New Member- Run Durability Plan- Injury Question
I am posting here at your suggestion, Patrick.
I have been diagnosed with gluteus medius tendonitis and prescribed 4 weeks of PT. At the time I was diagnosed, the paint was very present and painful to the point of waking me up at night, interfering with daily activities, etc. (this pain has been present at a low level since last October). At this point, I only have dull aching with exercise and daily activities, and when I go to PT if they do some stretching and rolling of the piriformis, there is some soreness (that seems to be exacerbated by more stretching or something like yoga). My team at PT wrote up another 4 week prescription, and in talking with them, they seem to think that it really stems from a weak glute, not a lot of core power, etc. (I agree as I have seen my running on video and can attest to the "hip crumple" that happens when I run) as well as tight hamstrings that may be trying to compensate for basically my butt not doing its job. 
I don't even know that you need to know all this, but the point is that the PTs and I agreed that since I didn't have any racing to do, total and complete rest from the aggravating activity (ie running) is a best course of action to mediate chronic injury and spend more time building hip, glute, and core strength. I agreed, so I haven't ran for 4+ weeks. We agreed that I would try to start running again at the end of October- 8 weeks of PT in. Thinking about it, I think maybe I should run because obviously, I am getting better with not running. I know I don't have good core and glute strength- I never did land-based sports as a kid, I sat around and did nothing for my 20s and then I had 2 kids back to back. I am trying to make up for that at this point, but I am not sure what is the best course of action.
Let me know your thoughts, or if this is the right place for that. Thanks, Susan
Comments
Seriously though, pain is no fun, you are doing good work (assuming you work on that core stuff daily). We have additional core stuff under the Self Coaching Guide in the Wiki (once you are a full member). I think you should be able to ride....I don't see why Run Jail needs to be Fitness Jail -- unless cycling aggravates it too? Anything more than 2 weeks off aerobically begins to get costly in the amount of time it takes you to "Get Back."
Let me know what your swim / bike clearance and availablity (and interest!) levels are and we can go from there!
I can and have been biking and swimming- I have been consistently working out, just without any real purpose or focus. I have biked in class, on my MTB (which can almost mimic my run exertion levels...) and a little on the road. I have been swimming and doing the elliptical, as well as spending time doing strength and conditioning. The only thing I do that aggravates it is yoga, which is just confusing. Hope that helps- thanks!
Hi Coach Patrick,
So just to update from our call a couple of weeks ago/ my thread above. I will start Run Durability on 10/28 instead of the OS according to our communication above--- last week's 5 on/5 off running 3x was good, this week I did 7 on/3 off (21 minutes of running) with no pain. Do you recommend that I just roll into Run Durability on Monday 10/28, or should I make any modifications? Just double checking...then I would start OS after?
Let me know when you have a chance. THanks! SUsan O.