Lingering gluteus medius injury and HIM
-
No new posts
Moderators: k9car363, alicefoeller | Reply |
![]() |
Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I did a half mary about a month ago and acquired a glut medius strain. Didn't feel it at the time, but after the fact it was fairly sore just walking with a sharp pain. My first run after the half was accompanied by this sharp pain, so I took a few days off, stretched and tried again on a shorter run. Long story short, its still present. I've started strengthening (leg abductions, etc--it was quite weak--I could hardly get through 20 abductions at first) and stretching. I don't seem to have pain with short 4-5km runs and the pain now is more of a dull ache on/after longer runs. I'm really wondering how I should proceed at this point with a HIM on Aug 1. (Yes, I do know I probably should have taken time off in May--but I had an Oly and its too late to go back now--I also figured it would be self-limiting and just go away) So now I'm debating from just cutting running out for the next 2 weeks (sprint June 20) and putting all my time into swim/bike and strengthening or just doing around 4 short 4-5km runs a week and adding more swim/bike after that? So basically cut out running or not? Its quite frustrating and with a HIM looming in the not so distant future I am a bit perplexed about what to do. Thoughts? |
|
![]() ![]() |
Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I guess I should mention too that it doesn't bother me swimming and biking |
![]() ![]() |
![]() ![]() ![]() ![]() | ![]() I am on month number 4 of this same injury after a yoga class. Got an xray to rull out anything bad and the ortho doc said glut med/TFL inflammation with lots of wekaness. I had 3 sessions of PT with lots of psoas stretching/ glut med/TFL soft tissue mobs. Yes, I completed a HIM in the middle of all this. The best things that help me are....Aleve pre-run, psoas, quad and TFL stretching several times weekly and Kinesiotape that hip prior to the long runs. Also, engage that core as you run. I can tell a definate difference if I let my pelvis roll forward when I get tired. Keep up the strengthening and add lots of stretching of quad/psoas to realign your pelvis. Mine is a whole lot better here lately as I can get a 90 min run with some pain but improves as I go as opposed to a run stopper. Good luck come August! C |
![]() ![]() |
Expert ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Sorry I have no suggestions for you but just wanted to say good luck! I ran a half marathon yesterday even though I probably shouldn't have due to a kind of injury of my foot from stupidly running into a chair. Of course it feels worse today, and on top of that an old hamstring injury flared up during the run which never bothered me majorly during training! ![]() Good luck! |
![]() ![]() |
Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() michgirlsk - 2010-06-07 11:56 AM Sorry I have no suggestions for you but just wanted to say good luck! I ran a half marathon yesterday even though I probably shouldn't have due to a kind of injury of my foot from stupidly running into a chair. Of course it feels worse today, and on top of that an old hamstring injury flared up during the run which never bothered me majorly during training! ![]() Good luck! Thanks. Its hard to not train/race through injuries. I've done it since I was about 14yrs old and old habits die hard. Especially when my tri season is regulated within a certain time frame because I'm from the great white north. I guess we can be buddies in our possible less than smartness? haha |
![]() ![]() |
Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Cayenne - 2010-06-07 10:22 AM I am on month number 4 of this same injury after a yoga class. Got an xray to rull out anything bad and the ortho doc said glut med/TFL inflammation with lots of wekaness. I had 3 sessions of PT with lots of psoas stretching/ glut med/TFL soft tissue mobs. Yes, I completed a HIM in the middle of all this. The best things that help me are....Aleve pre-run, psoas, quad and TFL stretching several times weekly and Kinesiotape that hip prior to the long runs. Also, engage that core as you run. I can tell a definate difference if I let my pelvis roll forward when I get tired. Keep up the strengthening and add lots of stretching of quad/psoas to realign your pelvis. Mine is a whole lot better here lately as I can get a 90 min run with some pain but improves as I go as opposed to a run stopper. Good luck come August! C Thanks. I will definately look into taping. I've been thinking about doing that to get a bit more support. |
|