I’ve officially been discharged from physical therapy but that doesn’t mean I’m all better. My right hip and glute are definitely feeling fatigued from all of the concentrated work they’ve been doing. This has lead to some longer than desired warm ups on more intense efforts and it’s a little bit concerning. The last thing I want to do before a race is have to run four miles.
Yes, four miles. It takes me almost four miles (thirty+ minutes) to really feel like I can run hard for more than a mile. Not only does that mean extra miles, it’s a little bit upsetting. I usually run a 2-2.5 mile warm up for everything except a long run (shorter) or track work (longer). It all started last Monday with an ugly run. I went out for an easy hour and spent the first 30 minutes fighting ankle and shin pain. I stretched, I squatted, I activated my glute the best way I could. Then, boom! The second half was great.
A similar situation occurred this past weekend when I went out to tackle my first mile repeats since One City. The first two repeats my right leg felt heavy and I carried a decent amount of tension in that ankle. The second two? Great. I’m hopeful this means my glute and hip are very beat up right now and a little rest will set them straight.
I really need them to get straightened out, too. The Elizabeth River Run 10k is coming up next weekend and I want to race. Am I in PR shape? No. I want to get out there, push myself and get a solid idea of where my fitness is heading into summer. So here’s to a little rest, longer warm ups and a solid race day.
How long are your warm ups? How did you feel after finishing physical therapy?
My training lately has been a mess. I took downtime then dove back in only to strain my glute and get pushed right back to the sidelines. After my DNF at the Big Blue 5k I decided to get some help. Even though I wasn’t in a ton of pain and most of my regular activities weren’t in danger, I definitely could not run through it. And that’s pretty much all I wanted to do.
When I knew I couldn’t run I got a little bit lost. I wasn’t sure the best way to heal my type of muscle pull or even if it was the muscle I thought it was. So, off I went to physical therapy. I had no idea what to expect since my injury wasn’t very severe. After a few hip strength tests my therapist started going through a variety of exercises designed to balance out my right and left sides. Here I am doing my ‘homework’! After five days of not running I eased back at the end of last week with an easy 30 minute jog. My glute felt good and it seems the physical therapy is paying off.
Surprisingly, I actually enjoy it. It’s supposed to be tough, and it is, but my therapist is awesome. We do exercises that really challenge my balance and hip stability. It’s fun to do something totally out of my regular routine. But even though my injury is feeling much better I’m still on the sidelines.
As if an injury and a lack of miles weren’t already enough to put my training back a few weeks, I’ve come down with some kind of junk in my chest. It’s not only giving my abs an extra workout with all the coughing but sucking my motivation away, too. I’m getting lots of sleep and taking it easy while it works itself out. One of my favorite races, the EquiKids Cross Country 5k, is in less than two weeks. I never perform well at it and was really looking forward to improving this year. Unfortunately, that might not be the case. Either way, I”ll head into race day as healthy as I can be.
Have you ever gone to physical therapy? What for?