I like to hit the pavement, but it hit back.
March 17, 2006 6:50 AM Subscribe
I'm addicted to running. I've injured myself. I'm forcing myself to take a couple days off. How do I speed up healing--because come hell or high water I'm going to be back at it on Monday (provided I can restrain myself).
I've been running regularly for years. Several months ago I got really serious about it and have been doing over 30 miles a week--religiously. On Monday, I "pulled" something in my hip/groin/upper thigh area (I have no idea what I actually have done). Some discomfort, but I ran on it on Tuesday. On Wednesday I was walking with a limp, being the dumb junkie I am, I tried to run that day, but less than a minute in it was obvious it wasn't going to work. I reluctantly took the day off. Yesterday, after a day of rest, I ran 5 miles and some change. Some soreness but I was thrilled to do it. Today however, feels just like Wednesday. I woke up, stretched, fired it up and OHMYGOD NOT GONNA HAPPEN!
So I figure the prudent thing would be to take the weekend off. However, I can feel myself getting sluggish and bigger by the second. I have to be back at it by Monday.
Soooo--the question is this: Any tips/tricks to speed up recovery--in 72 hours? Any Mr. Miyagi moves, any supplements, or athelete's halftime secrets? Given that this is a weekend I don't feel my doctor is an option.
Since I have to be at work (and play two gigs) today and tomorrow "sit on the couch with ice/hot towel" is not really an option.
I've been running regularly for years. Several months ago I got really serious about it and have been doing over 30 miles a week--religiously. On Monday, I "pulled" something in my hip/groin/upper thigh area (I have no idea what I actually have done). Some discomfort, but I ran on it on Tuesday. On Wednesday I was walking with a limp, being the dumb junkie I am, I tried to run that day, but less than a minute in it was obvious it wasn't going to work. I reluctantly took the day off. Yesterday, after a day of rest, I ran 5 miles and some change. Some soreness but I was thrilled to do it. Today however, feels just like Wednesday. I woke up, stretched, fired it up and OHMYGOD NOT GONNA HAPPEN!
So I figure the prudent thing would be to take the weekend off. However, I can feel myself getting sluggish and bigger by the second. I have to be back at it by Monday.
Soooo--the question is this: Any tips/tricks to speed up recovery--in 72 hours? Any Mr. Miyagi moves, any supplements, or athelete's halftime secrets? Given that this is a weekend I don't feel my doctor is an option.
Since I have to be at work (and play two gigs) today and tomorrow "sit on the couch with ice/hot towel" is not really an option.
People say to use the RICE combo for injuries like this: Rest Ice Compression Elevation.
The main thing is to give that muscle/muscle combo a rest, if possible. Take it easy and definately take a break from running for a few days. When you go to bed, try to sleep with your hip elevated. If you have a chance, put a bag of frozen vegetables on the afflicted area for something like 10-15 min a few times a day.
I'm working myself up to 20-30 miles a week and have yet to experience any injuries, so fwiw. (Knock on wood.)
On preview: yeah, rice that sucker.
posted by scalespace at 7:09 AM on March 17, 2006
The main thing is to give that muscle/muscle combo a rest, if possible. Take it easy and definately take a break from running for a few days. When you go to bed, try to sleep with your hip elevated. If you have a chance, put a bag of frozen vegetables on the afflicted area for something like 10-15 min a few times a day.
I'm working myself up to 20-30 miles a week and have yet to experience any injuries, so fwiw. (Knock on wood.)
On preview: yeah, rice that sucker.
posted by scalespace at 7:09 AM on March 17, 2006
Be very careful. Sounds like exactly what happened to me. At first I thought it was just good muscle fatigue from an unusually long run, but when I next went running it was the first time I've ever discovered I physically couldn't run. I tried and failed.
Two months later, with weekly physio, I'm still out, with the most likely culprit a pulled piriformis muscle being very slow to heal, also known as piriformis syndrome. It's really not that painful most of the time, until I take a step to run, then I just can't do it.
I know exactly how you feel - running is very addictive and I felt desperate to run for the first few weeks. But just bear in mind that if you are injured and run through it, you risk being totally out for a lot more than a couple of days.
Until you're sure you're repaired, rest, cross train, stretch, ice it, just don't risk further injury. Yours on the bench, and hating it...
posted by penguin pie at 7:12 AM on March 17, 2006
Two months later, with weekly physio, I'm still out, with the most likely culprit a pulled piriformis muscle being very slow to heal, also known as piriformis syndrome. It's really not that painful most of the time, until I take a step to run, then I just can't do it.
I know exactly how you feel - running is very addictive and I felt desperate to run for the first few weeks. But just bear in mind that if you are injured and run through it, you risk being totally out for a lot more than a couple of days.
Until you're sure you're repaired, rest, cross train, stretch, ice it, just don't risk further injury. Yours on the bench, and hating it...
posted by penguin pie at 7:12 AM on March 17, 2006
Response by poster: Oh, jeez. Piriformis Syndrome sounds about right. Crap.
posted by sourwookie at 7:17 AM on March 17, 2006
posted by sourwookie at 7:17 AM on March 17, 2006
Piriformis syndrome is toward the back, and since you mentioned groin it doesn't sound like that. If it is, please email me as I went through it and have some thoughts on how to address it well.
As to your first question: I run a lot, and I know from hard experience that the danger is in things either 1) getting worse if you don't take time off now; or 2) just never healing well and reducing the joy of running because your body is always a bit off. The thing to do it to treat it right now. RICE is the way, with rest probably being the most important part. Light and easy stretches (so light you can barely feel them) should be added after a couple of days. When you go back to running, don't go for 5 miles on the first day, try three and see how things feel. Three EASY, and see how things feel.
If you're jonesing, you can try water running at your local pool. You can use a belt to hold you up but don't really need it. Now also might be a nice time to try some cross-training, like on a bike.
Let me assure you that the best way to sideline yourself for a really long time is to try and rush your recovery. I know that this is not what you want to hear, but I've been through it too much, and I know too many other people who've been through it, to want to see you put yourself out for a month because you had to get 5 miles in on Monday.
As a side note, I'm not sure why you got injured, but I wonder if you're either raising your weekly mileage too quickly (the rule of thumb is to add no more than 10% to your total in a week), or running too hard too consistently. 30 miles is great, but is not that far for a weekly total, I'd be surprised if just that mileage alone would lead to an overtraining injury. My guess is that part of your newfound joy is pushing yourself hard when you run, which is, indeed, joyous. But as you add mileage you have to adjust your pacing so that most of your miles are not run too hard, or you are likely to end up injured. Most training plans suggest an easy run, well within yourself, every other day to mitigate damage and give yourself time to recover. Without that your body just gets more broken down and injury results.
posted by OmieWise at 7:31 AM on March 17, 2006
As to your first question: I run a lot, and I know from hard experience that the danger is in things either 1) getting worse if you don't take time off now; or 2) just never healing well and reducing the joy of running because your body is always a bit off. The thing to do it to treat it right now. RICE is the way, with rest probably being the most important part. Light and easy stretches (so light you can barely feel them) should be added after a couple of days. When you go back to running, don't go for 5 miles on the first day, try three and see how things feel. Three EASY, and see how things feel.
If you're jonesing, you can try water running at your local pool. You can use a belt to hold you up but don't really need it. Now also might be a nice time to try some cross-training, like on a bike.
Let me assure you that the best way to sideline yourself for a really long time is to try and rush your recovery. I know that this is not what you want to hear, but I've been through it too much, and I know too many other people who've been through it, to want to see you put yourself out for a month because you had to get 5 miles in on Monday.
As a side note, I'm not sure why you got injured, but I wonder if you're either raising your weekly mileage too quickly (the rule of thumb is to add no more than 10% to your total in a week), or running too hard too consistently. 30 miles is great, but is not that far for a weekly total, I'd be surprised if just that mileage alone would lead to an overtraining injury. My guess is that part of your newfound joy is pushing yourself hard when you run, which is, indeed, joyous. But as you add mileage you have to adjust your pacing so that most of your miles are not run too hard, or you are likely to end up injured. Most training plans suggest an easy run, well within yourself, every other day to mitigate damage and give yourself time to recover. Without that your body just gets more broken down and injury results.
posted by OmieWise at 7:31 AM on March 17, 2006
Response by poster: Pain is down front of left thigh, left groin, upper-left buttock, and (since yesterday) both sides of lower back.
posted by sourwookie at 7:37 AM on March 17, 2006
posted by sourwookie at 7:37 AM on March 17, 2006
Response by poster: I've never really been part of a running community, so I have no real standards or "benchmarks" for comparison. My time is very tight, (day job, 5 bands, session work, magazine columnist) so my running schedule is very rigid. For the past month or so a typical run is usually 5 miles and some change right at 40 minutes.
posted by sourwookie at 7:52 AM on March 17, 2006
posted by sourwookie at 7:52 AM on March 17, 2006
Well, the issue is less absolute time than how it is for you. How worn out are you at the end of the run? How hard are you working during the run? The benchmark for easy, recovery running is to be able to speak comfortably during the run. If you feel like you could carry on a conversation then you are running a recovery pace. If you feel like you could put together two or three sentences but not more, then you are running at a decent tempo pace; if you are gasping then you are probably running too fast for a regular five miler. The key is to alternate the first two types of runs. If you only have 40 mins, then you might have to reduce the mileage on your recovery runs to allow you to go slower. The reason I'm stressing this is because it will keep you on the road.
posted by OmieWise at 8:00 AM on March 17, 2006
posted by OmieWise at 8:00 AM on March 17, 2006
I used to run religiously, probably doing around 40-50 miles/week at my peak form... and ran a marathon to boot. I would run through all kinds of injuries/pain, no problem. Then my knees started bothering me more and more to the point where I couldn't run and really can't run anymore to this day. It was my favorite/only sport and I haven't found anything to replace it(now 30 lbs heavier - ugh). Please please please, before you do permanent damage, do NOT run anymore until you see a doctor and get plenty of rest.
posted by j at 8:20 AM on March 17, 2006
posted by j at 8:20 AM on March 17, 2006
I highly recommend massage therapy. I've been doing massage for a few years and have seen a few people with similar syndromes/symptoms. In school we learned how to treat piriformis syndrome, although it sounds like what you have is a bit more widespread than that if it's bothering the front of your thigh. I suggest finding a good, clinical-oriented massage therapist to work out and relax those muscles.... I think you will be very thankful you did. I wouldn't get hopeful about massage speeding your recovery, though I think it will certainly help.
This guy (bottom of page) looks promising, or this place may have therapists available:
Professional Massage Training Center
417.863.7+682
email: juliet@cland.net
This guy (Kevin Lane; bottom of page) is described as an "avid athlete" with "expertise lies in Deeper Tissue and Sports Massage." I'd ask for him! If you don't mind a man massaging your tush ;) I have a feeling a male LMT (especially an athlete who knows Sports Massage) is more likely to be helpful to you.
Also the Center for Therapeutic Massage might be helpful.
If you have health insurance, you can check to see if it's covered or if you get discounts. We have Aetna and we get massage discounts (though no insurance is involved there -- just practitioners willing to give discounts to be listed in Aetna's directory).
posted by mojabunni at 8:37 AM on March 17, 2006
This guy (bottom of page) looks promising, or this place may have therapists available:
Professional Massage Training Center
417.863.7+682
email: juliet@cland.net
This guy (Kevin Lane; bottom of page) is described as an "avid athlete" with "expertise lies in Deeper Tissue and Sports Massage." I'd ask for him! If you don't mind a man massaging your tush ;) I have a feeling a male LMT (especially an athlete who knows Sports Massage) is more likely to be helpful to you.
Also the Center for Therapeutic Massage might be helpful.
If you have health insurance, you can check to see if it's covered or if you get discounts. We have Aetna and we get massage discounts (though no insurance is involved there -- just practitioners willing to give discounts to be listed in Aetna's directory).
posted by mojabunni at 8:37 AM on March 17, 2006
ALSO.. You say you don't have time to sit and soak, but I doubt that's totally true, especially if instead of running Monday you choose to soak... I also highly recommend Epsom salt (magnesium sulfate) mixed with hot (as hot as you can stand) water.. you can either soak a towel in the solution (maybe 1/2 cup per gallon or so) and wrap the towel around your body on afflicted areas, or you can run a hot bath and pour in a few cups (maybe 3-5) of Epsom salt and soak your entire body (my preferred method).
Please read this comment for more info about this and topical pain relief.
posted by mojabunni at 8:48 AM on March 17, 2006
Please read this comment for more info about this and topical pain relief.
posted by mojabunni at 8:48 AM on March 17, 2006
I hate to bring it up, but if you really feel "addicted" to running, it may be cause for concern. You can really injure yourself that way, and I'm familar with several people who took to obsessive running either out of a problem with obsessive-compulsive disorder or anorexia nervosa. Running is a wonderful activity, and I wish I had your discipline, but if you feel like you can't take a day or two off without a lot of anxiety, it may be a problem you should look into, just to help you bring running back to the point where not doing it doesnt cause you anxiety.
posted by gilsonal at 8:55 AM on March 17, 2006
posted by gilsonal at 8:55 AM on March 17, 2006
The only thing that has ever worked for me in that short a time is 400mg of ibuprofen 4 times a day. (I weight 190lbs, so adjust accordingly.)
posted by 517 at 8:55 AM on March 17, 2006
posted by 517 at 8:55 AM on March 17, 2006
Sourwookie - DON'T RUN ON IT!
Running through pain or an injury is BAD. No matter how much you're freaking out that you didn't get your miles in, take some days off.
If you've got some sort of training schedule drawn up, revise it... and when you do start running again, for God's sake don't blast out another hard 5 miler at your fastest pace to try and make up for your time off. Ease back into it.
If you don't, you could conceivably still be dealing with this a year from now. Don't want that, do you? Take 4 or 5 days off NOW, and you won't have to take 3 months off somewhere later down the line
Omiewise has got some good advice in this thread as well... Patience and Advil (for swelling... not to mask the pain) will see you through.
posted by BobFrapples at 9:21 AM on March 17, 2006
Running through pain or an injury is BAD. No matter how much you're freaking out that you didn't get your miles in, take some days off.
If you've got some sort of training schedule drawn up, revise it... and when you do start running again, for God's sake don't blast out another hard 5 miler at your fastest pace to try and make up for your time off. Ease back into it.
If you don't, you could conceivably still be dealing with this a year from now. Don't want that, do you? Take 4 or 5 days off NOW, and you won't have to take 3 months off somewhere later down the line
Omiewise has got some good advice in this thread as well... Patience and Advil (for swelling... not to mask the pain) will see you through.
posted by BobFrapples at 9:21 AM on March 17, 2006
I have to echo all those suggesting to make sure you're really healed before getting back to it. I've been in and out of running (from my usual of 5-6 miles each weekday) for several months due to getting minor niggling little pains, ignoring them, having them become major pains that force me to begrudgingly lay off for a couple days (either completely or switching to the elliptical), starting back the millisecond that the pain was seemingly gone, and having the pains come back with a vengeance that keep me out of everything for weeks.
I am going slowly crazy. First the IT band (due to old shoes), then the right foot (due to different old shoes and I should have known better), then the right foot again (due to impatience) then the left lower back (due to the whimsy of my body), now the left foot (due to doing my full mileage at my usual pace on my first day back, instead of easing in).
Sorry; the above is just me venting! My point I guess is... definitely take the time you need, then take a few extra days even though you feel ready. PLUS, when you do get back to it, be good to your body. Work back up to your usual mileage gradually, and take it slow.
I know it's frustrating. Oh yes.
posted by tentacle at 9:32 AM on March 17, 2006
I am going slowly crazy. First the IT band (due to old shoes), then the right foot (due to different old shoes and I should have known better), then the right foot again (due to impatience) then the left lower back (due to the whimsy of my body), now the left foot (due to doing my full mileage at my usual pace on my first day back, instead of easing in).
Sorry; the above is just me venting! My point I guess is... definitely take the time you need, then take a few extra days even though you feel ready. PLUS, when you do get back to it, be good to your body. Work back up to your usual mileage gradually, and take it slow.
I know it's frustrating. Oh yes.
posted by tentacle at 9:32 AM on March 17, 2006
Response by poster: I have a good friend who is a LMT who also owes me 90 minutes of time bartered out for computer work.
She's offered to get me in whenever this weekend but my work/gig schedule won't allow it. :(
posted by sourwookie at 9:42 AM on March 17, 2006
She's offered to get me in whenever this weekend but my work/gig schedule won't allow it. :(
posted by sourwookie at 9:42 AM on March 17, 2006
She's offered to get me in whenever this weekend but my work/gig schedule won't allow it. :(
Oh C'mon... There are 24 hours in a day. How bad can it be? Can't you do it Monday night or morning? I'm sure something can be worked out. Let go of that self-defeatist attitude! (I mean no offense by this, in case my tone is misinterpreted)
posted by mojabunni at 10:16 AM on March 17, 2006
Oh C'mon... There are 24 hours in a day. How bad can it be? Can't you do it Monday night or morning? I'm sure something can be worked out. Let go of that self-defeatist attitude! (I mean no offense by this, in case my tone is misinterpreted)
posted by mojabunni at 10:16 AM on March 17, 2006
Response by poster: Monday would be fine. I would just prefer not to wait.
posted by sourwookie at 10:26 AM on March 17, 2006
posted by sourwookie at 10:26 AM on March 17, 2006
What new advice can be offered--but here goes, I have run for over 30 years missing only five days. Here are my priniples about running with pain:
1) If the pains starts to subide after a gentle warm up keep on running at a gentle pace--start by walking and very gradually pick up the pace but keep it slower than usual
2) Avoid hills when injured
3) When injured do not stretch the affected body part--perhaps some very very gentle streching when the muscle is warmed
4) If gentle running aggravates the pain or the pain stays at the same intensity then walk with purpose and call it a slow jog.
5) Speed and competitiveness are the hand maidens of injury--they are not the friends of a life long runner.
And yes, I am totally addicted and it is obsessive. However, no injuries, I have a fulfilling career, raised two children and run while my wife is sleeping. I am always a bit leery of those who worry about the obsessiveness of running but fail to scrupulously examine their own rituals ( and most of us have them).
posted by rmhsinc at 10:39 AM on March 17, 2006
1) If the pains starts to subide after a gentle warm up keep on running at a gentle pace--start by walking and very gradually pick up the pace but keep it slower than usual
2) Avoid hills when injured
3) When injured do not stretch the affected body part--perhaps some very very gentle streching when the muscle is warmed
4) If gentle running aggravates the pain or the pain stays at the same intensity then walk with purpose and call it a slow jog.
5) Speed and competitiveness are the hand maidens of injury--they are not the friends of a life long runner.
And yes, I am totally addicted and it is obsessive. However, no injuries, I have a fulfilling career, raised two children and run while my wife is sleeping. I am always a bit leery of those who worry about the obsessiveness of running but fail to scrupulously examine their own rituals ( and most of us have them).
posted by rmhsinc at 10:39 AM on March 17, 2006
rmhsinc, Totally agreed on the obsessiveness... I would much rather workout than pay for a shrink ;) Question on your advice, though... Have you ever had plantar faciatious (sp?) ? Seems that advice like this when a injury like that is present would cause MUCH more long term problems like heel spurs and prolonged pain.. Thoughts?
posted by joshgray at 12:15 PM on March 17, 2006
posted by joshgray at 12:15 PM on March 17, 2006
Again, just to drive this point home... DO NOT RUN THROUGH PAIN. There is no advantage to it, and it gains you nothing. It can only set you back.
If you're that worried about missing a workout, do as Omiewise suggests and try a pool workout or ride a stationary bike.
posted by BobFrapples at 12:25 PM on March 17, 2006
If you're that worried about missing a workout, do as Omiewise suggests and try a pool workout or ride a stationary bike.
posted by BobFrapples at 12:25 PM on March 17, 2006
joshgray, never had Plantar Fasciitis ( I only know the spelling because I looked it up) but had a fasciitis in thef orefoot. I temporarily used some very old prescription orthotics and aspirin. As I said, if the pain is aggravated or does not subside while exercising take it very easy or walk. I never had an injury where the pain could not be reasonably managed by cutting back on the intensity, duration or by common sense home interventions ( short use of patellar strap, ace bandages, aspirin, heat, ice, aspirin, oh yes aspirin). My five days off were 3 for a minor oputpatient surgery, and two for flu--even I knew I should rest. I also always keep two pairs of running shoes and switch back and forth.
posted by rmhsinc at 1:43 PM on March 17, 2006
posted by rmhsinc at 1:43 PM on March 17, 2006
bobfrapples--I am never sure what (don't) run through pain means. I have some aches or pain most of the time ( not just from running but by being 64) and they usually go away or just become negligible background. I am guessing that this particular poster does not have a serious injury (that does not mean it is not extremely painful) primarily because it is somewhat intermittent. You don't seriously hurt yourself (major tear/rupture) and then run five miles the next day. I would guess he has some micro-tears and subsequent inflamm ation and they will need time to heal. One should never run through pain but some times it is OK to take it along as a companion. I really do believe the real test is whether it gets worse, better, or stays the same while very gently moving into your exercise.
posted by rmhsinc at 1:59 PM on March 17, 2006
posted by rmhsinc at 1:59 PM on March 17, 2006
The pain is merely weakness leaving your body! Or a reminder to do some arm workouts so you can power your wheelchair when you rip a tendon loose.
Bike day for me today. Ouch is ouch, and there is a diff between exercise and doping yourself with endorphins via ouch stride ouch stride ouch stride ouch ahhh... endorphins run run run...
My favorite recovery is a hot bath, long enough to let it soak into the bones...ahhhhhh.
posted by buzzman at 3:22 PM on March 17, 2006
Bike day for me today. Ouch is ouch, and there is a diff between exercise and doping yourself with endorphins via ouch stride ouch stride ouch stride ouch ahhh... endorphins run run run...
My favorite recovery is a hot bath, long enough to let it soak into the bones...ahhhhhh.
posted by buzzman at 3:22 PM on March 17, 2006
WHoops, i neglected to make my point fully :)
What i meant was with Plantar Fasciitis the pain _does_ subside during workouts, but comes back to kick your ass when you get out of bed in the morning. Take your pain as a whole package, not just _when_ you experience it.
posted by joshgray at 9:04 AM on March 19, 2006
What i meant was with Plantar Fasciitis the pain _does_ subside during workouts, but comes back to kick your ass when you get out of bed in the morning. Take your pain as a whole package, not just _when_ you experience it.
posted by joshgray at 9:04 AM on March 19, 2006
This thread is closed to new comments.
More than the usual advice like that above, try aquajogging maybe (running in the pool). Most important though, keep your eyes on your goals... Running thru something bad can cause long term problems that will haunt you for a long time, taking ample time off (or just backed down.. run/walk.. etc..) might make you _FEEL_ like you are loosing ability, but when you're at the level you are you will get that back very quickly when you are healthy again.
More than anything, get more than enough sleep until you are back to normal.
posted by joshgray at 7:08 AM on March 17, 2006 [1 favorite]