Run-Down Forums

[Anselm Murphy]

My sports day has come and gone now and I didnt do too well, because I ended up having to do the 800 when id been training for the 1500, so i only came 2nd
The main problem though, was that I was trying to train while I had what I thought was a minor injury. After sports day, i took a week off and did nothing, then on tuesday, i decided to start doing my 5 mile runs again. I did it, but i was a lot more tired than i used to be, and after i could hardly walk because of a pain in my left hip.
The doctor said that i have a "enflammed ligament" and shouldnt do any training for 3-4 weeks. Does this sound about right?
When i start running again after this time, I will be really bad as i wont have done any long distance for about 7 weeks.
So, in the time when i can't run, what can i do to stop myself becoming unfit which doesnt involve running at all. Will swimming reguarly keep my endurance high, and if so how long should swim for?. Will swimming really make a difference at all, because it is very different from running?

[Dan]

Second ain't so bad.

When starting back up after a layoff, you shouldn't jump straight into the training you were doing before. Instead, start out at about half to three-quarter volume and build back up.

An enflamed ligament could mean just about anything. Did he provide any more specifics? I wouldn't think an inflammation would take 3-4 weeks to die down. If it takes that long, it's probably something different, i.e. a muscle strain.

Cycling, swimming, and pool running can all maintain a decent degree of fitness. Do as much as you can.

Dan

[Anselm Murphy]

How do you reply sooo quickly!!!???
He said it was an inflammed ligament which joins the ball at the end of my knee to my hip, if that helps.
I did try resting for a week before running again and it really hurt, so one week wont be enough
Do you think 4 weeks should have it back to normal?
What is "pool running"?
say i go swimmming 2 or 3 times a week, will i maintain my fitness pretty well?
Before I stopped my 5 mile runs about a month ago, i could do them in about 33:20 without being tired, or about 32:20 and be a bit tired.
How long will it take me to get back to this level once i start again?

Thanks a lot!!!

[Dan]

Instant notification.

Sounds like he was describing your IT (illiotibial) band. That is generally looked at as an injury that can only be treated by rest, but I've been convinced first hand that it is generally a muscle issue that can be easily dealt with through deep tissue massage and stretching. The key is finding a good massage specialist that's familiar with problems in that area. If you find the right person, I believe you'll be back to 100% in a day or two.

Pool running can be done with or without a flotation vest. Basically, you run in place in the pool (not touching the bottom), using the water as resistance and getting virtually no running impact.

A month layoff will have lost some conditioning. How much depends on the person and what has been done athletically since then. You'll know pretty well once you start up where you're at...

Dan