Injury Running Recovery: Minimal Pain & Moving Forward

It’s been two weeks since I saw my Physiotherapist and I’ve managed to have very minimal pain! That’s a BIG win in this long road to recovery. I’ve been running almost every other day, fitting in my PT exercises and planking {1:55 today}.

My PT exercises haven’t changed from day one. I have four of them that I do and they take me a half an hour to complete!!!!! Crazy, eh! Though they haven’t changed, they have been modified over the last 5 weeks. My first physiotherapist gave me way to many exercises to do rather than just focus on a few – she also focused only on my hamstring.

Chris is more focused on this injury and giving me exercises that will help me get stronger and are more focused towards strengthening my running muscles; if that makes any sense. What I mean by that: each exercise he has me doing, is directly related to running or the motions of running. He’s also assessed my whole body and identified that my glutes and lower abs were weak, so we have been working on those too.

don't be pushed rwe

Current Pain level: is anywhere between 1 – 4 out of 10 and usually sets in about 24 hours after a run but not every run. One run out of four/five it tends to hurt. I usually ice it and the pain goes away. Apparently this is normal and good.

I had a physio appointment this morning and I was really looking forward to it. My hamstring is getting stronger *yeah* but my glutes are still not there.

New adaptations to exercises: I only have to change one exercise to put the stress on my glutes a little more. Single leg bridging! So I will do:

  • Bridging (10 normal, 5 single leg and 10 normal) 25 in total
  • Bird/Dog x 10 / each leg/arm
  • Hamstring swing/curl with a band (not sure what it’s called). It’s all about controlling the eccentric movement (controlling the movement) x 20 – three times (hope I said that all right)
  • Lunges x 20 each leg – twice (This has been adapted from a lunge lean forward to a stepping lunge).

As I’m getting my treatment done by Chris this morning he says to me “we’ve done cupping before, right?” and I respond with “no”. He suggests we try it as I am game for anything! Just before putting the cup on he says “it could hurt but we can stop when/if you want to”. I say…”okay, go for it”.

He puts the cup on and rubs it from one end of my hamstring to the other and back again a few times. Well…it hurt but I figured I could handle it. He does it a second time and I start to say a few words – none of them were swear words {Mom you’d be proud}.

I couldn’t stop “laughing” as he was doing the treatment. It was that “laugh” that you are hurting so much but don’t want to cry in a roomful of physio patients kind of laugh. Each time, it hurt even more. Honestly, after that I can’t remember if he did it once or twice more but it HURT SO MUCH! Not once did he say “wanna stop”….BUT he did encourage me and told me I was doing great!

And you know what? That’s what you want in a GOOD physiotherapist or coach. Someone who is knowledgeable, sensible but can push your limits because they know you can handle it and you will be better off for it.

Afterwards, it felt SO GREAT!

Current Plan: So what now, you ask? I asked the same question too, to Chris. I can increase my volume (distance) but not my speed. I’m super happy about that because I’m keen to run longer but my body isn’t ready to run faster yet.

I asked if I can start Half Marathon training next week and he said “yes”!!!!!!!!!!!!! 🙂 🙂 🙂 🙂 I’m just a little excited and extremely happy! Next week will officially be 12 weeks before my 3rd half marathon and 17 weeks before my 4th half marathon!

Though I’m not 100% yet, I am FINALLY on my way! I can’t wait to run tonight, I feel like a kid standing outside a candy shop just waiting for the doors to open. I have to get through my work day and night with the girls so I can jump on my treadmill tonight and get running!

If you’ve missed other recent posts about my recovery, check them out: Injury Running Recovery – Low and Slow Running Recovery – So Far So Good

Have you ever had cupping done before?

Ever cried at a physiotherapy appointment?

Anyone starting to train for a race? (5k, 10k, ½ or Full?)