I was supposed to have a fun run Friday evening with some surges thrown in for speed.
I was supposed to do a 90-100 minute bike ride on Saturday and a 90 min run on Sunday.
But....
I pulled/strained my hip flexor, specifically the Tensor fasciae latae (TFL). I have no idea how and that's what's got me ticked off at myself. Was it the weights? Body flow? No clue. It just went to crap.
I did my usual weights on Thursday evening followed by Body flow class.
My swim on Friday morning was great.
But...
as Friday went on, every time I got up from my desk chair, my hip flexors screamed in protest and a sharp pain would grip my hip and I limped around trying to loosen it up. By the time I got home from the office, I could not walk up my front steps without taking one step up with my good leg and then dragging my bad leg up as it hung like a wet towel. I could not lift my knee up. I cancelled my run. Duh.
I iced like heck. On 20 min, off 20 min. until I went to bed. I could hardly lay down properly at first and it took me a few feted flops to get in a comfy enough position to sleep.
I got out of bed Saturday morning so carefully and purposeful I felt like I was attempting to escape from a hospital bed without passing out...
can I get a gurney over here please?
I still had a limp but it wasn't as bad as Friday night. I got strait to the icing again while I ate breakfast. Icing 30 min. on, 30 off.
I figured since I wasn't going anywhere, I did my taxes. Yeay.
3 hours later, I got up from my chair and things were noticeably better. Maybe just numb.
I felt mobile enough to go the Y and do some upper body weights. Things went fairly well. Finished with a short soak in the hot tub and went home to ice again.
So there I sat, icing, web surfing, and blogging, with most of the pain gone. What? Gone? Are you kidding me? What in hell is going on here?
The pain was markedly reduced and I could walk up and down my steps without limping. I poked around my hip flexor area and there appears to be some swelling but not much pain. Thank goodness.
I did the same routine on Sunday and things went well. I took a 60 minute walk with my dog and that went well. I still have a mild sensation on my TFL so biking and running are still on hold for now. Swimming Monday morning was fine.
Tuesday now.
I still have a little soreness 'butt' the ache has moved around posterior to my gluteus medius (upper butt cheek).
I have got to figure out what I did to bring this on so I won't repeat it.
Dang, what pain in the ars.
Feeling fine and making adjustments for now to stay aerobic and mobile.
9 comments:
solid job attacking the pain... hopefully you'll be readyto hit it hard again very soon.
Man those are no fun! Same ones that give me trouble all the time too. Stay on top of it now!! Good luck
a literal pain in the arse (and flexor)...that stinks, rough to have a weekend off, but good job taking care of it so it doesn't become major...and taxes....oh yeah. gotta get on that one
what a bummer!
Ouch! I hope you figure it out soon.
Ohhhh hip injuries SUCK!! I'm oh too familiar with them. You may want to see if mr.psoas has gotten in the game, because if that is also strained, then it will also cause all sorts of havoc. Check out a trigger point book...that helped me a bit as well as PT with someone who does ART. But hopefully it won't come to that.
I've been having pain/tightness around that area post-long rides, and especially when I brick with a run. Did you ever notice pain there before??? Just curious, as I'm about ready to see someone about ART or PT of some kind.
My IT band issues always cause strain on the TFL, hip flexor area... Or, maybe it's VV? Either way, stretching and rolling on the ground over a tennis ball (OUCH) always help!
Glad to hear you are feeling better :-)
From the local PT: since your TFL is the muscle part of the ITB, this may be related.
I am glad that you are feeling better and you ROCK because you took the necessary time to ice and start healing up. Major, major props to you.
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