisine. The best part? It's not just a grocery store. 

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They have a juice bar!! With fresh juiced watermelon!

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Additionally, they have an amazing hot food section that you can get a wonderful and reasonably priced lunch!

 El Pastor Torta

Rice, Beans, Torta and Carne Asta Tacos

The best? THE BAKERY!!!! Mexican Pastry is amazing, seriously! (this is only half the case)

We picked a yummy assortment of pastries that were enjoyed much later. 

Why try something like a grocery store for lunch? This is a great opportunity to try different types of food and find out where the good chilies can be purchased. I was worried about going to Ranch Market because I didn't speak Spanish, but don't let that stop you! The staff were awesome, super helpful and the lunch was delicious. 

In other news?

I picked up my graduation gear!!!

I was pretty excited.

People think I'm crazy...

I can't wait! I graduate with my Masters in just about one month!!!

Questions of the Day:

Ever go to a supermarket for lunch?

Be More Awesome Wednesday: Dance in your office

Ever have an off day? Well there is no room for off days when it's BE MORE AWESOME WEDNESDAY!!! Remember, Wednesday is the time to reflect on how to make your life and yourself better. You can read more about Be More Awesome Wednesday here.

This Wednesday, I thought a little movement would not only improve my mood but improve my life. So the result was OFFICE DANCING!!

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This week office dancing was kind of solitary, so no pictures...you're welcome. 

So, have 5 minutes? Put on your jam, close your door and shake it! 

Work in a cubicle? Move it and Groove it at lunch! You got this, you're awesome!

Delicious Salad

Last night I made this delicious salad for dinner.

This salad had: mixed greens, roasted asparagus, butternut squash, roasted almonds, diced prunes and fat free balsamic dressing. 

Delicious and easy. Just roast asparagus, butternut squash and almonds in the oven and then throw everything together. 

Questions of the Day:

Ever danced in your office?

What's your favorite salad topping?

I really love something sweet like craisins or prunes. 

Mt. Biking and Sunday Recipes

It's been a busy weekend! On Saturday we went to the batting cages/arcade and had dinner with friends.

I'm not much of a batter but we did find something amazing!!!! We found an M & M machine! I begged Marty to buy me some. The machine ate our dollar and we saw it as a sign that we shouldn't eat M &M's before dinner.

Mt. Biking and IT Band Pain

We went Mt. Biking today and I really didn't think I would have any IT Band Pain since I had used the stationary biking and the Spinning bike without pain. Unfortunately, I was wrong. 

We Mt. Biked for about 30 minutes, but I was worried about making the inflammation worse. I will be writing an update on my IT Band plan tomorrow after meeting with the new physical therapist. For tonight, I will be icing and foam rolling my leg.


After Mt. Biking I was excited to try two new recipes for dinner. I made Mango Fried Rice from Post Punk Kitchen and No Bake Chocolate Macaroons for Oh She Glows.

Mango Fried Rice

So this Mango Fried Rice was pretty delicious but had a lot of ingredients.

Mango, tomato, red onion, red bell pepper, jasmine rice, ginger, and garlic

 Green beans

Toasted Cashews

 

I made the jasmine rice in the slow cooker ahead of time. This was the first time I made rice in a slow cooker and honestly it overcooked the rice. I will need to work on that. The recipe calls for day old rice but I really wanted to try it and didn't have the patience. :) If you are going to make this recipe, I would suggest putting all the ingredients in separate bowls. When you make fried rice you need to add ingredients in quick succession while stirring and this would make it easier.

I cut the recipe in half and it still made a lot of rice!

This rice was tasty but Marty wasn't a fan, he thought it was too spicy. I will probably try it again with day old rice. Since my rice was overcooked, it clumped together and got a little gooey. It didn't have that delicious fried rice texture but the flavor was great!

No Bake Chocolate Macaroons

I was super excited to try this recipe because it included two "new to me" ingredients, chia seeds and coconut oil. I purchased some coconut oil from Trader Joe's and the chia seeds I purchased in bulk from  Sprouts. 

This recipe was super simple and only had 7 ingredients! The hardest part of this recipe was waiting 20 minutes for them to set. 

These had a rich fudge texture to them and a great chocolate flavor. If you like Mounds, these are for you! 

Super yummy, but not the best cookie to take to a party because they will get soft if they aren't refrigerated. I really liked using a banana as the base. Overall, delicious! 

Question of the Day:

What is your perfect weekend? 

Be More Awesome Wednesday: Dragon Boat Racing!

Please check out the awesome guest post from my friend Heidi! Heidi lives in Oregon, works in sales and is a Dragon Boat Racer. Check out her "Be More Awesome" story below!

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Be More Awesome Wednesday: Heidi and Dragon Boat Racing

How does Dragon Boat Racing make me more awesome?

 

 

Dragon boating is one of many things that I have found that lets me be myself. I am in outside sales, and though most people don’t want to let their work define them…I have no choice, right? I am constantly in front of businesses and other people, selling…selling….selling. I love it, but I need a release too. Dragon Boating is that thing.

I’m pretty much spending time on a boat with 20 of my closest friends. We are a very large and very dysfunctional family and I love it. That’s awesome.

 

 

We can trust each other, we can get insanely drunk with one another and know that there will always be someone there to take our drunk butts home.

Work-Out wise, dragon boating has kind of been my gateway sport. Through Dragon Boating I have been introduced to TRX and Crossfit all in an effort to make me a better paddler. That’s pretty awesome.

 

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My fourth dragon boat season started this last week. I currently workout (starting Crossfit this week, and workout at a TRX studio most days) anywhere between 3-5 days/week in addition to practice. I am in the best shape of my life and getting better every day.

 

 

Dragon boating makes me awesome, and this is still just the beginning!!

 

Doing something to be more awesome? Sharing is caring! Email me at bailey dot borman @gmail.com or tweet me @BaileyBorman to share your awesome story!

 

Questions of the Day:

Ever try team racing?

 

 

 

Life Changer, Personal Style and Functional Training

Life Changer

Last week I made a life changing decision permanent and honestly, I am still kind of recovering from the finality of it.

Several months ago, I decided I needed to move on to a different position within Higher Education.

This might not seem like a big deal to a lot of people; some may think:

"Sure you're changing to a different area but overall your career is still the same right? You still work in Education."

But honestly, I feel like I'm changing my whole life.

Marty thinks I'm a little dramatic but I've been working in this area of higher education for four years professionally and three years in my undergrad. Seven years! I'm 26, so that feels like a lot. Additionally, I live on-campus as part of my position. Living off-campus, having that separation from work is going to be life-changing.

I always tell my students and the people in my life that they need to believe in themselves because they are amazing. Sometimes it's difficult to believe in yourself with the same unwavering certainty.

This letter is a symbol for me, I believe I can get a new job, in a new division and be successful. I have worked hard to get my masters degree and to develop myself professionally.

For those of you making big life changes, you rock and you can do it!

Personal Style

This weekend Banana Republic Factory store was having a big sale and I thought this was a perfect opportunity to score some interview clothes. I was strongly considering "suiting up" in this new job search but here are a few issues:

1. I don't like pants.

2. I feel like a little kid dressed up in an old persons clothes.

3. Overall, I don't feel super sharp. 

Case and point:

So, I get that the suit is a little big on me but it just didn't feel right.

I think I will try a style more like this with spiffy jewelry to make it more business formal.

Also, it's hot in Arizona. I don't want to be dying in a suit when I should be awesome and hirable in a great dress and blazer. I didn't buy this outfit but it's more of what I'm looking for.

Functional Training

This weekend Marty had some gravel delivered to his house for landscaping. 

Talk about a functional workout. For those of you who shovel snow POWER ON! I helped for about 2 and a half hours and my shoulders are still a little sore. It was great.

Questions of the Day:

Have you changed careers?

Ever try Functional Training?

Suit or no suit?

Be More Awesome Wednesday: Wisdom Teeth

Today I got my wisdom teeth extracted.

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Okay, so I'm not actually wise. But in light of the fact that today is BE MORE AWESOME WEDNESDAY!!!! I thought I would talk a little bit about why getting my wisdom teeth out is a really big accomplishment for me. 

So here's a secret fact I've shared with you. I am really scared of the dentist. I used this fear to avoid the dentist for 6 six years, one of which I had dental insurance. Because I didn't go to the dentist I had small  cavities that became big problems. 

When I decided to get healthy in 2010 my teeth were included. When I went to the dentist finally in 2011, I was devastated. Just like my weight, my mouth was really unhealthy. I learned that I need four root canals. I was only 24!!!! I worked a year and a half, and approximately $7,000 dollars later, I got all my cavities filled and four root canals done. 

When I went to the dentist a month ago to get my teeth cleaned and I only heard compliments on my gums and dental health BUT they asked why I still had my wisdom teeth, the only evidence of decay in my mouth. 

I realized my wisdom teeth were a symbol of my fear and a barrier to really committing myself to the healthy lifestyle I'm working on. I made the appointment. 

SO this week I worked on BEING MORE AWESOME by recommitting to my healthy lifestyle by facing my fear of the dentist.

I know you're all dying to know how it went...

It went really well! My face is hardly swollen and I let myself eat a frosty from Wendy's. I wanted to show you a picture of the actual teeth but Marty said that was over sharing. 

My new best friends? Jello, Applesauce and Pudding.

Also, I discovered that refried beans are an awesome soft food to eat when you need a little protein and not just sweet stuff. 

So...how did you work on BEING MORE AWESOME this week?

Remember sharing is caring :) email me your efforts at bailey dot borman@ gmail dot come or tweet me @BaileyBorman!

Question of the Day:

Do you still have your wisdom teeth?

Under the Knife, Return to the Gym and Cookies

Under the Knife

Forgive me, I know, I'm kind of dramatic...but I'm getting my wisdom teeth extracted tomorrow and I'm freaking out. 

This is how a typical conversation has gone when I describe my fear of getting my wisdom teeth extracted with others:

Me: "Oh my gosh, I'm so scared"

Other People: "It will be find but... (insert horrific story of wisdom tooth extraction here)"

I fear the dentist...I blame Steve Martin. PS, if you haven't watched Little Shop of Horrors do it...now.

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I'm hoping that everything will go fine and I'm sure it will, if not I know Ryan Gosling has got my back. 

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While I was listening to people's wisdom teeth horror stories, I enjoyed this delicious salad and a banana.

Today I Returned to the Gym!!!!

It's been a whole week since I've worked out. I got back into action by doing a 45 minute hill interval workout on the elliptical. 

I also did some awesome inverted rows. These are super hard!!!! At least for me. 

PS it's totally okay to ask people to take pictures of you while working out right?

Cookies

I celebrated my return to the gym with cookies. I made oatmeal chocolate chip cookies tonight after dinner. 

I used this recipe because it sounded simple, delicious and I like my oatmeal cookies to have lots of oatmeal. I decided not to make a vegan recipe simply because I had some ingredients I really wanted to use up. I couldn't bring myself to throw away butter. 

I made three changes to this recipe. 1. I added less sugar. I don't think anyone needs 1.5 cups of sugar plus chocolate. 2. I used old fashioned oats rather than quick oats. This will give it a different texture and more delicious oatmeal chew. 3. I used bar chocolate that I cut into chunks vs chocolate chips. I just like chocolate chunks better and I think the chocolate tastes better. 

We enjoyed these delicious cookies with almond milk. Like my Colorado plate? I have a matching cup...it's awesome. 

Questions of the Day:

Have you had your wisdom teeth removed?

What's your favorite cookie?

I love snicker doodle cookies. Marty is in love with Chewy Chocolate Gingerbread cookies.

The Curl is Back and Avocado Pasta

Ever feel like you have a feature that's just "you"?

I decided today, it's my curly bangs. Several weeks ago I cut my hair really short, trying to make it more straight. It was fun and I enjoyed it but I felt like there was something missing. It was the curl.

My hair is just starting to get long enough that it's starting to curl again. Can't help it, my curls plus a brooch, just felt more like myself today.

Avocado Pasta

Tonight I tried a new recipe from Oh She Glows. I tried 15 Minute Creamy Avocado Pasta. This recipe is pretty simple. You need: avocado, lemon, garlic, olive oil, basil, salt, pepper and garlic. Boom!

The recipe tells you to blend the lemon juice, garlic and olive oil before adding the other ingredients. Since there wasn't a large volume of things in my food processor it was hard to blend these together into a smooth consistency before adding the remaining ingredients. 

After blending the garlic, lemon and olive oil, I added the remaining ingredients and pulsed until it was smooth and well combined.

This sauce was creamy and delicious but it was really spicy. I think my garlic was very strong. I only used two cloves but it was so spicy I knew Marty wouldn't like. He tried it which was awesome, but it just was too strong tasting for him. I liked it, but the strong raw garlic flavor eventually got to me. I think I might try this again but make it with roasted garlic to deepen the flavor and make it more mild. 

Instead of serving this on just pasta I roasted vegetables (surprising, I know). I roasted sugar snap peas, sweet potato and carrots at 425 degrees for about 30 minutes. 

In the end, I added the sauce, roasted veggies and pasta in a bowl and topped it with a little lemon zest and fresh cracked pepper. 

Marty insisted we have dessert so I came up with this concoction: fresh strawberries, half a banana and melted dark chocolate. I also sprinkled a little Love Grown chocolate granola on top. This was seriously good.

Here are two videos that I guarantee will make your life better:

Watch until the end! (caution curse word involved)

DANCE ON PEOPLE!!!!

Questions of the Day:

Do you like to dance?

Ever tried avocado in pasta?

Do you have one feature that makes you feel "yourself"?