One Mom’s Journey from Fat to Skinny to Confident

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So… Ummmm… I Have a Weak Ass

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Today I got my Dynamic Movement Assessment results from my physical therapist.  She recommended it once my neck was feeling more mobile so we can identify any other imbalances that may be causing the pain in my lower legs.

The test consisted of squats, step ups, hops, and planks. I passed the full squat and prone plank tests with flying colors. However, my single leg squat and hops showed:

pt

Corkscrew deviation, retrotrendelenburg deviation, excessive trunk flexion, and knee adduction to midline 4 times noted which is suggestive of significant gluteus medius weakness as well as possible poor core stability, decreased proprioception, or poor anterior tibialis strength.

Translation: I have a weak ass!

I had the whole office cracking up when I said that but hey, I call it like it is. lol

Overall my score on the test as a whole gave me a moderate risk rating. Meaning: these imbalances can lead to injury.

My PT  believes this is why I’m having lower leg and ankle pain while running longer distances. My weaknesses are causing those areas to compensate affecting my form and endurance overall.

Again, there’s a bit of Diagnosis Relief Effect happening here. I’m just happy I now know what to work on to help!

Today she had me doing some lateral exercises and side planks in addition to my neck exercises. She gave me a band so I can work on them at home too. They are such simple movements I’ll be incorporating them while watching my evening TV!

#wycwyc! Am I right? :)

If any of you are experiencing some issues with your workouts or even if you aren’t but have adopted more regular activity in your life I highly recommend seeing a physical therapist and having one of these tests done. As someone who didn’t start exercising until an older age I really had no idea things like this were even an option or how beneficial they could be. I’ve been consistently working/lifting out intensely for about 6 years now and even though I fear calling myself an athlete I am. Treating myself as such will help me prevent injuries so I can keep doing the activities I enjoy doing for as long as possible.

Now I feel really old. Only old people think that that way, right? But it’s true!

I wish I realized it a lot sooner.



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Discussion

There are 16 comments so far.

    Sheri

    October 23, 2014

    So in your particular situation wycwyc is wycwycwywa (what you can when you can with your weak ass?) Sorry I couldn’t resist :)

      RoniNoone

      October 23, 2014

      LMAO exactly!

    Diana Schnuth

    October 23, 2014

    So, I didn’t know that this sort of assessment was “a thing,” as the kids say these days. I had to stop running due to my spinal condition (spondylolisthesis) — any high-impact exercise can cause lower back and leg pain for days afterward. I’ve been working on losing weight and strengthening my core, and that’s helped, but I’m guessing an assessment like this would help me focus on what other muscles I should strengthen to keep myself healthy and pain-free.

    Thanks for sharing your experience! I’m going to have to get myself a recommendation for a PT now…

      RoniNoone

      October 23, 2014

      Do it!!

    Janelle H

    October 23, 2014

    Roni I have the same issue!! I’m 25 and have been diagnosed with a “weak butt” which causes knee and hamstring pain during running. I’ve worked out my whole life and I have one of those bodies with a small upper body and tree trunk of a lower body. I’ve always had indestructible legs in my mind – they hardly ever got sore and I could squat like a champ. But now my knee/hammy pain is so bad I had to go to a PT and he said my butt literally doesn’t fire! We have to work on getting the neurons to fire properly before even strengthening it. What a BUMmer! Hehe :)

      Mehgann

      October 23, 2014

      Hahaha! Puns make me giggle. :)

      RoniNoone

      October 23, 2014

      lmao – so weird right? At east we know, right?

    Katie

    October 23, 2014

    I have been crossfitting for about 8 months and am dying to do pistols. Still using a band off the rig though – quite a ways from getting there. Some day!

    Vicky

    October 24, 2014

    I don’t have a weak ass at least to my knowledge but I can relate to the old. Especially when I see 60 year olds pushing through a workout and I am just stopping for a breather.

    Dr. Trent Nessler

    October 24, 2014

    Roni – I can’t begin to tell you how rewarding and humbling it is to hear someone talk about the benefit they got from the Dynamic Movement Assessment (DMA). As the founder and developer of the DMA, we developed this tool to aid clinicians in identifying movements we know put people at risk and which impact performance. More importantly, we felt called to develop this to aid in preventing injuries in kids. To read your feedback and experience is great and thank you for sharing. If anyone is looking for a certified specialist in the DMA in their area, they can view this on our website. If anyone is looking for more information on g.medius weakness, how to identify or how to train, they can see this on our blog. Thank you again for sharing the passion! #FeelingBlessed
    Yours in Health,
    Trent

    Irene @ IZO Fitness

    October 24, 2014

    You’ve convinced me to go to a physcial therapist. I’m sure I have a weak ass, neck, spine, and everything that could be wrong with me.

    Joy @ WhatIWeighToday.com

    October 24, 2014

    So interesting. I have never even heard of this kind of assessment. I hope it helps you shape your workouts to prevent injury. I shudder to think of the areas of weakness I’d learn about if I did it!

    Juhi

    October 26, 2014

    Hi Roni.. Have you considered yoga for overall fitness.. I know you go for Bikram Yoga once a week but instead of heavy duty yoga where it’s difficult to achieve the right poses n difficult twists n turns , you could incorporate simple poses in your everyday routine and trust me they really help wth all the aches n pains n overall posture..

      RoniNoone

      October 27, 2014

      Yup, I love it. I stopped going Brikham but do simple poses when I can. I really wish I could incorporate a class here or there but it’s just not happening.

    Paula

    October 27, 2014

    What if you do not have a physical therapist. Is there any other way to get this test done? I wonder if I am “off” which is why I seem to get sciatica so often.

      A. Stacie Page, DPT

      October 28, 2014

      You don’t need to be a patient to have the test. The DMA is able to be completed through insurance with a doctor script or out of pocket. We are currently getting the new software and will have more information on pricing after the bugs are worked out. Please feel free to contact our team at Physiotherapy Associates 443-442-2050 with any questions!