#8758090 - 08/12/16 09:57 AM
Re: Latest running injury: Hip [abductor?]
[Re: schtickaz.ai]
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schtickaz.ai
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fuck I'm thinking I'm fucked
did a 5k easy 2 days after the last and my hip hurts from even walking now
guess I'll take 2 weeks off of jogging and just stretch it,
when my foot impacts the ground, as my leg drives up into the hip joint, it hurts right there I guess, as best as I can tell it strikes my hip joint/socket area it hurts right there
pretty simple, I step down, the forces increase up into my hip especially as a jog, and my right hip hurts a bit at the peak impact
right after a jog, say like an hour, it hurts a bit to even walk on that side
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#8758966 - 08/12/16 07:53 PM
Re: Latest running injury: Hip [abductor?]
[Re: Silock]
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SJP0tato
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If it's hurting that bad I'd say cut out any running for a few days. Try 48-72 hours of NSAIDs, ice massage, and try not to do anything to aggravate it so the inflammation can go down.
After a couple days of letting it rest, I'd start doing gentle hip flexor stretches: https://www.youtube.com/watch?v=YQmpO9VT2X4
and glute foam rolling: https://www.youtube.com/watch?v=4Ch8iu7Y4HQ
If you're not training up for another back-to-back marathon or anything, I'd say give it a total of 5-6 days before trying a short (1-2 mile) run. No reason to go tearing yourself up, recovering from race-paced marathon distance can take a really long time (2-3+ weeks easily), especially if you're older than late teens/early 20's.
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#8762053 - 08/16/16 02:03 AM
Re: Latest running injury: Hip [abductor?]
[Re: schtickaz.ai]
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Design
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How long did you wait after the marathon before running again?
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#8762155 - 08/16/16 09:00 AM
Re: Latest running injury: Hip [abductor?]
[Re: Design]
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schtickaz.ai
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9 days then an easy 5k yog on that day, on day 11 I tried an easy 5k yog again, thats all I've done since 2.5 weeks now
however, on day 4 I started a 6-in-a-row thing of getting 10-20 miles/day in biking.
I'm kinda thinking neither had anything to do with it, it was the SF marathon that got me
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#8766427 - 08/19/16 12:24 PM
Re: Latest running injury: Hip [abductor?]
[Re: schtickaz.ai]
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The Mighty BellRacer
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it's possible that it's from a back injury, instead of something actually in your hip.
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#8768824 - 08/22/16 11:00 AM
Re: Latest running injury: Hip [abductor?]
[Re: The Mighty BellRacer]
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Design
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Definitely sounds like a post-marathon ailment. First one is always rough lol. I took off a full week before going back and doing an easy (and I mean easy) 2-3 mile run. Took it easy for another 2-3 weeks before getting back to it.
It sounds like you might have tried to do too much too soon (?). In any case, continue to take it easy. Consider seeing a PT for targeted exercises to nurse whatever is bothering you. GL.
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#8780103 - 09/02/16 03:59 PM
Re: Latest running injury: Hip [abductor?]
[Re: schtickaz.ai]
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Design
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Registered: 12/11/02
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Thinking we might see a little backpeddaling on this:
for what its worth even if you dont have a "good" to "perfect" marathon training plan it might be ok to do one anyways I guess.
Seriously though, hope they can identify what's up and get you back to running. Keep us posted.
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#8784472 - 09/08/16 01:17 PM
Re: Latest running injury: Hip [abductor?]
[Re: schtickaz.ai]
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schtickaz.ai
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whelp got a diagnosis: torn labrum , right hip
key factors in the diagnosis: ruled out IT band, SI region, lower back, hamstring/glute, ruled out hip fracture (!), no pain/swelling outside the hip, muscles a little inflexible [common in my age group I guess], but no pain expressed in all the various manipulations of my hip.
The labrum inside the hip joint where the femur contacts the socket is torn with the main evidence being: a) it hurts after a run, and only after a run , pain is in the groin region/feels like its 'inside' the hip, and does result in me trying to limp to avoid putting weight on that side eventually [sometimes during/towards the end, but I havent gone over a 5k in 6 weeks] b) perhaps most importantly, I can make my right hip 'pop' by lifting my knee and then straightening my leg/lowering it. This is a torn labrum hallmark
I've been able to perform (b) for a couple years actually, so the doc says clearly the marathon didn't cause it. Also I'm probably experiencing bursitis in that region as a result of the marathon which is only temporary and probably has subsided by now.
recommendation: MRI for scope of the torn labrum problem and options including surgical, and PT with any course of action.
prognosis: should be running normally by the end of the year
FWIW the doc things running the marathon had nothing to do with this, most labrum tears are not related to repetitive stress stuff, unlike knee/joint things. It's probably been there a while and I may have FAI [which is basically a genetic thing], running these last 2-3 years may have uncovered this
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#8795809 - 09/20/16 11:04 PM
Re: Latest running injury: Hip [abductor?]
[Re: schtickaz.ai]
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Design
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Best of luck dude!
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#8796275 - 09/21/16 12:36 PM
Re: Latest running injury: Hip [abductor?]
[Re: Design]
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schtickaz.ai
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welp, my butt is a little sore on the right side, not sure its my hip. I'm not really limping but I can feel my sore butt today when I walk.
hmm, not really sure what to think lol. but perhaps yogging at 10:00/mi pace for 3 miles on a treadmill wearing hokas is still within my capability lol
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#8841122 - 11/04/16 03:03 PM
Re: Latest running injury: Hip [abductor?]
[Re: schtickaz.ai]
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schtickaz.ai
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so I'm like ~3 months post-injury and like ~2 months of PT and rehab and stuff and I can do 3-4 mile jogs on the treadmill or even on the dirt with ~no problem now.
However if I do a 2-3 mile jog on pavement even I will feel it in the region of maximum concern (tm) which is kinda deep within my hip
I dont really know anymore because I dont run on pavement unless I absolutely have to and the last two times I tried, my 'bad region' felt sore either ~immediately after or the next day.
Anyways: my update
the only thing that doesnt hurt is: treamill yogs, trails/dirt, or a rebound HS track so I am sticking to those AND keeping it to 10-13 mpw right now seemingly without issue
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#8841202 - 11/04/16 04:07 PM
Re: Latest running injury: Hip [abductor?]
[Re: schtickaz.ai]
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Design
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Keep at it. Slow and steady.
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#8916066 - 01/18/17 04:03 PM
Re: Latest running injury: Hip [abductor?]
[Re: Design]
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schtickaz.ai
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Hip update:
I think I see the light at the end of the tunnel
M: 3.5 mile jog [~5K pace last mile], no tenderness on my trancheatic bursitis significant stretching [mostly lunges] before and after jog
T: 3.75 mile jog [~HMP], no to barely (?) detectable tenderness on that bursa. It's hard to tell exactly as I have to poke/jab/prod it to determine if its even sore, so the act of doing this makes it slightly sore lol. No limping/walking discomfort whatsoever. Just some glute/muscle stuff which is totally normal and expected for doing a back-back jog because I'm undertrained at this point and also old.
Sew. I hesitantly want to say I'm coming around. Going to try and keep the mileage increases mild, and watch for any setbacks, but these are literally the first jogs where my bursa hasnt bothered me since last July.
over xmas break I jogged 1x/week, a mild ~5 miler or so each time. After each of those my bursa was sore/tender. I just wanted to test it but also get further rest in.
I'm only at like ~18 miles YTD jogged now lol, so I really dont know much of anything I guess.
Also I have been moving down on the treadmill from a ~40 minute /5 mile workout to a 3.0 -- 3.5 mile or so one. Perhaps that is making a difference too as subtle as that is.
I've made [1] change mechanically and I dont know if that is making much difference. In the last year or two I use a choppy /high cadence stride [~180] looking for peak efficiency. I've dropped that down to 150-160 and added stride length and I really try for a longer stride on my problematic side and try to straighten up vs lean forward at all while running. I think this is making a difference too. I know it isnt as efficient but if my style before was actually causing a problem its probably time to stop. I'd still race a 5K say at 180 or 190 cadence but any old workout I'll be lengthening my stride.
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#8916293 - 01/18/17 07:41 PM
Re: Latest running injury: Hip [abductor?]
[Re: Sir Ironpool]
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schtickaz.ai
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I'm not sure I actually know anything tho forgot to add: Saturday I did 4x1 mile repeats at relatively heated pace [~10k first 3, 5k pace last one], So I stacked a sat workout with a monday treadmill and a tuesday treadmill which I know isnt a lot of mileage [~13 over 4 days] but its waaaay more than I've attempted to do since July and I'm ~fine w/no tenderness that I can really detect.
So I'll take today completely off and swim tomorrow. Also I'm at [0] miles biked YTD lol [mostly thanks to jetlag and rain], wonder if thats a factor...
swimming tonight tho /wee. fun swimming in the rain
I'm kinda looking forward to seeing how a longer stride affects my joints/injuries. I'm thinking its possibly beneficial as this is one of the ONLY changes I've made in my most recent 3 jog attempts--I've intentionally been using a longer stride. Probably the short/choppy stride with a bit of an old-man lean forward was fucking shit up. Running like a normal human being with longer strides seems more natural. I'm not kenyan
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#9031018 - 05/17/17 12:39 AM
Re: Latest running injury: Hip [abductor?]
[Re: schtickaz.ai]
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schtickaz.ai
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Update: not sure what I did exactly but I pm pretty sure I've got plantar fasciitis now on my left heel. Not related to the 70.3 I just finished honestly, rather a treadmill session I hastily did not stretch my Achilles on that side prior to about 2 weeks ago and most likely a couple such sessions. Whoops
Apparently how it works is Achilles tendinitis causes tightness in the foot which can trigger plantar fasciitis when it's active. I've had low grade Achilles tendinitis for 2-3 yrs now that's normally undetectable as long as I stretch it on that side prior to a run.
So I'm taking a couple weeks off to see how it goes. I unfortunately googled plantar fasciitis symptoms and I tick all the boxes, heel is sore/worst in the morning, hurts again to walk if I've been sitting for a while, etc etc
JFC lol
But my hip is fine, anyways, swim/bike+weights for me now I guess. Thinking 2 weeks off from running or so should help
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