Tag Archives: Flexibility

Stretching and strength

Some of you might remember that I had a terrible time late last year with my sacroiliac joint (the joint where the lower back meets the hips). Well, it’s playing up again. It’s threatened a few times over the past twelve months but somehow I’ve managed to stave it off. But not this time.

My sacroiliac joint ligaments are loose. I’ve had all sorts of tests and seen specialists. The results are always the same: a loose sacroiliac joint. The bad news is that it can’t be fixed. The good news is that I can’t make it any worse. I like the good news part.

I aggravated the joint last week when I stepped off a log awkwardly and jarred my back. I have been to the physio and that helped a bit but I know from experience that only two things will make the pain go away: time and core strength.

So today, instead of going out riding, I have spent an hour doing crunches, plank, leg raises, push ups, squats, lunges, stretches and have rolled my calves. It’s been a few months since I did any strength exercises so I’m sure my performance will improve too.

Total: 1 hour strength and flexibility.

Stretching and ankle strengthening

Ankle strength exercise by Andrew Gills
Ankle strength exercise, a photo by Andrew Gills on Flickr.

I’ve not been as consistent with stretching as I would like. I am stretching my calves and circling my ankles 3-4 times a day but I’m not putting time aside specifically for stretching because I have so much on.

This morning I decided to switch my road cycle for a stretching session.

I spent an hour stretching my calves, hamstrings, quadriceps, gluteals and ankles.

I was recently shown an ankle strengthening exercise by Vixx from Kinetic Lifestyle. The first exercise is to pick up a pen or pencil using my feet. Then I hold the pencil between my toes and write my name. The exercise is challenging but I’m sure it will help improve my ankle strength and flexibility.

I did a couple of pilates exercises too because my sacroiliac joint has been playing up a little bit this week (I think it’s stress related).

I’m trying to find a balance between my desire to just go out hard and do lots of miles, my body’s need to work up to hard training after the four months off last year, and my other commitments (university and TAFE studies, work, and family). It’s just all about patience right now but at least I’m not injured and am feeling fit.

Total: 1 hour stretching and pilates

First session of the new year

Sun salutations

Sun salutations

Today is the first day of my journey to running a 100 miler. At this stage, that’s my ultimate running goal. The distance is calling me the way The Landy is called by Everest. I’ve spent the full southern hemisphere spring in rehabilitation mode but since this morning my physio and I have switched to ‘moving forward’ mode.

I have to give Paul Trevethan at Body Leadership Australia a big shout out because he’s been wonderful. From the moment I walked into his clinic he listened to my needs, fears and frustrations. He’s responded to my text messages asking for help and he’s squeezed me in when I’ve urgently needed his healing hands. He’s never told me I couldn’t do anything but has been honest about the areas of my body I need to look after (and he’s never said “I told you so” when I failed to listen).

Tonight I did my stretching routine for the first time since October. I also did two rounds through the Hatha Yoga Sun Salutations. I only did them gently and tentatively but it’s a start. I start yoga classes on Tuesday 18 December and have already told my instructor about my SIJ so she’s going to help me avoid exercises that might flare it up.

I have also done three sets of five exercises each of my pilates exercises: setting my stomach, clams, knee raises, rocking my knees side-to-side and hip raises. My core strength is terrible. But I am practicing these basic moves until I start pilates classes on Monday 17th December with my physio’s wife (also through Body Leadership Australia). The great thing about taking pilates classes with my physio’s wife is that she will know my limitations and core strength needs.

My physio is looking at ordering me a sacroiliac joint brace and has taped me up in the interim. It’s all systems slowly shifting into “go”. I’m being careful not to overdo it and will continue to be guided by both my body and my physio. But it feels good to be making the first step towards my 100 miler goal. A goal that might take a while to reach but one that promises an interesting journey.