Test run

Baby steps.

After an abbreviated dynamic stretching regime and some strength exercises, I did a test run.

Here it is:

Dynamic stretches

2 x 15 - double leg squat jumps

2 x 25 - Bulgarian squats - no weight

2 x 400m - jog, sprint jog

It felt ok. No significant pain, but I could still feel "it". I applied the pressure point in between 400s and it helped. Looking forward to trying the inguinal compression wrap.

Feel like I'm on target to start running in Nov. Ready to run some stairs. Hoping to get into an early morning workout regime on the track again. I am terribly out of shape and over weight, but the injury is definitely better, almost gone. The next 2 weeks will be busy with a wilderness vacation - boating and hiking, and preparation for a concert in IL.

I definitely won't be ready for any Dec. meets but maybe by Jan., an indoor 400m may be possible. I am essentially 2 months behind in training and will need to do a lot to establish an aerobic foundation if I ever hope to run a 400m.

I think this injury issue will subside with fitness and weight loss - consistent and careful training.

Weight is 149.6.

Time to end the vacation

Taking a new tactic, as coach Page recommends, just address my general fitness, do not stress the abs in any way. Obviously the therapy has reached some diminishing returns and the longer I go without therapy, the better and more healed I feel.

This past weekend with Iska was a weekend of sedentary luxury with a big, rich, carb-infused Sunday breakfast out that included apple crepes, muffins and potatoes. I weigh 152 lbs but the good thing is that I feel almost healed. I can do double leg squat jumps with zero pain.

Sometimes I think this thing is just a nerve issue. Experimenting with some pressure points and massage, when I deeply rub the inguinal canal area, it almost always allieviates the pain. I still think this is athletic pubalgia, I get a general feeling of soreness and 'tugging' on my pubic bone and lower pelvis when doing exercises, although it seems to be mostly in the left inguinal area.

I desperately need some diet control and some cardio tonight. Stair stepper machine, at least 25 min tonight, some weights, and a light dinner. I have a vacation trip this weekend at the lake, and a concert in 2 weeks, so gym time is limited. I hope to walk or run stadium stairs next week and then start some grass running in Nov.

UPDATE:

More experimenting with pressure points has yielded results. For example, when pressing on the left inguinal area and engaging the abs in a leg lift, the pain disappears.

This makes sense with what I've read on a page from the UVA Dept. of Orthopaedic Surgery, Their definition of Sports hernia includes a nerve issue:

Athletic hernia: weakness in the transverse fascia (posterior wall of inguinal canal) which may allow localized bulging that compresses the genitofemoral and/or ilioinguinal nerve causing a chronic activity related pain in the groin and it’s surrounding structures

They also mention: "shearing forces across pubic symphysis" ... which explains the 'tugging' I feel on the bottom of my pelvis, and "Slow onset of dull and aching pain ...deep pain."

Yep, that's it. Interesting to read what UVA says:

"No imaging will show/diagnose an athletic hernia ... but good for ruling out other diagnoses"

I just found out that I'm going to have to shell out of my pocket over $400 for that freakin' MRI that showed NOTHING. ($350 deductible)

Knowing that compression on the area significantly reduces pain, relief that continues even after I stop the compression, I wonder if I should consider an inguinal support belt when I return to running? Worth a try.

I feel more positive and some progress after last night's cardio work. Should be running soon.

Not much progress

Feel like I'm not progressing. Feel some ab pain after therapy so I need to take a step back and do more isometric stuff, holds and work with no weight. I sometimes wonder if I'll ever be able to train like I once did. I've slacked off on my cardio. I feel like I'm getting soft. Just skipping in place with the Core-x bands for a minute is pretty sweaty work for me. I've been working with the Swiss Ball and doing slow single leg presses with no weight.

Sometimes I wonder if doing nothing at all would help me more.

I still expect to be running in a month or so. I may start with sprint jogs on grass and stairs.

Butt Busting

I was happy to make contact with top collegiate sprinter Johnny B. He has had surgeries for athletic pubalgia and has rehabbed himself. He's been a great source of info and advice.

One thing JB recommended emphatically was busting the glute. Bulgarian squats he recommends highly, saying it was the one exercise most helpful in getting him to run again. He recommended 85lbs ... doing 4 x 8, or something. I've been doing 40 lbs. 3 x 25. It is a butt buster and almost immediately makes my abs feel better... normal, and I don't know why, but it does. Combined this with the Swiss Ball Core-X exercises, and after a workout I can run slowly with good sprint form on my toes with no pain. Its only when I do a sloppy loose jog without warming up, I feel a little pain.

UPDATE:

JB advises against high rep Bulgarian squats. The fatigue could result in loss of form and knee stress. I will take his advice. 8 reps more weight, good form.

Still hope to be back on the track by Halloween. I may be running stairs even sooner. Stairs don't bother me.

Just starting to bring my weight back down from a post season high of 154.
146.6 this morning.

Slowly getting better

I've been doing the Core-X Rehab system for a week now. It's specifically designed for rehab for Athletic Pubalgia. It is quite different from any exercise regime I've done because it involves a lot of thinking and a unique resistance band aparatus connected from the lower thigh to opposing wrist . Paramount is maintaining a 'neutral spine' and tightening the inner core (everything ... the abs, kegel, sphincter) while doing the exercises. Some of the foundation exercises are as simple as turning the torso and progress to marching and running in place. Other exercises use the Swiss Ball which I have ordered. It's deceivingly difficult and fatiguing. See video.

I do feel a difference. I can run in place with no pain but jogging while landing on the heel still hurts a little. Running on the toes is less pain, particularly when tightening the ab. I'm still at least 4 weeks away from any meaningful running or sprinting. It still hurts to simply hold a bent knee hanging ab lift, but I can do full lunges without pain.

In addition, I'm doing stair stepper aerobic machine - every other or 3rd day. I feel very out of shape and weigh about 150 lbs... but I intend to change that soon. I'm hoping to do a big hike on Sun will be having an MRI Monday to rule out any other possible injuries. My next Drs. appointment will be a week from Mon.

Return to the pursuit of fitness

Sunday, I started on Mike Boyle's regime of rehabbing the abdominals. In 4 weeks there has been zero improvement in my injury. If I wasn't an athlete, this injury would not be an issue. It doesn't hurt when doing anything in normal daily life, although I do feel it when standing on one leg to put my pants on, or making a sudden reaction movement. I know it hasn't improved because of the way it feels when I try to run a few steps. The pain is never severe, just nagging. It's definitely coming from the inguinal ligament /canal area.

The rehab workout involves lots of glute, psoas, abductor, and some adductor work. Mostly repeated isometric holds and single and double leg squats. Today, I did 20 min on the aerobic machine at the gym (a Stairmaster-type machine). After two days of rehab, the affected area goes from feeling good during the workout to just slightly sore afterward. I always start each workout with by warming my body in the hot tub and doing static hip and groin stretches.

I've been learning many anatomical terms and doing quite a bit of research. It's a very complex injury and it's hard to know how much is too much. Since a month of rest has done nothing to improve my condition, a proactive approach seems necessary. One source says,

"Take the time to rehab proactively. The tendency is to just rest and maybe cross train a bit until the pain goes away. The athlete and support team erroneously assumes that the issue is healed because the pain is gone, and beings to train hard again, leading to a recurrence. Instead of just resting and haphazardly cross training, an athlete needs to address tissue quality, length, and function of the tissues above and below the injury site at first."

That is what Boyle's regime seems to do.

It looks like my Core-x rehab order was received and I should be getting it within a week.

It feels good to finally get some cardio in. I plan to do cardio at least every other day. I have developed band of fat around my middle - per normal for most humans - and have settled in at around 150 lbs. Was 149.2 after workout today. Hope to get my weight back below 145. I just feel so much better at that weight. I never had shoulder pain doing pushups and upper body when I was lighter - but now it's starting to return. Fat just ages a person. Makes me feel old. This past month has proven to me how being sedentary and 'food sport' eating habits are addictive ... the more you eat, the more you want to; the more "ass time" ... the harder it is to get off your ass. It's making that initial change that is the hardest. That change, I made today. Now I need to maintain it.

USA 4x100 FAIL ... again. Jamaica - WR

Why does this seem to happen a lot to the USA?

4x100m relay World Finals.

Jamaica sets another world record... even without Asafa Powell.

37.04

Doc Patton collided with Britain’s anchor, Harry Aikines-Aryeetey, as he came in to make the final change to Walter Dix. Patton flipped on the track and left Dix wondering WTF???!!!

Dix would have never caught Bolt, who ran a blistering leg, but the US was deprived of a Silver.

.

Hail to the USA women 4x100 - they did it right:

GOLD!!

Video

The highlight of the meet was the mens 200m Final

Usain Bolt -19.40 - fourth fastest 200m in history

Walter Dix - 19.70 - his season's best (.01 off his PR)

Christophe Lemaitre - 19.80 - France national record (2nd fastest ever by a caucasian)

Video