One of the many lessons I’ve learned from Peloton instructor Jess Sims is the value of surrendering to what is—even if you’re unhappy with the status quo. You can only start from where you are, and you can only do what you can do. Wishing you were stronger, faster, or less injured won’t make your actual circumstances any better. So this week, I surrendered to whatever is going on with my hip and spent my workout time doing clamshells and hip bridges.
Scooby isn’t so sure of the status quo
Surrendering To What Is
I still have not seen the orthopedist. I figure she will want to order an MRI, and with upcoming trips to Detroit, King of Prussia (PA), San Diego, and Florida, I literally don’t have a spare day for that. Maybe by the time I’m back home my hip will be happy. If not, I will definitely make those appointments.
Garmin knows how to rub it in!
In the meantime, I dug up a list of PT exercises from my last hip injury in 2018 (a side benefit of blogging!), and worked them in to my daily routine.
By surrendering to what is, I’ve been able to make progress already. I couldn’t do the very basic standing hip raise (the first exercise on the list) last week because it burned so much, but it doesn’t cause pain anymore. Yesterday I noticed that I’m not feeling as many twinges as I move around in my daily activities. Now comes the hard part—holding back even as I start to feel better!
Weekly Run Down
To work my PT exercises into my routine, I chose Peloton strength classes that already included some of them — clamshells, hip bridges — and substituted my PT exercises for other moves, doing banded side steps instead of lunges, etc. I still took Scooby out every morning, although I rarely think to take a picture after our walks, I remembered on Wednesday!
Sunday I woke up feeling like I had been hit by a truck, with a crick in my neck and stiff shoulder that made it hard to move. My husband walked Scooby, and I did some light mobility-focused classes to try to get my joints moving.
Monday I felt a bit better, but not 100%. I chose Emma’s core class for the side planks and added some more PT exercises after RK’s “booty band” class.
Tuesday I really needed a pick-me-up so I did the Summer Fest move as one class with multiple Peloton instructors, and just swapped out most of the exercises.
Wednesday I did the same thing with Jess Sims’s strength classes, but she also had some clamshells (etc.) programmed.
Thursday my neck/shoulder flared up again, so this time I subbed the uppr body exercises of JTRs strength classes for more PT exericices.
Friday I was feeling better, and brave enough to take Robin’s 10 min climb ride—although I dialed the resistance back a bit. It paired nicely with HF’s low-impact ride, which I took as a warm-up.
Saturday I woke up feeling good, but held back from trying to run a few steps during my walk with Scooby. Katie’s new strength classes already had glute bridges and planks, but I replaced the other lower body moves with banded side steps, leg raises, and clam shells, and replaced her forearm planks with side planks. Camilla’s ride was a lot, so I hope my hip doesn’t make me regret it later.
I usually look forward to running on my business trips, but this week’s trips are not to running-friendly places so I won’t be tempted. I’ll be packing my resistance bands and plan to continue my PT focus in the hotel gyms—or even my hotel room. 😉
A huge thank you to Deborah and Kim for hosting the Weekly Run Down link up.
![The Ultimate Coffee Date](http://got2run4me.com/wp-content/uploads/2019/03/Ultimate-Coffee-Date.png" "The Ultimate Coffee Date")
I’m so sorry about your hip! What a bummer. Hopefully resting and doing hip strengthening exercises will help. I agree, it is so hard to fit in time for an MRI. I somehow lucked out and had one scheduled the same day I saw my doctor, they had a last-minute cancellation and it was later in the afternoon. Sounds like you are doing all the right things and listening to your body!
You were so lucky! Even with so many MRI places around, it can takes weeks to get a slot.
The hip and surrounding areas are always what got to me. Sounds like you chose some good classes to target those areas. It is hard to step back and surrender to what our body needs but always better in the long run. Thankfully there are so many Peloton classes to choose from to entertain you Hope you feel better this week
I’m hoping my hip appreciates all my efforts!
One problem at a time, body! It doesn’t seem fair that you had neck and shoulder issues as well this week. BUT- it sounds like you’re really taking care of that hip. You can’t go wrong with strengthening. Hopefully when you get back from your trips, it will be feeling better.
Where in Florida will you be?
Three cheers for resistance bands! I am taking them with me everywhere!
Scooby does look a little confused by the situation. He’s so cute.
Safe travels and I hope that hip feels better sooN!
Oh no, I’m so sorry, Coco! That must be really hard, but I think you are approaching your injury in a great way.
The fact that you already noticed progress with that standing hip raise sounds encouraging! I hope the combination of PT exercises, resistance bands, and PATIENCE keeps the progress going.
I say this with all the love and respect I have for you Coco – please don’t put off getting seen for what is going on. I know you are busy and have loads going on, and I know you will do your best to not create more issues for your hip, but your physical health is always more important than any trip or appointment you may have.
again I mean that with love and respect and know you know your body best. just looking out for you.
The soonest appt I could get is July 2 and it will probably take weeks after that to get an MRI.
You seem to be making some smart choices there to help your hip. How frustrating that your shoulder acted up, too! I completely understand about not getting the ball rolling about MRIs yet… I hope it won’t be needed. I agree with the others, strengthening will always be helpful! Some of the hip exercises on that list are things I could add to my homework too.
I remember that PT exercise graphic from the last time you posted it because I downloaded it, lol. Was it really 2018? I’m glad to hear the exercises are helping. And since you’re getting better, you probably can wait to be seen. What’s up with your neck and shoulder? I’m having shoulder pain, but it’s from those Olympic lifts we’re doing in the gym. I’m skipping tomorrow–my shoulders do not like snatches.
Feel better!!!
Ugh, I’m so sorry to hear about your hip, but it sounds like your PT exercises are already starting to have a positive affect. I’m sure it’s tough not wanting to “try a little bit of running” while walking Scooby, but I think you’re smart to give it some time.
Hope whatever is wrong with your neck and shoulder goes away quickly.
Ugh, bummer the hip is still having attitude. You’re wise to keep all those PT moves as a priority. Knock wood, my weird hip (and vicinity) has been feeling almost normal ever since D2D (two weeks ago). I have been pretty conservative with the running, though, and my lower-body strength work has not been very consistent…I have some work to do to keep things in check.
My hip doesn’t tolerate any running. I need to be grateful that it is fine with just about everything else.
As others mentioned, you are taking a wise approach to this injury. I think having a PT routine (no matter how boring) at least provides me a feeling that I can check off a box on my daily list towards physical fitness. I am going to be starting a new PT program that my medical insurance offers for free. My knee feels a bit wonky and it’s a virtual program, so why not give it a try!
Sounds like a good program to try!
Hip issues can be so frustrating, especially when running is such an important part of your routine. I had a similar experience last year and had to switch to swimming for a while. The silver lining was that cross-training actually made me a stronger runner when I came back. Wishing you a smooth recovery!