Yes, you've just made it a bit more difficult on yourself.
A buddy tore his pectoral muscle off of his humerus, and ignored it. He told me about it and I insisted he see a doctor. He did have surgery to re-attach it. He is fine now, but is more careful about heavy objects.View Thread
If not aggravated by swimming and bicycling, the obvious thing is to take a break from running. You would normally taper before a race, to be fully healed and energized. In this case, you only need to back off the running to help the foot rest and heal. You will lose no speed or endurance with a week off. With two, maybe 2%. But if you train against an injury, you may not be able to compete at all, essentially a 100% loss of ability, yes ?
Is your goal a worse injury, or compete in the Ironman ?
Stay off you foot, let it heal. If walking is painful, using crutches to stay off it even more is a good idea.View Thread
I am not a doctor, but I am an avid exercise enthusiast and I read and study exercise physiology. When I trained smart, I avoided injury for years and could compete at a pretty high level. 25 miles a week is a lot of running. Over how many days is this spread? What kind of intervals do you do, with how much active rest ?
The constant soreness and fatigue certainly sounds a lot like over training. From any one very hard workout, you could go a week of only light short runs before you fully recover. If you never give your body a chance to fully recover, you are damaging it more before it is fully healed.
I suggest you take a week off running. Do some walking, bicycling, or other light activity. If you feel only somewhat better, take a few more days off, then light activity every other day.
The strength training may also be a source of the problem if you try to progress too fast in your strength gains while you are running. A safe weight increase is about 5% every three weeks. That may sound like too little, too infrequently. Do the Math. With this progression pattern, you will double your strength safely in one year, and again the next, a quadrupling of your strength, safely without injury. Lift to gain, not strain. Strain typically precedes injury, which I highly doubt is the reason you train.
Again, a week or two off should allow everything to heal, leaving you feeling fast, fit and strong. Rest is an important component of training.
Smart training is not hard training every day.View Thread
For a light strain, a cold pack and a few days off may be all it needs. Next time warm-up more thoroughly. Inner thigh muscles are mostly to move the leg from a side stretch to the centerline. You could have bothered this area with squats or lunges possibly., or some sort of fast motion after working with weights involving the same muscles.View Thread
My training book suggests this is a severe muscle trauma. If you did not wrap the leg and apply ice packs on and off the first 3 days, the injured tissue damaged other tissue, making the whole thing worse. If he stayed off the leg the past week by using crutches, that was a good thing. Moving other body parts is good; the injured part, no.
Apply warmth to the area, 15 minutes twice a day. This is to stimulate circulation and help it heal faster. Pain should go down in a few days and he can begin stretching and gradually use it more. Taking your time in recovery is the best way to ensure full healing. Rush it, and it will be weak and painful for months or years.
The key to recovery is to stay pain free, otherwise you are re-aggravating the same injury. He can get back 100% to where he was, but that should take a month or more. The more severe the injury, the longer the recovery.View Thread
Over confident. Not enough knowledge of proper training techniques or potential injury.
Rushing training volume is NOT the best training idea, and a sure recipe for injury.
Meanwhile, if you can, walk and or do light stretches that cause no PAIN. In moving, even very light exercise, the body produces substances that help heal anything injured or inflamed. The net result EVERYDAY, as you do very light exercise in recovery a few times each day, is that you feel a little better day by day. Don't do any weight work until you can walk normally, and get in and out of a chair normally, and other every day things. You want to be totally healed first.
Gentle heat applied or sore areas for 10 - 15 minutes will increase circulation and help you heal a little faster. It just need to be slightly warming. Over heat the damaged tissues and you risk re-injury.
Don't lift anything you can't do at least five times, unless it fell on your mother or daughter and you are fueled by adrenaline and react to fast to think about. Then it MIGHT be safe.
Severe injury should never be part of a training plan. And lifting very heavy beyond your previous maximum is risky. Stick to 5% increases, once every three to four weeks. With that you can still DOUBLE your strength in a year quite safely.
That mantra of good rhyme and bad information, "No pain, no gain" is FICTION. Please tell that to anyone you meet.View Thread
Best solution for me, on doctor's advice, was to get a show with a built up heel, so the calf muscle fully rests but you can still walk.
A show repair place added a wedge to an old running shoe of mine, giving the heel about a 3 1/2 inch heel. Looks funny, but the relief was wonderful. I had to walk slow at first, but I could still get around as it healed.View Thread
Unequal foot kick behind the athlete results in a longer working lever and more stress on the hip flexor, preventing it healing, or causing re-injury.
An athlete training hard can take a week off with no loss of fitness. Everything heals and they are fully rested. A persistent injury like this needs extra care so the athlete can return 100%. Understanding cause of recurrence will prevent it becoming a chronic problem, ruining the athlete's career.View Thread
I had pain off and on for 20 years before getting rid of it, from a severe groin pull. A training shoe specialist told me what I was doing wrong.
Every step you take, the hip flexors are engaged to bring your thigh forward (or inward). So if its injured, you keep it injured unless you rest it. Oops !
If using heat to increase circulation, you might be overdoing it. You want to increase circulation, not break down the muscle with heat and serve it nice and tender for dinner. LOW HEAT. And alternate with an ice pack every 20 minutes.
Next, use a large ace bandage to wrap the upper thigh and support it around your waist. You do this to reduce the strain on the flexors. The stretched bandage will give them some relief. Put your foot on a low step, or put he injured leg slightly forward, and wrap so the bandage is stretched in this position, and wrap around the thigh and pulled up around your waist. You can alternate lifting from inside or outside. You'l' know when you've done it right.
Causes of continuing weakness.
You need to strengthen the muscles once healed, and you can also reduce the load while rehabbing the muscles. What ? Yes, reduce the load. You reduce the load by shortening the lever that is being swung forward by the muscles. That means lifting your foot higher, when the leg is BEHIND you. Not a flexor lift of the thigh, but a hamstring lift of the foot. When you pick up your foot, swing it up at least an extra couple inches.
Re-aggravation of this injury, for me, came from being unaware I was not raising my foot high enough behind me, flexing the hamstring, when running. The foot would be lower, the flexor had greater weight to move, and of course, I re-injured the muscles.
So become extremely conscientious about kicking up both feet behind you when running, before you swing the leg forward. If running and you feel the flexors developing pain, you will get IMMEDIATE relief by kicking up the heel behind you much higher before swinging your leg forward.
What you may need to do is strengthen the hamstrings more, so this becomes natural. Then the flexor will never get an increased load, unless you forget or become lazy and drop the foot too low while swinging your thigh forward.View Thread
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