Friday, September 29, 2017

Breaking3ProjectPhilly - CANCELLED - Rehab So Far

Hello fellow Runners,

I haven't posted here for a few weeks....my (non-running) life got really busy and I've been hurt.  Haven't really had much to say regarding running, except that I've been injured and not getting better.

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Rehab Update -

So, yeah - my big plans for a Fall marathon under 3:00 has gone up in smoke, thanks to a bad glute med that has refused to heal.  I feel like I'm finally making progress though....but it's been a meandering road to get there.  Below are more details than anybody would probably want, but maybe it will help another runner who is injured....

  • August 20 - I stupidly race the Leesburg 20k, and my right glute med which is already not 100%, completely gives up and I have to walk 5 miles back to the start.   Since then, can't run more than 2-3 miles before it starts hurting.
  • August 22 - Sept 6 - I go to a local (non-running specific) sports PT who performs ART and Dry Needling for a few sessions.
    • After each session I'm told "go for a run and see if it's better".  It never was.
  • I get depressed and don't do anything for a week, thinking that will cure it.  It didn't.
  • All the extra strength work I was doing didn't help.
 Fast Track Physical Therapy and Sport Performance to the rescue
  • Over a month after I got injured I had my first appointment with "Fast Track Physical Therapy and Sports Performance, LLC".  They are an endurance athlete specialist - (runner, cyclists, swimmer, tri-athletes.)
  • I held off going to them because it's a long drive from my house (close to DC), and they are expensive.  However, in the two sessions I've had so far, I've learned more about my running than I have in the past 2 years.
  • First visit (Sept 25) - Full evaluation of my injury and my flexibility with exercises and gauges and various geometry tools employed.  Found out....
    • I have very bad flexibility in my calves (dorsiflexion), and hamstring, and TFL.
    • Strength is okay, but flexibility in my ankles is probably why I've gotten calf strains and to a lesser extent Achilles pain in the past.
    • Confirmation - glute med is the culprit.   
    • Various weaknesses identified.
    • I'm given specific strength work and flexibility work to do twice daily.
    • I do them....religiously.
  • Second visit (Sept 28) - running evaluation.
    • I bring in two pair of running shoes and I'm videotaped running indoor on a treadmill and outside in the parking log.  I'm sure when I see the video I will look just like Kipchoge, or maybe Mo Farah.  Either would be fine.  Nope.  Here's the full list of my flaws:
      • My hips drop more than ideal from side to side - putting pressure on my...glute med!
      • My pelvis is tilted forward (kind of semi-squat position) - so I can't use my glutes major when running.  Probably because of tight TFL and weak lower abs.
      •  I over-stride: typical over-stride, not a lot - but a little too far out in front of my body - good for that wonderful "braking" effect it creates.
        • Interesting side note - when wearing Kinvara's I slightly heel landed.
        • When wearing Nike Streak 6 more of a mid-foot, flat foot landing...
      • I over pronate - due to my tight calves I can't "dorsiflex" enough so I compensate by over pronating (I have pretty high arches, so I was sure I wasn't doing this).
      • My arm swing is high and tight and across my body.  Not the best pattern.  Lower and more forward and back is better.
    • Besides that, all is good! (I did have a 180 cadence, so yay for that).
    • I was given a lower ab strength exercise and a different glute med exercise to add to what was prescribed on my first visit.
    •   Instructions: DO all your exercises, DON'T run for two weeks.  Bike or swim only.
    • Next week, the work starts to fix my ailing butt and the long list of "form" errors.  I'll be doing drills at their location (so they can correct me) and they'll be working on my glute med to it back in order.
I'm glad I'm finally figuring this stuff out.  Maybe I can stop getting hurt once I get above 50 mpw.  I'm also frustrated because by the time I start running again it will be about 7 weeks off.  That means roughly 14 weeks to get back to where I was.  I've already written off Fall racing, but I also just miss running.  Hopeful that maybe after I go thru all this I'll end up a healthier / faster runner.

I don't know how much running form can be "fixed".  But I sure as hell am going to try!  I'm also realizing I'm not as strong I think I am.  I've been doing some exercises incorrectly, and not targeting lower abs / glute med as much as I thought.....

Onward...

2 comments:

  1. It's great that you finally found a rehab center that will help you recover once and for all. Form is really difficult to fix, and I personally think that the form you naturally have is the form that's best for you! But there's definitely nothing wrong with strengthening. I hope you get back out there soon! I recommend Myrtle Beach in March for that Sub 3.

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  2. Thx Elizabeth! Yeah, not sure how much my form will change...but I'm realizing I've been doing core work all wrong and my hips / back are out of alignment. Maybe doing the right strength work with good form and getting my alignment and mobility right will help the running form. I badly lean forward from the waist and over-stride some, so I hope so...thx again.

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