I am returning from a hip strain (have been working with chiro/naturopath and physician) after ~10 days with no running. I have continued to walk for exercise during this time. My question for you is, do you think I should start my training back on week 4 (7 miles) or start where the training is at today (week 5 - 8 miles this coming weekend). The hip is doing great now!
I am very interested in your opinion since I've received conflicting and vague suggestions from the professionals I'm working with.
Thanks for your time.
Angie
Full Version: Returning from hip strain
Hi Angie
A few questions for you. With regards to your DC/ ND and MD's opinion, who is saying what right now? How did this issue initially reveal itself to you? What has been done for it thus far?
Is this your first season of Portland Fit? Have you been running for a while or are you new to it?
We look forward to hearing from you.
Dr. Greg
A few questions for you. With regards to your DC/ ND and MD's opinion, who is saying what right now? How did this issue initially reveal itself to you? What has been done for it thus far?
Is this your first season of Portland Fit? Have you been running for a while or are you new to it?
We look forward to hearing from you.
Dr. Greg
QUOTE(Dr.Greg @ Apr 28 2010, 01:22 PM) 
Hi Angie
A few questions for you. With regards to your DC/ ND and MD's opinion, who is saying what right now? How did this issue initially reveal itself to you? What has been done for it thus far?
Is this your first season of Portland Fit? Have you been running for a while or are you new to it?
We look forward to hearing from you.
Dr. Greg
A few questions for you. With regards to your DC/ ND and MD's opinion, who is saying what right now? How did this issue initially reveal itself to you? What has been done for it thus far?
Is this your first season of Portland Fit? Have you been running for a while or are you new to it?
We look forward to hearing from you.
Dr. Greg
My responses:
DC says I can start at this weeks mileage, just remember to stretch and apply heat afterwards.
MD says be cautious. Start at previous week's mileage and ice afterwards.
This is my first season of Portland Fit. It's also my first time putting in this much mileage. I first noticed tightness during the 4 miler week. Painful knot developed during the following week. It's been treated with back adjustment, ice, heat, ibuprofen, foam roller (painful!) and rest. I started back walking rather than run/walking after 4 days rest.
What do you think?
Angie,
That is kinda confusing isn't it? Who to listen to? Lets talk where to start with training. Where you were at when you stopped training, due to injury, take half and start there. (if you were at 7 miles, start at 3.5...etc) slowly increase by 0.5 miles....with each subsequent run, provided there is little or no issues to deal with. Yes you may not "add up" to where the weekend miles are at...at least initially, have no fear...you will get there. Re-injuring the area by doing too much is all too common....this will DOUBLE your recovery time. Take your time and be patient.
Stretching of your entire body, with focus on the hip region (front and back) is mandatory. If you do not know how to do this, find a practitioner who can teach you how. The correct post exercise choice of home care treatment is ice. In fact there really is no reason to use heat.....unless you would like to apply it before your warm up on a training day. Otherwise, your warm up should be more than sufficient to prepare the area for exercise.
Did your Chiro adjust your feet, knees, and hips? Those are what you use when running....ask for him/her to do so from here on out.
As far as Ibuprofen goes...are you taking it because things hurt or because you are trying to help the area heal? If things hurt, particularly when not running, you may need more time off. If you are taking it to help heal the area.....stop, it is actually postponing the healing. There is nothing curative about NSAID ingestion. Over the counter strength is not sufficient for an anti-inflammatory effect. Prescription strength is however all NSAIDS and any strength will cause stomach bleeding 100% of the time...ie, if you don't need it to get through the day, don't use it and stick with ice.
There are a myriad of additional therapies that are very helpful here; ultrasound, electrical muscle stimulation, kinesio taping, sports massage, stretching, and active rehabilitation.
Keep us the loop. Tell us how you are doing.
Dr. Greg
That is kinda confusing isn't it? Who to listen to? Lets talk where to start with training. Where you were at when you stopped training, due to injury, take half and start there. (if you were at 7 miles, start at 3.5...etc) slowly increase by 0.5 miles....with each subsequent run, provided there is little or no issues to deal with. Yes you may not "add up" to where the weekend miles are at...at least initially, have no fear...you will get there. Re-injuring the area by doing too much is all too common....this will DOUBLE your recovery time. Take your time and be patient.
Stretching of your entire body, with focus on the hip region (front and back) is mandatory. If you do not know how to do this, find a practitioner who can teach you how. The correct post exercise choice of home care treatment is ice. In fact there really is no reason to use heat.....unless you would like to apply it before your warm up on a training day. Otherwise, your warm up should be more than sufficient to prepare the area for exercise.
Did your Chiro adjust your feet, knees, and hips? Those are what you use when running....ask for him/her to do so from here on out.
As far as Ibuprofen goes...are you taking it because things hurt or because you are trying to help the area heal? If things hurt, particularly when not running, you may need more time off. If you are taking it to help heal the area.....stop, it is actually postponing the healing. There is nothing curative about NSAID ingestion. Over the counter strength is not sufficient for an anti-inflammatory effect. Prescription strength is however all NSAIDS and any strength will cause stomach bleeding 100% of the time...ie, if you don't need it to get through the day, don't use it and stick with ice.
There are a myriad of additional therapies that are very helpful here; ultrasound, electrical muscle stimulation, kinesio taping, sports massage, stretching, and active rehabilitation.
Keep us the loop. Tell us how you are doing.
Dr. Greg
QUOTE(Dr.Greg @ May 5 2010, 11:43 AM)
Angie,
That is kinda confusing isn't it? Who to listen to? Lets talk where to start with training. Where you were at when you stopped training, due to injury, take half and start there. (if you were at 7 miles, start at 3.5...etc) slowly increase by 0.5 miles....with each subsequent run, provided there is little or no issues to deal with. Yes you may not "add up" to where the weekend miles are at...at least initially, have no fear...you will get there. Re-injuring the area by doing too much is all too common....this will DOUBLE your recovery time. Take your time and be patient.
Stretching of your entire body, with focus on the hip region (front and back) is mandatory. If you do not know how to do this, find a practitioner who can teach you how. The correct post exercise choice of home care treatment is ice. In fact there really is no reason to use heat.....unless you would like to apply it before your warm up on a training day. Otherwise, your warm up should be more than sufficient to prepare the area for exercise.
Did your Chiro adjust your feet, knees, and hips? Those are what you use when running....ask for him/her to do so from here on out.
As far as Ibuprofen goes...are you taking it because things hurt or because you are trying to help the area heal? If things hurt, particularly when not running, you may need more time off. If you are taking it to help heal the area.....stop, it is actually postponing the healing. There is nothing curative about NSAID ingestion. Over the counter strength is not sufficient for an anti-inflammatory effect. Prescription strength is however all NSAIDS and any strength will cause stomach bleeding 100% of the time...ie, if you don't need it to get through the day, don't use it and stick with ice.
There are a myriad of additional therapies that are very helpful here; ultrasound, electrical muscle stimulation, kinesio taping, sports massage, stretching, and active rehabilitation.
Keep us the loop. Tell us how you are doing.
Dr. Greg
That is kinda confusing isn't it? Who to listen to? Lets talk where to start with training. Where you were at when you stopped training, due to injury, take half and start there. (if you were at 7 miles, start at 3.5...etc) slowly increase by 0.5 miles....with each subsequent run, provided there is little or no issues to deal with. Yes you may not "add up" to where the weekend miles are at...at least initially, have no fear...you will get there. Re-injuring the area by doing too much is all too common....this will DOUBLE your recovery time. Take your time and be patient.
Stretching of your entire body, with focus on the hip region (front and back) is mandatory. If you do not know how to do this, find a practitioner who can teach you how. The correct post exercise choice of home care treatment is ice. In fact there really is no reason to use heat.....unless you would like to apply it before your warm up on a training day. Otherwise, your warm up should be more than sufficient to prepare the area for exercise.
Did your Chiro adjust your feet, knees, and hips? Those are what you use when running....ask for him/her to do so from here on out.
As far as Ibuprofen goes...are you taking it because things hurt or because you are trying to help the area heal? If things hurt, particularly when not running, you may need more time off. If you are taking it to help heal the area.....stop, it is actually postponing the healing. There is nothing curative about NSAID ingestion. Over the counter strength is not sufficient for an anti-inflammatory effect. Prescription strength is however all NSAIDS and any strength will cause stomach bleeding 100% of the time...ie, if you don't need it to get through the day, don't use it and stick with ice.
There are a myriad of additional therapies that are very helpful here; ultrasound, electrical muscle stimulation, kinesio taping, sports massage, stretching, and active rehabilitation.
Keep us the loop. Tell us how you are doing.
Dr. Greg
Thank you very much for your response!!! I will follow your suggestions of starting with 1/2 miles then working my way up week-by-week, stop use of ibuprofen and continue to stretch/ use ice. I guess I'll do my weekend runs on my own and check the website for the seminar notes, or show up just for the seminars
See you soon.Angie
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