Any advice on how slowly to reintroduce running?
First off, don’t go out tonight and try to run on it. I know the first few minutes jogging seemed fine, but still no. Yes, the third minute abit faster felt good didn’t it?
And now you’re in pain limping down the street.
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I feel your pain! If you can go slow w/out aggravating it, then just go slow. Otherwise, stay off of it and ride the bike until it feels better.
I’m sorta going thru the same process for a diff injury. I was able to go slow today which is better than not at all for the past 3d. Will try again tomorrow AM.
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Has anyone dealt with a long-term bone stress injury? I’ve been dealing with pain from a midfoot stress fracture for nearly two years now (confirmed with MRI scan). I’ve worked with a physiotherapist on a return-to-running programme and strength training and with a dietitian who had me increase energy intake and supplement with calcium for a couple of months. I still can’t get beyond four thirty-minute runs without the foot pain flairing up. I’ve ordered another scan, but that doesn’t help with the symptoms.
Any similar experiences or advice on this? I even had to take up cycling again!
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No but if just leave off entirely for a while. You’re still getting cycling stress into the legs.
I’ve had a couple of periods of complete rest over the past two years. The healing doesn’t seem to be taking place of its own accord
Good to see you back! Time for some revenge 
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TL;DR;
Looking for a running coach/PT to help with Leadman training.
Longer version
I’m a 51yo male looking to aggressively ramp up my running. In the past I’ve run ~20 marathons or longer races and a couple 100milers. In 2019 I injured my patella and my running volume crashed. I’ve spent the last few years riding and done some big races. Leadville, SBT Black, Unbound 200, PCP2P.
I’m looking to do Leadman next year. I’m not worried about the ride, but I’m not sure if I can manage to get my running back where it needs to be. Over the past 6 weeks or so I’ve ramped my running up to bout 25 miles a week, and it’s going well. But it’ not pain free. I’d like to find a running coach and/or PT who can help me assess if this is realistic, and if it is, help with training plans, that prioritizes running but includes riding and strength too. . . Oh, and help me drop 7 or 8 lbs.
This is a bit of a niche scenario, so I’d be open to working remote with someone, but ideally, they’d be in the Seattle area, or Colorado.
Any suggestions?
Anybody here work through hip instability? I’ve attempted to narrow down the cause of my hip and back pain after a run 8 days ago. I’ve never failed a z2 run but pain flared up to the point I had to phone it in. Now having a hard time twisting and doing daily tasks without pain. Have PT on Friday but realizing I need to put a lot of emphasis on stability work to support my running so I can get back to training.
I raced a 5k and my hip flexor was pretty tight after the fact. Wrote it off as racing and spending a lot of time flying that week. I’m now thinking the sitting/flying just kept things a bit too tight and the race may have injured something. Hip flexor didn’t want to help stabilize the hip so the low back took on the work and then fatigued out.
Youtube diagnosis suggests SI joint, though also experiencing what feels like hamstring tightness and pain when performing most other tests to help identify what is injured.
Have a Dec 1 Half marathon in Seattle i’m planning to run, would like to just be back to training by that point and make it a fun run vs a race.
Just started with a physio this morning, I was not expecting needles(!) Acupuncture then massage.
He thinks I should be running on it already, same training routine but easy running 
throughout the treatment. Keep lifting, swimming, running.
No stretching allowed though, and only normal calf raises.
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Obviously each injury will be different, but I picked up an SI joint injury a few weeks out from a road half-marathon I was training for and due to race.
I had to skip the race and stop running for maybe 6-8 weeks and then ease back into it gradually. So my advice would not to run on it, see a physio asap and get some advice.
To maintain fitness you could cycle/swim etc but if you keep running on it, the impact may make it worse/prevent recovery etc.
The cause of my injury FWIW was running a trail half-marathon in the wrong shoes, so have a think about whether your shoes might be a contributing factor.
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@JoeX Any idea what caused it? Never had accu done but know people that swear by it. I have a hard time with needles in general…
@chinvsdirt Interesting the trail run was the cause of your SI issue - Curious if it was the shoes or just a culmination of other strain that showed up under race intensity?
Back pain has subsided from an 8ish to a 2ish and manageable throughout the day. PT prescribed glute bridges and couch stretch as my hip flexors are all gunked up. Also have very poor internal rotation on the side with pain which is contributing to my lower back taking some of the work that the glute should be doing.
Will do this for 2-3 weeks then go back and test.
Could have been a combination of factors, but all I know is 18km in it started hurting. Training volume was high at that point. Should have walked from there but you know… it was the first time running that sort of distance in new Salomon Speed Cross 6. I typically wear more stability oriented/cushioned shoes. The Speed Cross are fantastic fit but cause me to pronate and lack cushioning for running on hard pack trails. I have run in them from time to time since but have tended to finish up sore, so have relegated them to walking shoes. Have since moved to Hoka Speedgoats for trail runs which are much more forgiving.
I assumed it was a month of inconsistent running then ramping up again too quickly.
But it’s also true that I was tripped over by a dog on the last injury-free run, so I’m suspecting it was that now.
I don’t like needles and I did not like the acupuncture, it felt weird and wrong. I’ll ask for elbows and thumbs instead next time.
I have no idea what their actual training programs are like but you might check-in with Physio Room in Denver. They’re a PT outfit but have a strong background in endurance sports and look like they offer personalized training. I work with them as my PT but am coached by CTS. I’ve been really happy with them so far. I have an appointment on Wednesday and could probe a bit more, I work with Tim Tracy who is also their bike fitter.
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Weak or tight hips and glutes cause a lot of problems in the lower back as well as down the chain into your knee and/or ankles.
See a doc or PT and then get started w/some strength and rehab.
Check out Prehab on YT.
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First recovery run with no pain. 25 mins, about 7mins/km. lots of walking and stairs.
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Saw PT on Friday and the movements have been helpful. Waiting on some feedback as my documentation suggest i only do certain things on certain sides, curious if there is a downside to doing them on both or if that defeats the purpose.
3 mile run yesterday went fine. HR was high but that might have been cadence lock or the coffee…
Glad youre moving again @JoeX
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Be patient. Stay on top of the rehab exercises. When you’re feeling whole again, keep up w/the exercises using them as pre-hab!
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Second recovery run and got jabbing pain after 12 minutes.
In ten days I’ve only done 1 set of calf raises. I cannot explain why. It’s my only rehab and it seems like I just don’t care I guess 
Going for another little jog tomorrow. Lifting and bike today.