Injury Midterm Report
10 weeks til Boston, 7 weeks til Around the Bay.
And my “long” run?
6 miles.
I’m not quite sure if I’m fucked beyond belief, but here is the run down:
If you missed my update to my last post, I took my sorry, crooked ass to a chiropractor who 1. does ART 2. has a CCSP 3. runs marathons. While I was mostly concerned with the pain and swelling my in my right leg, I pointed out that I felt like I’d gotten to the point where I was walking crooked and a LMT pointed out there was a good inch or so difference between my legs lengthwise. He confirmed the difference and pointed out two things I’ve noticed for years: my right hip flexor doesn’t really do what its supposed to (I believe his words were “its shot”), and my left has a better range of motion, though there is something weird about it too.
Pretty simple explanation: pelvic subluxation (not uncommon, especially for women) and hips in the wrong place, which in turn led to the IT/knee flare up. If you were paying attention, Jeri totally called it.
The interesting thing is I’ve had random hip pains for YEARS, particularly near the “shot” hip flexor. To the point where I’d just gotten used to random stabbing throughout the day.
Apparently, that’s not normal?
Yeah.
I’ve been slowly running more. Emphasize on slowly. The first week I had five sessions of ART with some adjustments, and ran on the “off” days. The second week I had three more sessions, but could build mileage. My hips are now stable enough to build mileage and I’m doing some painful core exercises he assigned to keep it from slipping much again.
He thinks I’ve got the experience to run Boston, but he’s also recommending REALLY slowly working back up to where I should be so as not to knock everything out of place. Because shit, was I fucking twisted.
Today I ran 6 miles on hips that are sitting normally and holy FUCK what a world of difference. My center of gravity has shifted just enough to make it a bit easier to move than it has been over the past couple years.
Curious, I dug out an old picture (on the left) and a recent one (Thanksgiving) to see what my posture looked like:
2006 vs. 2012
Do you see the difference in how everything is titlted? I don’t know that the left is particularly healthy either, but I’m at about the same place stridewise and it really looks like there is a fuller range of motion in 2006. Not to mention the fact that I look taller.
Also, this picture reminds me I ought to lose about 15 pounds which ain’t gonna happen when I’m struggling to run 20 miles per week.
But that’s neither here nor there.
The goal for next week is to get up to 8-10 on the weekend without my hips slipping out of position. I’m fine with 6 at this point, which is progress.
My concern is I just don’t have a lot of time to get up to 26.2 again.
I think you will be ok. I agree that you have the experience. It may not be the time that you should be capable of running but you seem to be pretty comfortable with 3:18 marathons…Also I don’t even want to look at how messed up I look when I run!
I have nothing to add other than plz post more topless, er, shirtless pictures of your sexy self. I mean. I hope this therapy works for you and good luck! <3 the guy behind you in the pic on the left.
My friend posted this link in the comments on my last post……can I just say that this is me! I had an upslip this time last year and the pain in my right groin will never go away. I just recently had to end my last long run for around the bay training at 6 miles because my IT band on my right leg was screwed up I have a doctor’s appointment tomorrow so I’m totally gonna mention this hip alignment thing
Right there with you, clearly. One of the things I’ve learned is that knee problems in runners rarely relate to just the knee unless you’ve done specific damage. Both of the knee problems I’ve had have related to pulling/damaging something else, or in this case just being broken.
But I’m telling you, its a WORLD of difference now that mine are in the right place. I think the problem with this kind of thing is you really can run on it for YEARS without running into trouble, but then once you do BAM. So yes, look into it! I probably should have done this years ago.
and btw: looked at your post – its REALLY common for women who’ve given birth to have pelvic displacement, so definitely look into this. (I haven’t, I’m just lucky I guess. Ha.)
They think it’s just a right hip flexor strain, but I’ve been instructed to only maintain my mileage, not increase it. I’m also training for ATB…..I’m wondering what your thoughts on training are seeing as I can only run 16k now as my longest runs
I wanted to go right to 29!!
I hear you. I’ve been told to actually stick to the 10% rule, which is horrifying because I generally don’t want to dip less than 50 MPW while marathon training and ideally I’m around 70 MPW and I’m NOT thrilled about it seeing that I’m on target to maybe be in the 20s this week. (9 weeks til Boston!)
Do you have access to a pool? When I have time I begruddingly aquajog to add onto “longer” runs. But I’m in the same boat! There is a good chance ATB will be my first 20 before Boston, which is terrifying as originally I’d hoped to actually gun for a good time there.
Oh my goodness! I can’t imagine what you’re going through. Thanks for the pool running suggestion I’m actually going to take your advice. I have only done it a few times but you’re right – it is a harmless way to get in some miles. Great idea! Best of luck at Boston and maybe I’ll see you at ATB
Yep, right there with you. I will never again underestimate the power of a (trusted) chiro to work some mechanical magic. My current knee issues have manifested because of problems occurring higher up, and it took a chiropractor to figure that out and set things straight. Now it’s the getting my hips and butt to behave so that my pelvis/lower back sit how they ought to. What are these painful core exercises you’re doing?
I’m trying to work on that as well, made even more difficult by my ever expanding waistline these days.
As far as exercises? Some pretty simple leg lifts, really. Unfortunately I’m so weak in the core that they burn a lot.
Maybe check out the Hansons Marathon Plan which caps out the long run at 16 miles and people seem to be racing fast using it. Hip issues blow. I am so pleased to see “subluxation” in there. I just discovered that word last night even though I’ve prob had this shit for 13 YEARS! Hope you’re able to keep the stability consistent and are back to some solid training soon.
Doc actually suggested a Hanson’s type plan to minimize pounding for the time being. I also know some legitimately fast people (like, sub 3 types) that swear by maxing at 18 miles but frankly that scares the shit out of me! I’ll probably figure out what the hell I’m doing this week….I hope?
Live large. Scare yourself. If it’s a disaster, just think of the post – fucking bloggy gold. And if it’s awesome, well, that kind of speaks for itself, don’t it? Do it. I’ll bet you kill it.
I’ve done Hanson plans — both the plan available on the web and a custom plan. They are great, but not really low mileage. Though they peak at 16-18 miles for the long run (custom plans actually have you go longer), you actually do more miles the other five days of the week (you get one off day) than most other plans. Plus, the mileage on three of the six running days is pretty tough — one interval or “strength” workout (essentially, longer intervals), one marathon pace run, and a long run at a fairly quick pace (around 30 seconds slower than MP). Just a heads-up.
Theoretically, you could do a day (or two) using cardio alternatives – shooting for the same HR and time as specified in the plan. I’ve had success training using cardio alternatives due to injury concerns. When I say “success” I don’t just mean getting it done. I mean improving my times. You can do this, Angry Runner. If it’s important to you, you can figure out a way. If you need a place to bounce around viable ideas, let me know. I’m not all Chobani and chia. I’m also pretty smart about training.
Glad you’re getting some help and answers. Hips can be such a problem – the older I get the more I have to stretch and strengthen that shit or things go bad quickly. Don’t even get me started on the post-birth hip trauma…
The 2006 photo is gold for the guy running behind you, channeling his inner Rocky…
If it’s any consolation at all, I had a stress reaction in my foot last year that healed in February and I managed to run Boston (not particularly well, but I made it through). I just worked on building my endurance back up, supplemented with cross-training, and didn’t do any speedwork. Anyway, there’s time to get up to 26.2, especially if you haven’t had to sit out for too long. Hoping for the best for you.
Funny enough, I read your post and that gave me some hope! Because holy shit this is terrifying.
I notice on the 2012 photo your right foot seems to be coming down at a different angle (not quite so parralel to the ground) so maybe that’s something the body has learned to do to compensate for the hip problem. Anyway, hope you get it sorted in time to get in at least a couple of 20 milers. BTW, do you have to run Boston to stay qualified for 2014?
Nope – I’m qualified for 2014. I’ll probably have to bag it if I can’t build the miles like I want which isn’t the end of the world.
Hey. You might want to check out what I’m going through. I’ve got some recent posts about it. You don’t want to end up where I am. You’re a lot younger than I am, but I was once your age powering through stuff without really knowing what was going on in my hip. And there are real treatment options for you when you aren’t as bad off as I apparently am. I’m still in denial. Even after getting the radiology report.
I DID see what you’ve posted about – ugh. The fear of something fail me – knee or hip – is getting more and more real, which is why I’m being proactive now. I realize I’m relatively young, but I know more and more people who’ve run the entire lives that are shot by 40, generally either hip or knee.
My problem is treatable because I caught it when I did (the right hip flexor is getting more functional each time I get ART), but I’ll likely have to be much more careful from here on out. :-/