Sub 37 10KM

[MrTin]

Hi MrTin, what exercises are you doing?

TheEd

I started with the first picture for the hamstring with slow reps, and the 2nd is what I'm currently doing alongside some additional hip stretches/hamstring strengthening.

Another update is that I have been discharged by the specialist. He thinks that my hamstring has recovered sufficiently and the hip pain I've been experiencing is just muscular and should resolve itself with continued physiotherapy.

So I'm continuining with slow running 2-3 times per week and strengthening exercises. Hopefully I can get the hip issue sorted and progress to more meaningful running soon but I'm not going to rush.

[TheEd]

good luck MrTin .. don't be in a rush

TheEd

[MrTin]

Hi

Just to let you know I've also been signed off by the Physio!

For the past 3 weeks, I've been running ~4KM about 3 times a week trying to keep my heart rate in the low 140's with a mixture of running/walking.

My hamstring feels OK but I still need to work on my hip strength and mobility as that is giving me the most issues at the moment.

I'm going to keep it very low level for the next month or so, with an aim to build up my aerobic base and keep working on strength/mobility before introducing any speed work.

[TheEd]

good luck Mr.Tin .. hopefully the exercises help to keep you running injury free

onwards TheEd

[MrTin]

Hi,

So an udate on where I am at the moment..

We finally moved house recently so things are a bit chaotic right now but running wise there is an improvement.

Everything is not 100% perfect, but the hamstring is better and my hip seems have settled down too.

I'm currently running about 15-20K per week but my fitness has taken a big hit, so my heart rate on even slow runs is very high at the moment.

I've also been cycling in parallel with some 10 mile efforts to try to improve my cardio fitmess.

If all goes well I think I will be able to slowly introduce some speed next month.

[TheEd]

Hi MrTin .. at least you are able to run, so all good news

be patient, and besides we going towards winter now, so aerobic runs are the norm

thanks for the feedback

TheEd

[MrTin]

Hi Ed, hope all is well.

It's been a while but I thought to give you an update on where I am at the moment. Since the last post I really struggled to get back into running. The issue was focussed on my hip so I went to another specialist and had another MRI done and they found that I had bursitis, an insertional gluteus medius tear and possible hip labral tear, so basically a lot going wrong! Fortunately there is nothing fundamentally wrong with the hip joint in relation to arthritis at this point in time.

I had a cortisone injection for the bursitis in August and I was recently offered a further MRI scan with contrast to confirm the labral tear, however I don't think I will be pursing this. If the tear is confirmed then that would probably require surgery and I don't want to go down that route.

For the last two months I've been just working on general hip/kinetic chain strengthening exercises along with core and mobility exercises. My hip has settled down a lot but I'm not confident to try running at the moment. I am cycling to maintain fitness as this generally does'nt have a bad reaction with my hip and I plan to continue with strengthening exercises. If things go well into the winter then I'll reasses my running goals.

[TheEd]

sorry I missed this MrTin .. have to go through the forum email alerts settings

make sure to get advice on your saddle settings .. hope it works out and thanks for letting us know

take care and have a grand Festive Season

TheEd