The Green Girl's Updated Motivational Collage

The Green Girl decided it was time to update her Motivational Collage.

The focus of my last collage was the amelioration of my mind, body, and soul.

A significant portion of last year's healing process involved a chronic case of Achilles tendon bursitis (retrocalcaneal bursitis) in my right heel.

The rehabilitation of my heel was two-fold: Active Release Techniques (ART) and strength training to reduce muscle imbalances.

In addition to being a Certified ART Provider, Dr. Sebastian Gonzales from The Performance Place also performs gait and stride analysis for runners. I went through the process with him a few years ago and Dr. Gonzales identified some muscle imbalances.

Plagued year after year with overuse injuries, I finally opted to enlist the help of a personal trainer. I started training with Chris Nelson from Beach Cities Mobile Fitness twice a week.

One of the benefits of working with a professional is the fact that they are able to quickly identify muscle imbalances or tightness based on the exercise posture of my body. Slight adjustments during workouts make a significant difference.

I credit the treatment, support, and guidance I received from Dr. Gonzales and Chris for the completion of my first ultramarathon last year at the Run Woodstock Freak 50k. While my Achilles bursitis is not completely cured, I am able to run. I support my heel with kinesiology tape on long runs or at the first sign of sensitivity.

My updated collage revolves around:

• Regular stretching and yoga
• Disaster/emergency preparedness
• Local exploration

I am going to get back into a weekly yoga routine and set aside dedicated time for stretching at home.

I want to continue educating myself about emergency preparedness. I don't want a zombie apocalypse to take me by surprise.

Finally, instead of hopping on a plane, I want to focus on exploring locally through trail runs, hikes, and road trips. I identified a number of places I'd like to visit in my 100 Things in 2014 list.

The Green Girl's Achilles Tendon Bursitis

Photo Credit: Sinew Therapeutics Achilles Tendon Bursitis Information

The Green Girl has been dealing with Achilles tendon bursitis (retrocalcaneal bursitis) since last spring.

The pain presented itself in the form of a constant, dull ache in my right heel. I initially thought I was suffering from heel spurs from plantar fasciitis.

When I visited my podiatrist, Dr. Richard Graves at Sol Foot & Ankle Centers, he diagnosed me with Achilles tendon bursitis (retrocalcaneal bursitis).

Visiting Dr. Richard Graves at Sol Foot & Ankle Centers

Retrocalcaneal bursitis is swelling of the fluid-filled sac (bursa) at the back of the heel bone (calcaneus), where the large Achilles tendon connects the calf muscles to the heel bone. This condition is also called insertional heel pain.

The bursa acts as a cushion and lubricant between tendons or muscles sliding over bone. There are bursas around most large joints in the body, including the ankle.

The Green Girl's Achilles MRI

An MRI confirmed Dr. Graves' diagnosis of retrocalcaneal bursitis and indicated there were no tears and ruptures.

Dr. Graves gave me heel lifts to use with my orthotics. He advised against footwear that aggravated the condition by further irritating my heel. He also encouraged me to continue 'babying' my heel - I explained how I had to cushion my heel during yoga to avoid pain.

Orthotics and heel lifts

We agreed that the bursitis was most likely caused by my chronically tight calves. I appreciated that Dr. Graves didn't tell me to stop running but instead recommended listening to my body, stretching, and icing.

After getting the diagnosis, I visited Dr. Sebastian Gonzales from The Performance Place for some Active Release Techniques (ART) therapy sessions to help loosen up my tight calves.

Dr. Gonzales recommended I start doing eccentric heel exercises to increase collagen and strengthen my Achilles. Eccentric training is the lowering phase of an exercise.

Here's video of Dr. Gonzales demonstrating Eccentric Heel Lifts:



I perform Dr. Gonzales' eccentric heel lifts on my yoga blocks.

The Green Girl's current tight muscle arsenal: Softball, ProStretch, and Stretch Out Strap

My current focus is loosening my hamstrings/quads and calves.

I roll daily on a softball to loosen the knots in my legs. At the moment, I prefer the firmness of the softball over the more forgiving foam roller. The smaller surface area also increases the amount of pressure applied on a given muscle.

Stretching my calf with the ProStretch

Post-workout, when my muscles are still warm, I stretch my calves with a ProStretch device.

I hesitate to use the ProStrech prior to a workout simply because of how deep the stretch can get.

I use the Stretch Out Strap to stretch my hamstrings and my adductors (inner thighs).

When I travel, I always bring my trusty softball, the Stretch Out Strap, and The Little Stick.

I also try to stretch whenever possible. For example, I frequently stretch at the gas station while I'm waiting for my car to fill up.

Whenever my heel is feeling sore or I have a long run, I will use kinesiology tape on my heel. After long runs or anytime my foot hurts, I ice my heel.

splint

Dr. Graves also gave me a Dorsal Night Splint. He explained he preferred this model because it allowed for walking and was fairly comfortable.

I'll be honest, I hated the splint at first. It was annoying and uncomfortable. I would kick it off in my sleep and every morning I'd find it lying on the other side of my bedroom.

As much as the dorsiflexion night splint irritated me, I quickly realized how much better my Achilles felt in the morning when I actually kept it on through the night.

Dr. Graves and Dr. Gonzales helped me through my posterior tibial tendonitis diagnosis so I am confident that with time, the Achilles bursitis issues will subside.

The Green Girl's Updated Motivational Collage

The Green Girl decided it was time to update her Motivational Collage.

Since my last collage, I did manage to accrue 54 out of the 60 professional development units (PDUs) required per three-year cycle for my my PMP certification.

In terms of dreaming and following my heart, I took some chances and ended up with some bumps and bruises along the way.

My updated collage reflects the following:

• Heal
• Balance head and heart

My number one focus right now is an amelioration of my mind, body, and soul.

A significant portion of this healing process will be the rehabilitation of my right heel. I've been struggling with Achilles tendon bursitis (retrocalcaneal bursitis) since the beginning of this year.

I believe finding a balance between my head and heart will be an integral part of this journey for me.

Healing comes from taking responsibility:
to realize that it is you – and no one else –
that creates your thoughts, your feelings, and your actions.
Peter Shepherd

Wrigley River Run 10k Race Report

Wrigley River Run & Tadpole Trot

The Green Girl did the Wrigley River Run 10k on Saturday, June 2nd.

The proceeds from this event benefited the Long Beach Neighborhood Foundation (LBNF) to support educational and athletic events and programs for local youth.

Wrigley River Run sponsors

My running group, the Sole Runners, was one of the race sponsors.

The event consisted of a 10k run/walk, a 5k run/walk (with an official stroller start), and a 1k Tadpole Trot.

The 10k started an hour before the 5k so runners who could finish the 10k in time were given the option to run both races.

Sole Runners at the Wrigley River Run

Wrigley River Run 10k

The route went through the residential Wrigley district of Long Beach with one switchback up and back down the concrete Los Angeles riverbed.

The course was well marked and there were many enthusiastic volunteers to guide and cheer participants.

Sole Runner LeAnn heading up onto the Los Angeles riverbed

I've been dealing with Achilles tendon bursitis (retrocalcaneal bursitis) in my right heel so my strategy was to take it easy and listen to my body.

The switchback nature of the course enabled me to cheer on Sole Runners who were racing towards the Finish as I was still heading out.

Wrigley River Run 1k Tadpole Trot

For me, the 1k Tadpole Trot is the highlight of the Wrigley River Run.

I love watching the kids sprint from the Starting Line.

The overall male and female winners of the 5k and 10k races were awarded gift certificates for a pair of shoes from Road Runner Sports.

The top 3 male and female in 14 age categories received medals.


The top male and female for the combined 5k/10k received trophies.

Wrigley River Run Medals

A number of Sole Runners, including Coach Steve placed in their respective age divisions.

Despite achieving a Personal Worst for the distance, I had a really good time at one of my favorite races.