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2013-12-31 12:00 PM


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Subject: injury during peek ironman training week
I am 4 weeks away from my first iron distance race. I did not have any specific time goals other than to finish (but 13 hrs or less would be nice ). This will be my 4th season doing tris. I have 2 halfs and 10 sprint/olympic distance races under my belt.

Unfortunately I strained by lower back last week. After 7 days of no training and pain, I found myself at the doctor with some muscle relaxers and a lot of stretching. I woke up yesterday feeling a lot better. I took advantage with an hour swim before work and a evening 1 hour bike ride on the trainer followed by a 2 mile run. I woke up this morning to my lower back in pain again.

I know that I need to rest in order for it to heal fully, but I am concerned that I am going to loose needed fitness for the race.

Anyone had an injury in your peak training weeks , how did it effect your race performance?


2013-12-31 4:06 PM
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Master
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Kailua, Hawaii
Subject: RE: injury during peek ironman training week
hmm..that sucks.

BUT I've had a similar problem prior to races with my lower back going out. I've been able to get "back" into the race pretty quickly even a week out.

I don't know what your back problem is, but mine has something to do with a possible dislocated disc due to a weak or pulled muscle.
My solution is strange, I sit on the toliet and reach out and pull slowly on the sink in front, and somehow this pops it back in.

The trick of course is "fixing" the problem. If the disc stays dislocated, I'm screwed until it's in place.

Now, because the muscles are tweaked, my back is still sore for a number of days, but I can still race. weird. Actually running feels better than standing still LOL

So, hopefully you can get "back" into the groove quickly.

Edited by metafizx 2013-12-31 4:07 PM
2013-12-31 5:59 PM
in reply to: metafizx

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Scottsdale, AZ
Subject: RE: injury during peek ironman training week
Sorry - that stinks!

Can you get in to see a Physical Therapist - one that you trust?

After a Crossfit workout in August, my back was a mess. After several chiropractic appts, I went to my dr - fearing I'd herniated a disc . He diagnosed me with a SI Joint issue and I got into see my amazing PT. Indeed my SI joint was frozen and the muscles in my lower back were taking all the excess movement. I've been going for a while and it is now much better. Even some initial therapy, both manual and simple exercises, it was MUCH better and I was able to continue with my training.

Only issue that I see is at your race on the bike, your back will take a beating from being in the flexed position...your hip flexors and psoas muscles will all not be happy...so when you get to the bike portion, make it a point to stretch and stand often, getting out of aero and move around a lot.

I did an Olympic Triathlon 3 weeks after my initial injury and was fine. I was careful with all my movements and didn't have any problems.

Good luck - back problems are so frustrating!!!! Heal fast and good luck at your IM!!!
2013-12-31 11:33 PM
in reply to: Treiner

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Subject: RE: injury during peek ironman training week

Is this the first time you have had back issues?

I had back issues and have learned how to deal with them. It tends to flair up before big races. I had back surgery about 18 years ago.

How each of us deal with back issues can vary depending on injury and history.

Going to a talented PT who works with athletes could be a great option to get back on track.

 

2014-01-01 2:12 PM
in reply to: Treiner

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Subject: RE: injury during peek ironman training week

Originally posted by Treiner I am 4 weeks away from my first iron distance race. I did not have any specific time goals other than to finish (but 13 hrs or less would be nice ). This will be my 4th season doing tris. I have 2 halfs and 10 sprint/olympic distance races under my belt. Unfortunately I strained by lower back last week. After 7 days of no training and pain, I found myself at the doctor with some muscle relaxers and a lot of stretching. I woke up yesterday feeling a lot better. I took advantage with an hour swim before work and a evening 1 hour bike ride on the trainer followed by a 2 mile run. I woke up this morning to my lower back in pain again. I know that I need to rest in order for it to heal fully, but I am concerned that I am going to loose needed fitness for the race. Anyone had an injury in your peak training weeks , how did it effect your race performance?

You're 4 weeks out, but a lot of people do a 3 week taper for IM distance.  So you're basically done with your peak training anyhow.  Start your taper a little early.  If you feel even a minor twinge in your back on any session, just stop for the day and don't worry too much about it.

Also try just one thing (swim OR bike OR run) on a given day until you know which is causing it to flare up.  You can cut it all out and just do the other 2 until race day.  Maybe not optimal but you'll get to the start line.

2014-01-01 2:49 PM
in reply to: spudone

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Subject: RE: injury during peek ironman training week
My lower back creates all kinds of pain, literally feels like I'm being stabbed with an ice pick while running, when my hip flexors and gluteus medius get overly tight.

Look up 'pigeon pose.' It does wonders for me. I showed up at a 50 mile ultra with my back cranky. Spent about 15 minutes doing the pigeon to loosen up and had zero issues after that.


2014-01-08 10:22 AM
in reply to: Treiner

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Subject: RE: injury during peek ironman training week
Considered going to a chiropractor? When I've had back issues, it has always been the answer. The last time, after 10 days, I was golden!
2014-01-18 5:48 AM
in reply to: #4921179


11

Subject: RE: injury during peek ironman training week
I see a chiropractor as well. Have a lot of lower back pain and that always seems to fix it. Put a heating pad on it a couple time a day and some light stretching. Also try arnica both topical and oral. It's a great natural pain reliever.
2014-01-31 10:22 AM
in reply to: #4934084

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Subject: RE: injury during peek ironman training week
Without a doubt, see a PT.
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