I’m on a self-prescribed rest from running, which really annoys me. After a couple of months of consistent work, I was hitting my grove:
January = 12 runs, 46 miles, avg pace: 10:06
February = 11 runs, 46 miles, avg pace: 10:05
March = 13 runs, 53 miles, avg pace: 9:59
April = 9 runs, 37 miles, avg pace: 9:54
I knew April would suffer due to the hectic schedule leading up to our move, but I recommitted myself early in May. I set a plan for May and June to keep the mileage between 50-60 miles/month and to work on my pace so that I could finish the London Nike 10K in 60 minutes. After two weeks of minimal running, I logged 18 miles in 1 week, over 5 runs. If you follow me on Twitter, you saw that the last run, Komen Race for the Cure, was pretty hard. Apparently, those 3 miles took me over the edge of what my body wanted to do that week.
Ever since, I’ve been hobbled by a strained left hip/upper thigh. Internet research tells me this is probably my hip flexor:
This is where it hurts
I suffered through a 3.5 mile run last week and it was super painful in the beginning, as each impact on my left foot sent a pain up my leg. After 5 or so minutes, it subdued, but I ran really slow (11:00/mi) and as soon as I stopped, my leg stiffened. The following day was pretty uncomfortable – going up/down stairs, standing up from sitting – all brought a short burst of pain to my hip. I tried to be comical about it all, whining like a little old lady that “my hip hurts.” Underneath the light-hearted tone, I was worried.
I haven’t run in a week, sticking to the elliptical, slow incline walking, and strength training. I’m also stalking the internet for hip flexor stretches and strengthening exercises. I’ve been spending a lot of time in this position:
Can I have this body, please?
The lifting has been a nice distraction – and an important part to get my core stronger to help me increase my mileage – but I’m still feeling pain in my hip, and I’m worried that I will need to extend this rest period. It’s hard to tell my mind that this is the best long-term plan, but I don’t want to do more harm and sideline myself longer.
Anyone had to take time off like this? How was your return to running?
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{ 8 comments… read them below or add one }
I get pains in this area all the time! I ice right after I run and then do pigeon pose to really stretch it out.
Yikes, I’m sorry you’re in pain :( It sounds like that week where you did 5 runs/18 miles you just hit your threshold and your body said NO. You’re going to hate me but you probably just need to rest. And by rest, I mean, no working the muscle – no elliptical, no stretching, nothing with impact. Trust me, I know it’s frustrating and horrible but you need to give the muscle time to repair itself. Icing helps to soothe the pain but I would say give it 3 weeks of rest minimum and then try a 5k on soft ground (no pavement) and go from there. That’s basically what my physio told me when I had the really bad shinsplints last year. Good luck, and try not to stress about it! x
I know, I know, I know. Guess I’ll just have to work on my abs and arms for a few weeks? I shouldn’t get so caught up in a hypotheical backslide, especially if it makes me stronger down the line. It’s just annoying b/c I feel like I just went over my threshold. It’s not like I tried to run 10 miles or something. I did four 3-4 mile runs and one 5 mile run.
I vaguely remember a talk-show discussing how many people don’t listen to their body and live with pain that is not normal. Apparently, it’s pretty common to think/talk our way around the problem and not ever treat it. I’m trying to learn that.
Sorry I didn’t follow up on your response… I saw that you ran and felt good. I meant to tell you that I was really worried when I tried running again, esp with the marathon a few weeks away – and it was like no time had passed. So really, your body knows and remembers and it won’t take any time for you to get back to where you were. Really! In addition to thinking around the problem, we also don’t ever believe in ourselves and our personal strength enough to continue as we mean to! Good luck! xx
Ugh, AT. This is an injury common to basketball and football players and puts many on the DL (Disabled List) where they are told to rest. Also, ice.
This is perhaps the only thing I have ever had in common with a basketball or football player.
I’ve had a problem with my hip flexor too, and had to give up running a few times to let it heal. I tried swimming while I was letting it heal, since it was less impactful, and that was a nice way to continue to get a work out. It is really worth it to give it the full time it needs to heal. I found that when I didn’t, it flared up pretty easily again. Stretching is also good and I found doing it gently and not too often at first was most helpful. I wish you luck!
Hi Jasmine! I’m feeling a lot better now – @4 weeks since injury, but I know I’m not back to normal yet. My mother in law commented yesterday she could tell I was limping a bit. I start PT today with a specialist who I met with last week who is going to concentrate on my core strength as well as my previously injured ankle. Seems that even though the hip hurts, it’s probably not the root of the problem. I’ll keep the blog posted, but good to know you’re back on your feet!