running knocks and pings

Rumpole

Advice wanted on what I might need to strengthen.  Done with PT, but now the day after or sometimes during long runs I'm feeling lingering tightness @ top of quad (hip flex?) right when it joins my torso, as well as some tightness and mild pain in the lower back.  Want to stop this before it becomes a real problem. Also had some mild pain in the psoas area, I think.  Suggestions?  Run more?  Sit ups?  Push ups?  Back off?

Brenda Ross

Chris, didn't your PT give you exercises to do?

cgres123

Core work , planks 15 - 30 sec a few sets, side planks then finish with bird dogs .... every day..... doesn't take long and the return on benefits are huge.

Rumpole

Posted By Brenda Ross on 28 Feb 2013 10:58 AM


Chris, didn't your PT give you exercises to do?

Yeah, but that was for calves and glutes (squats, kbell swings mainly).  These are new.  So what it sounds like is my stomach may now be out of whack with the posterior chain.

Nate Parady

Chris, the conclusion that I have reach recently, is that if you are not donig core, glute, and hip exercises on top of stretching on a regular basis you are WRONG...Our triathlon fitness leads to a physical imbalance which often times leads to injury.

I can't say exactly what your fix is, but doubt, running more is part of it...wouldn't advise running through pain to include pain after your run. I would guess, core work, on top of some serious quad and hip flexor stretching will help...

good luck...

ps. side planks are tough...

Scott Alexander

I'd suggest going back to your PT to get a functional strength assessment about your issues. I've been going to a PT just about weekly, and already notice significant differences (and weaknesses) in my whole 'chain' of muscles (mostly soreness...ouch. I'm such a wuss!).