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Cassie De Pecol

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Fitness

First Ever PT Rehab

April 29, 2017
In all my years of training and all of my years in pain that I neglected and powered through, it never occurred to me to try physical therapy, or, rehab in order to painlessly train. “Painlessly train” seems like such a nebulous word, but apparently that’s why people go to rehab, including the pros. For some reason, I thought physical therapy was for those who underwent a major surgery for a broken bone or torn ligament. Little did I know, it’s actually something that every athlete should be doing during the down season in order to properly work back into higher training for race season (talking about triathlons, but I’m sure this could apply to any sport). Even though I wish someone had drilled this into my mind sooner, I’m glad that I know now so that I can properly care for my body during off season and even in general, in order to have my best and least painful training sessions.I’m one of those people believes that if I can’t physically see, hear or feel a pain, then it’s not real or legitimate. And while all of these years I’ve felt pain in my knees, hips, lower back and foot, since nothing seemed to be broken or torn on an X-ray, to me it wasn’t real and I’d just brush it aside. My last 70.3 in April of 2014 proved to be a tough one, and at mile 6 of the run, my right knee gave way, and the last 6 miles were brutal, so much so that I actually threw up at the finish line and could barely walk for 3 days after. Not good when you’re a rather healthy and fit 24 year old. I knew something was wrong but it didn’t take me until now, 2 months out from my first full Ironman, to figure it all out. Since immediately after that race until now, I’d had X-Rays, MRI’s, Chiropractor, Podiatrist and Orthopedic appointments to see what’s up, and I finally found my answers.Surfing a few years back in LA, I thought I’d found a new hobby, but after having been surfing for a couple of months, something happened. I was on my board and about to get up to ride a wave and I physically could not get my knees up to stand up. The problem was not in my knees, but rather my lower back, and I was eager to know what was making my back so stiff, that at 24, I couldn’t even get up on a surf board.The prognosis of all of my pains?
  • L5-S1 Degenerative Disk (via MRI)
  • Chondromalacia and Trochlear Dysplasia (via X-ray)
  • Morton’s Neuroma (via Podietrist)
  • ITB Syndrome (via Orthopedic)
  • Patellar Tendonitis (via Chiropractor)
… phew.The Degenerative Disk is something I just have to live with, and while it does become very painful on long bike rides, it’s manageable. The Chondromalacia and Trochlear Dysplasia is something I’m ignoring for now. When I got those results the Doc said, “Your long distance running days are essentially over”. It’s not something I can get surgery to fix, and it will just take its degrading course. Getting this prognosis made me set the goal to complete a full Ironman by 30, because I didn’t know at the time, how quickly the Dysplasia would progress. Now that I’m about to compete in that Ironman (at 28, 2 years ahead of schedule), the ITB Syndrome and Patellar Tendonitis creeped up as a result of overtraining and improper strengthening of the IT band and hip muscles. Take note: If you’re training for an Ironman, it’s not just the training, nutrition and mental game that counts, but the physical therapy all along the way to stabilize and strengthen these muscles and ligaments that most of us tend to neglect during our strengthening workouts. As for the Morton’s Neuroma, there’s really also no cure to this, either. It’s a nerve issue and I’d actually been experiencing this pain since high school, notably when I ski and run. It’s been manageable, but it does tend to cut my long runs and ski runs short due to the aching nerve pain. Thankfully, my Podiatrist said that cortisone shots are actually safe when injected into a ligament/nerve, as opposed to cartilage (in the knee, for instance), so it’s something I will consider a few weeks before a race or when IM training runs are amping up.For now, I’ve pushed back IM Boulder until 2019 where I’ll be 29 (you only have one chance to defer), but between now and then, I expect to compete in one, if not two full IM races, with the first one likely being towards the end of the summer.My prescription (as of April 24th, 2018)?
  • 2-3x/week Physical Therapy for 4 weeks straight including:
    • Clam Shells with Band
    • Side Steps with Resistance
    • Chair Squats with Band
    • Ankle Dorsiflexion Self-Mobilization
    • Ankle Mobilizations
    • Side Lying Fire Hydrants
    • Fire Hydrants
    • Standing Gastroc Stretch
    • Foam Roll – Calves Bilateral
    • Foam Roller TFL
    • Foam Roll – Glute – Piriformis
    • And of course… stretching of all kinds.
    • All of this must be performed on my own every day for 4 weeks, with in-session PT 2-3x/week
  • Advil and icing/heat therapy
  • No leg days, running, biking or swimming without uee of a pull buoy
After completed 4 weeks of PT, slowly and gradually return to training. This will be tough for me as I am already eager to jump right in. But the thought of not experiencing any (or little) pain will be euphoric. To get through the 112 mile bike ride without ITB or Patellar pain, and to get through the run without nerve pain in my foot, would most definitely make for an enjoyable race, that’s for sure.I hope this helped you if you’re suffering through the same injuries. Let us know in the comments what you’re going through, and what you’re doing to treat and heal your sports injuries!
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Find me on IG @cassiedepecol
I want to see things that I've never seen Quietly I want to see things that I've never seen
Quietly happy and live by the sea 🐠Lips by @theyouthqueen
Necklace by @gorjana
Shawl by @planta_life
There’s something so remarkable about the desert There’s something so remarkable about the desert. I’ve always been so captivated and inspired by it, so much so that I don’t think I could live more than a couple hours drive or flight away. One of the perks of living in Southern California is that I find myself traveling to Joshua Tree, CA and Carefree, AZ at least once or twice a year just to feel that special quiet, freeing, and rejuvenating effect that the desert offers. And @mrkishmere is also a huge fan!🌵That said, you guys have seen my posts the past couple years of my travels and stay at an incredible wellness resort in Carefree, Arizona called CIVANA. So when they reached out to me to be their Ambassador, I jumped right on it and haven’t looked back. 🏜🌙So… not only does this mean more trips to my favorite Carefree, AZ resort, but hopefully more trips for you, too! Next time you book, be sure to use the code “AMBCASSIE” for 20% off CIVANA’s best available rate! 👏🏼With everything I’ve been going through lately, I might just book myself a trip out there next week if I can. Some of my favorite things at @civanaresort are the following:- Spa King Room (always what I book when I go there)
- Revive to Thrive Massage
- Pure Radiance Facial
- Any of the hiking trails nearby (morning hikes are my jam as you guys know)
- Desert Bathing
- Rise and Ride
- Paddle Boarding
And their humanBEING workshop… among so many others! Their gym and pools are also epic. My advice is to leave your phone on “Do Not Disturb” whilst there to get the full experience 😌.Let me know if you book and maybe I’ll do a meet up there sometime this year? If you guys would be down for a meet up and maybe little book signing, let me know 🤍Much love to you guys and be well 💛#civanapartner
Just poppin’ in to say hi 👋🏼!Things have Just poppin’ in to say hi 👋🏼!Things have been pretty tough lately; mentally and physically. There’s sooo much I want to say, and I wish I could speak freely about so many things right now, but I also know that there’s a time and place to do so. In the meantime, I’m doing a lot of thinking, reflecting, writing, listening to a ton of podcasts, and doing a lot of inner work.Something that’s helped me navigate life’s trials and tribulations is looking at my life as though I live within my own “Hero’s Journey” story. I don’t think the Expedition was “The Ordeal”, I think that was just my “Call to Adventure”, and now, l’m still in the “Belly of the Whale” 🐳. It makes life easier to comprehend when I have a storyline to follow. Also, everyone is a hero and is on their own journey.Short or long, however you think of it, in my opinion, we have the perfect amount of time to do with life what we want if we commit ourselves. There are millions of small moments that make it. Millions of cells that make you. And thus, millions of opportunities to work within your capability to turn things around or veer of course (in a good way).If you’re like me right now and stuck in a rut, know that time will heal, and things will be okay. These trials and tribulations only make life more interesting; gives it that extra spice.I’m utilizing this time to divert a little bit, to continue to lead the life I want to live based on what I’ve lived up until this very moment. To do a little adjusting and unearth that inner creative and that fire that got me through to where I am today. If life stayed the same, I’d be so bored. I love these changes and I love a good challenge. Hard as they are in the moment, they provide so much learning and growth 🌱
#ad First trip out of the US this year and it was #ad First trip out of the US this year and it was to one of my favorite countries, Mexico! 🇲🇽
James and I had traveled to a destination we’d never been to before, and though we had a few hiccups along the way (held up at immigration due to a drone issue, lack of COVID tests upon departure, and pretty bad sunburns), we had a fantastic trip. Being hosted at the Viceroy Los Cabos was honestly such a treat 🍹.
In addition to our regular travel insurance, we decided to add CAP Tripside Assistance, which goes beyond travel insurance as a travel protection program to give us that extra padding should something go wrong. Many of my friends travel in/out of Mexico with their drones no problem, but technically (I didn’t know this), it’s illegal to do so, and it’s a new rule, which made things more complicated and confusing. So while the drone immigration issue was scary at the time, I felt at ease knowing that I was covered. Actually, CAP would have helped when I was wrongfully detained in Grenada because immigration thought my vitamins were cocaine 🙈.
I’m so excited to be working with CAP. After traveling every country in the world with insurance, having those extra medical and security travel assistance benefits in 140 countries gives me peace of mind. Feel free to check out their IG, @travelwithcap, to learn more!  #captravelassistance #viceroyloscabos #partnership
So, I’ve never really educated myself on Astrolo So, I’ve never really educated myself on Astrology, just the basics like my sign, Cancer. But recently I’ve been finding it more interesting to learn about.
I punched in my numbers on a few online calculators and got the following for my sun, moon and rising. Do any of you guys know what this means? 🫣☀️ Cancer 🌙 Pisces ⬆️ Sagittarius
When I was in my early twenties (before the expedi When I was in my early twenties (before the expedition), I traveled around the world leading eco tours at boutique hotels. From roaming the beaches with guests seek and release baby sea turtles in Juluchuca, Mexico, to immersing guests in the incredible Achuar indigenous community in the Ecuadorian Amazon, to working with local non profit organizations to provide educational supplies to local schools through guest immersion 📚.My passion for responsible tourism continued through Expedition 196, to today. So when I had the opportunity to work with @loscabostourism and @cabo_adventures l, I jumped on it!They hosted James and I for a special camel riding treat on the beach, and educated us on their eco initiatives, which Cabo Adventures is so excited about (and we were, too!). By providing philanthropic grants to save wildlife, to partnering with local organizations to benefit school children, and taking us through the process of their efforts in plastic reduction through their plastic recycling plant, I couldn’t help but be so inspired to have partnered with a do-good, feel-good tour company 🐫🫶🏼.Wearing @revolve#giftedexperience 🤍
I felt once more how simple and frugal a thing is I felt once more how simple and frugal a thing is happiness: a glass of wine, a roast chestnut, a wretched little brazier, the sound of the sea. 🌊Nothing else.- Nikos KazantzakisWearing @revolve 👒
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