I'm now into my second stint of phys therapy to rehab hip injury (severe rectus femoris+iliopsoas+hamstring strains) I got partly from yoga but mostly from playing soccer. I run 5Ks/10Ks (and was aiming for half marathon in August) and got into soccer as a fun way to do cross-training as part of a team, but maybe it's a dumb idea. I went from 30 miles a week down to zilch during my rehab!
Anyone else able to successfully combine running with a team sport?
Any nightmare stories?
Any thoughts as to what the safest forms of cross-training are for runners (esp for women in their 30s and beyond)?
I'm now wondering whether to say bye to soccer -- If I have to spend one more month pedaling a stationary bike and limping around on a cane, instead of running trails, I'm going to explode!
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Fast sprint type running is the worst thing you can do for the hammy. It puts maximum exertion on the muscle and as you know, soccer is all sprints.
I am pretty busy with training, but I find the only other sprot I can do without injury is GOLF....
Good luck with your injury. Long slow runs will keep up the base and then you can slowly work speed back into the equation.
Sheldon
I am pretty busy with training, but I find the only other sprot I can do without injury is GOLF....
Good luck with your injury. Long slow runs will keep up the base and then you can slowly work speed back into the equation.
Sheldon
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yeah I play golf too, but since I can't walk the courses at the moment, my game's even worse than before, and that's saying a lot. Maybe I should just teeter around on the putting/chipping green and practice short game.
Yeah the soccer not only killed the hams but the kicking itself absolutely set my hip flexor on fire, even though I had been consistently doing hills on my runs and the flexors felt fine. The PT thinks it's the uneven strain on the right flexor that set it off. I'm really going to have to rethink this.
Yeah the soccer not only killed the hams but the kicking itself absolutely set my hip flexor on fire, even though I had been consistently doing hills on my runs and the flexors felt fine. The PT thinks it's the uneven strain on the right flexor that set it off. I'm really going to have to rethink this.
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That is a statement I can totally agree with. the act of kick/kick/kick, sprint all onthe same leg is really tough.
I have a left hammy that is murder. I have never been able to rehab it even after 3 years. I have had massages, rubs, time off, slow running, no running, biking, everything and as soon as I pickup the pace, BAM, it pulls again. it has gotten tot he point that I can run through the pain, but when I'm done, I am done.
I have found ice to be the best thing. Immediately after I run, I ice. It keep the swelling down and I can usually run on it again after a days rest, or a slow run the next day.
Good luck.
Sheldon
I have a left hammy that is murder. I have never been able to rehab it even after 3 years. I have had massages, rubs, time off, slow running, no running, biking, everything and as soon as I pickup the pace, BAM, it pulls again. it has gotten tot he point that I can run through the pain, but when I'm done, I am done.
I have found ice to be the best thing. Immediately after I run, I ice. It keep the swelling down and I can usually run on it again after a days rest, or a slow run the next day.
Good luck.
Sheldon
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yikes. i've always had more trouble with quads, and have repeatedly hurt the right one, so I can kind of relate. But wow, for three years... maybe there's some scar tissue there and it sets up a vulnerable spot for micro-tears...my PT has told me before that hamstring injuries can be pretty hard to recover from -- I can see what she means.
Even after my initial injury, I still ran a 5K two days later (in my denial, I went for a massage in between, which I hoped would help ease the process)... got my PR for the "modern era" (aka, after high school) but was on crutches almost immediately afterward. Not even ice could help.
I ice the flexor every night, and have found Vioxx helpful but have to be careful because I got an ulcer from taking it before.
As for building a distance base...when I come back, I figure i'll have to slowly build long slow distance, as frustrating as that is... my running club has track workouts once/week but...must...resist...the urge....
Even after my initial injury, I still ran a 5K two days later (in my denial, I went for a massage in between, which I hoped would help ease the process)... got my PR for the "modern era" (aka, after high school) but was on crutches almost immediately afterward. Not even ice could help.
I ice the flexor every night, and have found Vioxx helpful but have to be careful because I got an ulcer from taking it before.
As for building a distance base...when I come back, I figure i'll have to slowly build long slow distance, as frustrating as that is... my running club has track workouts once/week but...must...resist...the urge....
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Lici, not to butt in here but have you ever had your legs measured to see if they are of different length, either from birth or from a crooked lumbar spine?
I had the crooked lumbar spine and did go to a chiro and get it straightened out after a couple months of treatments (it was pretty bad) and I have had no hip issues since. I had tried EVERYTHING and nothing worked, MRI couldn't find anything, yada yada but always pain. Just a thought. If it's a structural leg length discrepancy you can probably correct with a lift, but it's worth looking into, IMHO.
I had the crooked lumbar spine and did go to a chiro and get it straightened out after a couple months of treatments (it was pretty bad) and I have had no hip issues since. I had tried EVERYTHING and nothing worked, MRI couldn't find anything, yada yada but always pain. Just a thought. If it's a structural leg length discrepancy you can probably correct with a lift, but it's worth looking into, IMHO.
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:)
Hi Genie, yes, I did have my legs measured, since they suspected that might be a cause. They actually are the same length (phew). The problem seems to be that the ligaments in my pelvis are too lax, so it gets out of alignment easily. Just this morning my left side had to be corrected again... both hip flexors are super-tight, but the right one seems especially so, so one side of pelvis rotates with respect to the other. Voila, pain and muscle pulls everywhere. I guess it's common among women.
The good news: we figured out a stretch/exercise that I can do at home when it seems to be getting out of whack. This morning in PT was my first in a month in which I felt minimal pain. Now I have to start exercises for my hams, glutes, abs, psoas and abductors. I hope to be back on the road in 3-4 weeks (keep fingers crossed).
No more soccer for me, I decided...only "symmetrical" exercise ... I have started to enjoy cycling, and I'm already a pretty OK swimmer, so who knows...maybe i'll do those as my cross-training!
Hi Genie, yes, I did have my legs measured, since they suspected that might be a cause. They actually are the same length (phew). The problem seems to be that the ligaments in my pelvis are too lax, so it gets out of alignment easily. Just this morning my left side had to be corrected again... both hip flexors are super-tight, but the right one seems especially so, so one side of pelvis rotates with respect to the other. Voila, pain and muscle pulls everywhere. I guess it's common among women.
The good news: we figured out a stretch/exercise that I can do at home when it seems to be getting out of whack. This morning in PT was my first in a month in which I felt minimal pain. Now I have to start exercises for my hams, glutes, abs, psoas and abductors. I hope to be back on the road in 3-4 weeks (keep fingers crossed).
No more soccer for me, I decided...only "symmetrical" exercise ... I have started to enjoy cycling, and I'm already a pretty OK swimmer, so who knows...maybe i'll do those as my cross-training!
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