Lower ab strain
G'day healing gurus,
Last week, I had a couple of intense training days. I went on my Thursday long run (1:55) w/ a few mile repeats thrown in the middle of the run. Well the last 5 miles or so of my run, my lower abs ( way below belly button and deep) start to get tight. I slowed and lessened my stride length (but not cadence) It just got worse and I stopped a couple of times. Could not really lift my leg /s up high due to the tightness. My left inguinal ligament seemed to be flared up and popping out some. I got home, took it easy and gently stretched on my adductors. The inguinal issue calmed down, but I was really tight down there. BTW, the day prior to my run, I did some kettlebell work and I think it may have (along with the repeats) contributed to this as I started to fatigue on long run.
So I took two days off, on Sunday I rode easy trainer for 25 minutes w/o major issue. Did not try to run though. Walking was o.k., but hiking my leg up was somewhat uncomfortable. Could not do much of a hip flexor stretch either.
So I had an easy brick Tuesday w/o pushing pace on run.Wed. was ride w/ a few intervals (Does not bother me during riding) Ran :50 min. today (Thursday afternoon in Australia you guys are asleep probably). No major issues on run, but it seems if my leg/knee come high on recovery, I still have limited range of motion w/ a bit of light pain.
Anyways, I have not seen anybody yet. I am in country Australia, so am hesitant to go to the Dr. as he may just say what all other non-athletic MD's say: "eat aspirin and rest".
So hopefully this is a strain or a pissed muscle and was wondering what I could do to make a healthy and logical comeback? I realize my upper 40's is not the time to go constant back to back hard stuff (when will I learn?)
BTW, the Athletes saving Athletes site is the best! The grid is my Lord and savoir. Thanks for all you do!!!
Jake 
Comments
You want to make sure you don't have a hernia first of all. Kettlebell work is stressful stuff. So, rule out the hernia. If that's good then it is more likely a strained psoas. Running may need a back seat, along with kicking sets in the pool. Bike riding is normally ok as you can continue to train the engine as long as you aren't pulling up hard on the pedals.
Look up Warrior yoga poses and anything on the AthletestreatingAthletes site for psoas.
Vince
Thank you Vince,
Over twenty years ago, I had a hernia repaired on the right side while in the US Navy. From what I can remember, as it got progressively worse, I could not laugh,sneeze,cough,etc.
I am hoping it is not a hernia on the left. Is it possible to irritate the left inguinal ligament/muscle and not herniate it? I really have no major pain there. A little tight in the morning. I guess I need to go in to a Dr. here in Australia. From past experiences, I am not too trusting of conventional Doctors.
Do you think I just need to get an xray? Yes, I miss Yoga and need to get back to it.
Thanks,
Jake
Rule out the hernia first. It can be a lower ab strain but I see more psoas and iliacus strains from running than ab strains in my office.
Keep us informed.
Thank you again Dr. Vince,
How can I rule out a hernia? Would I need to see a Dr.? There is one here that is on the local Rugby team, so his mentality seems more sport related. Also, could a physio rule on whether it is a hernia or not?
For what it is worth, I was entered to race with a local team yesterday. (bike road racing) Been awhile since I took time to race team tactics and deal with accelerations and attacks.In the morning b4 I left, I worked on my psoas, tfl,etc. and also layed on the ball attempting to get my psoas where they connect to my back. If during warm-up it bothered me, I would watch and drink beer.
I was feeling good for the race, no groin pain. Went w/ a few attacks then on the KOM, a teammate got crashed out by some other nugget. He was one of the stonger riders who we were keeping up in standings of the overall series. So, I told the couple others I would wait and soft pedal, and help bridge him up. I saw no sign of him after 2 minutes, (his frame broke)so I decided to try to get back to the group and TT'ed my arse off, but never recaught the front of the pack, although I got to within :30 or so seconds. Well it was good threshold training at least. The other teammate won the race, so the day was not a total write off.
My back was little sore after the race (tightness), other than that just a twinge of lower area tighness/pain. My running has been going good till this happened, so I am anxious to get back to it, but will determine upon a better (self)? prognosis.
Thanks again for your input!
Jake
Nice effort on the bike.
Vince