Hip Tests Are In, And…

hip

Image courtesy of renjith krishnan at FreeDigitalPhotos.net

I don’t have a stress fracture. YAY!!!! But I do have osteoarthritis in my hip, am suffering from iliotibial (IT) band syndrome and have a hamstring that is too frickin’ tight. A triple whammy!

What does it all mean? How do I get back on my feet again? Is training for a 10k completely out of the picture? Are any of these new problems related to my chronically tight calf muscles?

Physical Therapy Here I Come
The answer to the first two questions is up to me. I have to do the work, and a lot of it. Tomorrow I meet my physical therapist for a 90-minute evaluation that puts me through my paces. From there I’ll have  PT twice a week for at least six weeks (maybe longer) and daily homework that tackles the hip and my supposed chronic calf problem (more on that later).

The osteoarthritis is very mild and my doctor assured me that with physical therapy and a year to a year and a half of work, the hip pain goes away AND I put off surgery until my golden years.

Diet will be a big part in minimizing osteoarthritis. I’ve put on way too many pounds after my cancer diagnosis in 2016.  To me, that’s the trigger in this latest saga with my left leg.

As for the IT syndrome, it’s normally associated with knee pain. However it does cause a dull ache or a sharp, acute pain in the hip. The band runs along the outside of the leg. While there are lots of causes for the inflammation, my doctor things muscle tightness in my glutes and quads are leading culprits.

All I know is when he started bending my leg like a pretzel, I wanted to smack him upside the head.

Oh And About My Calf Problem
It turns out that my calf isn’t causing the pain in my Achilles tendon. Two years of stretching down the drain. Ugh!

When we discussed my chronic Achilles pain thanks to my overly tight calf muscles, the doctor quickly started stretching my foot and examining the calf, and announced “Your calf isn’t tight…it’s your hamstring.”

So I spent 2+ years not addressing the root cause of my pain. So say I’m a little annoyed is putting it mildly. But at least I’m on the right path.

Path Forward: Exercise, Nutrition & So Much More!
From what I surmised, my whole left leg is jacked up.  My doctor assured me that with PT and strength building I’ll be moving around with ease soon enough.  But it will take 12-18 months of hard work for me to feel 100% again.

I just need to exercise some caution. My inclination is to go full bore…and cause another injury. Maybe that dull, nagging pain in my hip can keep my natural tendencies in check.

As for diet, I’m reading a very interesting book, Wired to Eat by Robb Wolf (Mr. Paleo himself), and I love what I’m reading.  Although I’m eating carnivore for the rest of this month, I’m actually more excited about next month. That’s when I’m doing Wolf’s 30-Day Reset.

I just finished the book and plans for my reset began this morning. Unlike my failed keto reset, I’m feeling confident that the 30-day reset be different. My head is back in the game after being benched for 2 and 1/2 years.  It is a shame that it takes pain or a medical crisis for me to act, but hey, at least I have time to act.

I’ve had success with keto, but paleo seems to have more of the full picture — nutrition, sleep, gut biome, inflammation and movement (to name a few!).

Paleo really zeros in on overall health. Weight loss is a side benefit.  I had that attitude when I started my little low carb journey in 2012. And it worked! Now it seems like everything I’m reading about LCHF/keto all about weight loss and the blasted macros!

That doesn’t mean keto is bad at all. In fact I’m thinking of doing a keto version of paleo after the 30-Day Reset.

It’s just that you need the right mindset when changing your way of eating. My greatest success happened when I viewed my journey as a science experiment with me as the scientist and guinea pig. I was on a journey to get healthy. No pressure from the scale.

That’s what I want to get back to.

 

 

 

 


Dot’s 30-Day Keto Reset Challenge

It’s time to get back on track. Since mid-May, everything’s been on hold. That’s when Mom broke her hip and I got busy helping her get back on her feet. Those familiar with my blog know how easy it is for me to put everything else ahead of my own health, and that’s exactly what happened.

I was so focused on helping my mom that I never thought about how difficult it would be on me. While dealing with hospitalizations, doctor appointments, home modifications, managing finances (ours and hers), to the more personal tasks like cooking, dressing, bathing, managing meds … well, I ended up putting my own health (and life) on the back burner.

Thankfully, mom is much better now. Her hip is healing. She regularly does her exercises and goes to PT. She’s gained about 5 pounds (10 more to go!). Overall, I’d say she’s getting stronger.

That means it’s a perfect opportunity to re-focus my energies on Me. Ah, but what a crawl back it’s gonna be…

I haven’t taken care of myself these last few months. I’m frequently sluggish, not sleeping at night, and too quick to anger. My hot flashes rage unpredictably. Every little thing stresses me out. And you may have seen, I’m packing on the pounds again.

That said, I still cook healthy low carb meals. But I’m also cooking meals for my mother. Since 2012, what I cook, both me and my husband eat. But low carb eating isn’t necessarily the best thing for my mother. She’s way too thin and her doctor ordered that she gain weight – fast. That means that foods I stopped buying more than 6 years ago are back in my pantry and fridge. And let me tell you: when you’re a stress eater, that’s not a good thing.

To deal with all this, I’ve decided to do a complete reset – nutrition, mental and physical.

To succeed, I’ve come up 7 rules I’ll need to follow.

1. No Snacking!
I snack when I’m bored or stressed. Since mid-May, I’ve become a major snacker. It doesn’t matter if I’m hungry or not. Initially, my go-to snacks were nuts and cheese – both keto friendly foods. But other things started creeping in, like my mom’s potato chips, popcorn, ice cream. That stops today.

2. Counting Total Carbs
I’m sticking to 20g of carbs, or less, per day. And when I say 20g I mean total carbs, not net carbs. What’s the difference? Net carbs is total carbs minus fiber and sugar alcohols. A lot of low carbers count net carbs, and that’s just fine. But for me, I really need a swift kick in the you-know-what.

Truth is, since the end of May, I’ve essentially been carb cycling, but not in a good way. Some days I’d be more moderate, eating about 50g of carbs. Other days I’d eat +200g of carbs. Yikes!

Clearly, I need to go strict and enforce some serious discipline. Also, this change will be permanent, or at least until I hit my goal weight.

Recently, I heard a podcast with Dr. Eric Westman, one of the top low carb doctors and researchers around. He had the best definition of the difference between total carb and net carb counting:

“Total carbs is prescription strength. Net carbs is over the counter medicine.”

Nuff said!

3. Eat 1 or 2 Meals A Day.
Intermittent fasting helps, not just with weight loss, but with mental clarity and concentration, increased energy, sleep, lower blood sugar levels, and of course fat burning. Basically my eating window will be from 1:00 pm to 7:00 pm (lunch and dinner). Which means 18 hours of fasting. Perfect!

4. Test My Blood Ketones Daily.
If I’m doing a keto reset, then I’ll have to know whether I’m in ketosis. I’m not expecting to be in ketosis overnight. It’s going to take awhile since I need to get all of the carb-loaded junk I’ve been eating out of my system.

I have 2 ways to test: urine strips, and a ketone/blood glucose meter. The urine strips are good, but not as reliable as the meter. Nonetheless, it isn’t as painful as pricking my finger. And it allows me to test more than once a day.

For more accuracy I’ll use my Keto Mojo. This requires blood samples from pricking my finger. I’ll do this in the morning before any coffee or water.

5. No Alcohol.
This was a goal I’d set for myself at the beginning of the year … and I failed miserably. The truth is, I really like wine. But I’ve been relying on it too much as a way to help me de-stress or wind-down from a busy day. I really can use a break, and so can my liver.

6. Take My Measurements (& Weigh Myself).
I need to know where I’m at. ‘Nuff said.

7. Daily Stretching & Flexibility Moves
This is a big one! In June, I put work with my trainer on hold. Unfortunately I didn’t have another stress-relieving outlet, thanks to my chronic calf injury.

I’m not allowed to go for walks, hikes, or train for a 10k. I can’t even do yoga because of the risk of rupturing my Achilles tendon. Standing and walking for more than 15 minutes can be downright painful. If I sit for too long, my ankle becomes stiff and painful.

My two main calf muscles are knotted up in a big tight ball and are pulling on my Achilles tendon, as well as causing plantar fasciitis in my foot.

Per my physical therapist, all I need to do is:

  • Calf stretches, at least 3 times a day
  • Ice my Achilles tendon and wrap a heat pad around my calf when inflamed
  • Wear a Strasburg sock at night while I sleep

The stretches won’t stop after 30 days. I’m using this reset to create a habit. I’m scheduling time to stretch 30 minutes a day, 3 times a day. I need to get it into my head that yes, I do have 90 minutes to spare a day. This is just too important. Not being able to walk around isn’t healthy when you’re 50.

Keto Challenge Updates
I plan to post regular updates on this blog about how my reset is going: my challenges, successes, and failures.

Today, I’m working on my first week’s menu, and I’ll post that tomorrow along with the starting data (measurements, weight, ketone levels, etc.).

I’m really excited about this. I know I’ll be successful because I’ve done it before.