|With Dr. George Tang, MD, Huntington Orthopedics. Best orthopedist ever! Note the plaque on the wall|
I'd last seen Dr. Tang at this time last year, a couple weeks before the 2015 Leona Divide 50. I had taken a stumble running down the Sam Merrill in which I'd overextended my injured right leg forward while keeping my face from hitting dirt and rocks. Ouch! I'd been limping on a sore hip from that save for a few days after that and was scared that I had re-injured the hip. X-rays were clear and he had encouraged me to work through it. Sure enough the hip was back quickly and I had gone on to a good run at Leona and was graced by a smooth ramp up for the 2015 AC100.
Today was my one year, 2665 mile check-up so to speak. I made the appointment to make sure that after twenty-six hundred miles and in light of the recent stiffness and pain in my right hip area that the joint was OK. Relief: I was given the all-clear- no signs of trauma-induced arthritis. But there is weakness as I'd gotten a bit complacent about my exercises in recent months- Dr Tang encouraged me to get back with the regular exercise routine.
I am extremely grateful to Dr. Tang not only for the years of learning and commitment behind the perfect job he did screwing my hip socket back together -- enabling me to not only run again, but to run AC100 in a top-10 finish one year after getting off crutches-- but also for the no-nonsense clarity of his guidance on when discomfort is OK to work through versus when it is not.
The day before driving up to AC100 last year I dropped off a "thank-you" plaque that I had had made with my Leona finisher's medal. You can see it behind us in the picture above, outside his office. Here is a close-up:
- Kick-outs: standing on one leg, kick out 20 at each of 5 angles separated by 45 degrees starting with forward medial.
- Stair step-ups 3 x 20 each side
- 1-leg glute bridges 3 x 10 each side. Still difficult on the right- the right hamstring/glute is weak.
- Clamshells- lying on side, with elastic band, 3x20 each side
- Straight leg raises 3 x 20 each side, with heavy boots on
- Hip adduction raises 3 x 20 each side, wearing heavy boots- lying on side
- Hip hikes, 3x 20 each side
- Fire-hydrants with extension- 3 x 20each side
- Dynamic lunges 6 x 12 (length of my driveway!)
- Static lunges, 3x30 each side
- 1-leg RDL, 3 x 20 each side