Went to Dr. Bennett again today to keep working on getting stronger and my body all ready to go, fight, win.
The muscle (Gluteus Minimus) we worked on a lot today:
The first appointment I went to with him was about an hour long and it was a total body evaluation/adjustment/etc but now I just go in to work on 2-3 muscles at a time. We start with a muscle test (I’ll give you a hint—> I am extremely weak the first time we do the muscle test) and then he presses/massages different muscles/tendons/origins as I lift and lower my leg to reactivate the muscle. Between a traumatic event to the body (a fall, child birth, injury) and doing the same thing over and over again (hello… running) different muscles will shut down. By reactivating them we are getting them to turn back on again so that when we do our different strength exercises they are actually working/strengthening again. After the reactivation he does the muscle test again and it is incredible how much stronger I am after the reactivation. I have noticed in my running already that I am using my glutes more during my leg turnover. I geek out about this stuff… just bare with me:) PS Utah people—> I cannot recommend him enough if you are injured and/or you are wanting to find out your weak spots and how to strengthen them! His number is 801-513-1078)
The goal is to no longer have other muscles/parts of my body overcompensating for the parts that should be working while I run and get those areas strong and able to carry me for 26.2 miles.
Random from the other day but I accidentally wore an old right shoe and a new left shoe to the gym. I think I was half asleep.
All of my strength training is paying off lately because I used to be a 10 lb kind of girl for all of my bicep/shoulder/back workouts and I have graduated up to 15 and might be bumping it up again soon!
I wanted to run today but will probably stick to 3-4 days of running each week for a while. Instead I hung out with the stair climber. Random tip about the stair climber—> I just use the hand rails to prevent me from falling and I grip them lightly so that I am not laying on them and this makes my lower body do all of the work! Burns so good.
Just hanging out in my workout clothes all day. We got to go meet Leigha (such an incredible girl!!!!) for the good stuff.
Green Me is the new froyo.
My new favorite kind:
Leigha brought Brooke some sunglasses!
Enjoy the rest of your Wednesday!
Janae – Thanks for posting these updates on your doctor visits! You’ve inspired me to start working on strengthening my hips and glutes to improve my running. I bought some resistance bands and have been doing a lot of stretches. I sure am feeling it!
I’m going to be in SLC for a long weekend next weekend. Any suggestions on great running trails/routes close to downtown?
I’m not Janae but I live downtown! Run up City Creek Canyon – it’s the best. Super close to downtown but you wouldn’t know it. It’s my favorite run by far!
Ohhh what’s a green me??
Liz @ Carpe Diem and Run
Omigosh I am so jealous that you got to meet up with Leigha! She is one of the coolest bloggers ever :)
Katie Did What
Haha the shoe picture cracks me up!!! I have totally done that before. Those early mornings can be rough! ;) Also, that’s amazing that you bumped your weights up to 15!!! I was so proud of myself when I graduated from 5 to 8 lbs. I can’t even imagine 15’s!
Love the green smoothies. It’s giving me great ideas for my daily drink. I currently do 1 cup spinach, 1 cup berries, vanilla protein and coconut milk. Must try the chocolate version. I love chocolate. Love.
Love hearing about your chiro visits. I would love to find a chiro like that in Texas.
Livi @ Eat, Pray, Work It Out
I seriously need to try GreenMe…It looks so amazing!!
Katie @ running4cupcakes
LOL – 2 of the same but different shoes, love it!! When I find a running shoe I love, I buy like 16 pairs, so that totally sounds like something that could happen to me. And that smoothie = looks amazing. I might have to try to recreate that at my house.
I’m so glad you found a good doctor…..we all need the right tools in our tool box! What exercises did he give you this week?
Kaylie @ FitnessMovesYou
I’m SO glad you’re doing muscle activation! I work at a gym and we have Muscle Activation techs. They literally change lives- from helping athletes recover and get stronger to helping people with back/hip problems walk again!
I wish Texas had a Green Me!! i think i would be obsessed with it.
Sally @ sweat out the small stuff
I will get in line for some muscles to be reactivated!
Gosh if only Utah were closer. Sounds like the right type of treatment.
I’m on a bus sitting in traffic in Times Square and trying to engage my core muscles instead of slouching in the seat but it’s soooo hard.
Stair climber workouts are the bomb. And yes. Just lightly hold rails for balance.
Linda @ Fit Fed and Happy
I always get more than enough glutes and legs in my HIIT workouts and pilates, so now that I’m taking a (reculant) break from cardio, I’m now doing ballet and WHOOOO LETTMETELLYOU!! My inner thighs have never been so sore. And I’ve worked on them in pilates before!
Megan @ Skinny Fitalicious
That Green Me looks so good!
Abbey @ thesonomalife
I just had lunch and now I want to go make a chocolate smoothie!
I feel like I’m always trying to make my bum look better. I think its been deactivated most of my life! I did the Malibooty workout from the Tone It Up girls on YouTube today and it hurt so good!
Fiauna @ Read.Run.Radiate
I’ve done the old shoe/new shoe thing too many times. Usually don’t notice until a few miles in and my feet end up feeling funny. Now I keep the old and new shoes totally separated.
Thanks for tempting me with the smoothie. I think I shall make one right about now…
LeAnne @ This is my faster!
Glad to hear you are noticing the improvement already!
Re activating the muscles sounds amazing!
You may have mentioned this in a previous post, but was it your piriformis that was acting up? About 16 months ago, I woke up one day and had some pains in my hip area. Even had an MRI but nothing showed up as torn. After a few months of it not getting any better, I sought some professional help. Turned out it was my piriformis muscle, which is one of those that overcompensates until it’s tired of overcompensating! My ‘prescription’ was lots of stretching and rolling. . . two things I’m too impatient to do!
gracekelle at leangirlsclub
So glad you’re seeing improvement and that you’re getting stronger. I need to do some more of that myself.
re: wearing two different shoes – it happens. I can’t tell you how many times I’ve worn my clothes inside out. It’s embarrassing. Sometimes it’s just one of those days or weeks. What matters is that we got out there and pushed through it right?
I love that idea of re-activating the muscles. I’m having some problems with my right knee right now so am staying off it and trying to stretch and foam roll a lot. I think a visit with a PT is in order once I get back from vacation.
Have a great night! :)
[email protected] The Cookie ChRUNicles
I was sticking with 5 pound weights until I realized I was capable of the 10 pounds and suddenly I can do the 15 lb for a bit too! Who know I had strength training ability in me lol.
You inspired me to just make an appointment with a local sports medicine chiropractor about some hip issues I am having. Hoping I have the same positive results as you.
chelsea @ the new wifestyle
those smoothies look ON POINT! totally jealous. you have also made me NEED to step up my weights because i definitely fluctuate between a 5lb and 8lb and here you are pulling 15lbs. nicely done!
Glute min, urgh, one of my nemeses. Always sore, especially the left (along with my hamstring origin crankiness). I keep working on it. Have great chiro who does ART & lots of other cool/painful/useful stuff, but here in NoVa don’t know of any muscle activation folks.
Yay! Glad you loved the chocolate!!
Kristina @ Blog About Running
Yay, LOVE that you’re moving up in weights!!!! You’re gonna be so strong this fall and kick butt at all your races *and* any fist fights you get into :D
Natalie @ Never Serious Blog
I want to try that combination of ingredients for my own “green fro-yo!”
WHOA on the weights! 10 lbs still makes me shake. Will you do a post on your arm/upper body routine lately?? I need to work on my strength big time!
small world! leigha lives about an hour away from where i grew up!
i need to find someone to make my legs and IT band feel happy…..any recommendations from the st. louis area by chance?
Leigha @ The Yooper Girl
Are you from the UP?! Let me know if you are ever up… I’d love to meet you!
I grew up in Niagara, WI, so pretty much the UP! I don’t live there anymore but my family does : )
Lisa @ Running Out Of Wine
I am always worried that when Im half asleep getting ready to go running that ill put on 2 different shoes! At least they were the same color :)
Isn’t it amazing some of the things that chiropractors can do?! They’re not just for back problems like alot of people think! My chiros have helped me sooo much to recover from/ avoid injuries and learn to be a stronger runner!
Ashley @ Saving Money in your Twenties
Haha I always worry that I’ll grab the wrong shoes! Mine are slightly different colors, though- so hopefully I’ll never be THAT out of it! Annnnd you are a beast with those 15lbs… ummmm I struggle with 5lb-ers… ha!
Kathryn @ Chicks Dig Running
It’s great that you’re discussing muscle reactivation. It can be a big issue for a lot of people, and it’s easy to fix! (I mean relatively, in that it doesn’t require surgery or anything drastic). Anyone out there who is chronically injured should definitely go see someone who specializes in this area because it could be a fairly easy fix to prevent future issues!
And also, that fro-yo is kind of blowing my mind. Can I make it at home? Must investigate IMMEDIATELY! Because if I can figure that out, I may never eat dinner again. Spinach fro-yo for all every day!
One day I worked so late I finally got to bed around midnight. Took off my shoes and …hello.. I wore totally different shoes all day and didn’t notice. They were similar…but one was a mule. How do you not notice you’re wearing a mule on one foot and not the other? Pants were super long so nobody noticed. It was awesome. I felt super smart that day.
So I’m wondering if I have my b/f “ractivate” my glutes, will make them stronger!?!? LMAO Just kidding, no I’m not really. Can a simple couple minute massage reactivate muscles? Or does it have to be a dr. that does it? I’m wondering b/c I know I need to wake these particular muscels up!! They have been a sleep almost as most as long as my abs!!! Thanks!!
I have definitely worn a new and old running shoe LOL. Awesome job increasing your weight. I lift weights fairly regularly but have noticed that because I carry my 23 pd son around I am definitely even stronger.
Kristin @ W [H] A T C H
i think i have a lot of muscles that need to be reactivated…
The Silent Assassin
I’m gonna have to try the stair climber! I usually just roll my glutes on my trigger point…or a massage. A good ol elbow into the butt! ;)
I’m so jealous of all those smoothies, they look delicious!
You reminded me that I need to schedule another deep tissue massage next week to be worked on. (That sounds awkward).
I love that photo of Brooke. So adorable.
Leah (goodnight, cheese)
Stairmaster is killer! I know it’s that cliche machine but it’s actually a great workout. Glad other people are using it
Hi Janae! Quick question…what KIND of doctor is Dr. Bennett? I live in Washington DC and would LOVE to find a similar doctor, but I don’t know who I should be looking for. Would Dr. Bennett happen to have any friends/recommendations for the DC area? Thanks!
Atta girl! Look at you with the bigger weights! You’re gonna be winning all kinds of arm-wrestling competitions at this rate ;)
I love muscle doctors. I go to a guy who does something called Matrix Repatterning, and it’s usually the most gentle kind of body work I’ve ever experienced. It’s crazy – to the point where I’m giving him side-eye and asking if he’s secretly a wizard (he says no…). I actually did have a painful appointment with him recently though, and it was reactivation related, also involving my behind! He said it’s like jumpstarting the muscle. It certainly felt like it had been given a kick.
You are doing awesome with your 21 day thing. Aren’t smoothies and green juices the best? Very satisfying in a different way than dessert or other goodies.
Stairmaster always kicks my butt. After three or four minutes I just want to lay down on the gross gym floor…
That drink sounds amazing!! Will be recreating that one at home.
I’ve been going to Dr. Bennett for a little while and love what he can do with the body! He has been working on my husband, a former BYU baseball player for years and all I can say is he is amazing! We call him the miracle doctor because he has helped us both to feel strong. Glad you found him!
I’m glad you are starting to make progress on your body with this new doctor!!
What type of doctor is he? I live in Alabama and have to find a doctor like your are describing.
love the green juice, I swear I feel so much better after one
So glad you are finding help with this issue. I had been fighting pain through my back, hip and down my IT band for over 2 years and just found out I had the same issue. I believe the technique they use to get the muscles to fire up again is called ART. It has been three weeks of visits and has helped me more than the cortisone shots I had earlier this year. I am so happy you have this blog and have shared this. Keep getting stronger girl!!