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Micah Ward
Olympic Medalist
Joined: 08 May 2000
Posts: 2152
Location: Hot&humid, GA
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 Posted: Tue Oct 17, 2006 9:04 am Post subject: Injury Update |
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I went to the doc this morning and he said to go back to regular shoes and start back to running when I felt like it. Right now my foot and calf feel very week so I will let the strength build back up before starting a VERY conservative rehab. The plan is to gradually work from walking through walking/running to running/walking to slow running to normal running. It will take several months but at least I'm back at it.
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Dan
Chief Pontificator
Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR
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| Posted: Tue Oct 17, 2006 10:02 am Post subject: |
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It took me quite some time of progressing from light walking to long walks before I could even think about running.
Dan
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BryanPT
Lurker
Joined: 08 Nov 2005
Posts: 7
Location: colorado
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| Posted: Wed Nov 22, 2006 1:26 pm Post subject: Core training and injury |
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Don't forget the core training as you transition back to running. We have started doing some research on running injuries and are finding that muscles that you wouldn't think to be weak are even though you may be pain free.
We had one runner (female collegiate CC runner) who had IT band pain almost a year ago and had "fully recovered" from it. When we tested her strength levels her hip abductors (muscle on the side of the hip) were 40% less on the side of her injury than on the other side. We deisigned a strengthening program to address her imbalances as well as the other members of the team. She completed the season without another injury and actually the entire team was injury free which was a first for the squad - with no changes in the training program.
You may expect some change with IT band pain, but I have also seen this following ankle sprains, plantar fasciitis as well as knee pain.
So as you focus on returning to running don't neglect the core training.
Best
Bryan
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Micah Ward
Olympic Medalist
Joined: 08 May 2000
Posts: 2152
Location: Hot&humid, GA
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| Posted: Fri Nov 24, 2006 7:19 am Post subject: |
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Thanks for the tip Bryan. I've continued to do crunches and Pilates exercises for the past 12 weeks. I've also gone to the gym to do weight training on the machines where I don't have to put weight on my foot.
Now it's time to test it and start the climb back to running.
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