Ok, that was overly dramatic, I just needed to get it out. I came down with a cold yesterday, so I had to keep myself home today instead of heading out for several mild, sunny trail miles. But my bigger frustration is the hip pain I mentioned last week.
I went to the physical therapist this week and she diagnosed my SI joint as the source of the hip pain. Basically, the joint is still moving, but not as it should. The SI joint gets irritated by the extra forces from downhill running, likely why it’s been mostly quiet until that steady downhill run. There are also muscles and ligaments connecting the SI joint and knee that would explain the “pulling” I felt. All of which makes me suspicious that the SI joint malfunction may have caused my LCL strain…..
Anyway, it wasn’t all bad news. SI joint issues can cause excruciating pain and take a long time to heal; but I caught the problem before it got that severe, so hopefully we’ll be able to get the joint functioning normally soon. I can also still keep on with most activity – just no downhill running, jumping exercises, or lunges.
Oh, and I’ve discovered that walking any sort of distance in my all-but-worn-out winter boots with no tread left makes the pain flare up. So if you have any winter boot recommendations for wide feet, please send them my way.
Here’s what my cranky joints and I did this week:
Monday: 3 miles. A couple baby hills (this is before I was instructed not to run downhill, but I was careful all the same). No hip pain.
Tuesday: I tried a “yogilates” class that the gym was demoing. It was….not great. A few sun salutations, 3 pilates exercises, a few yoga-esque stretches, and that’s it. I felt like it tried to do too many things and thus ended up accomplishing nothing much at all.
Thursday: the hydro run classes I’ve been taking are on hiatus until January. So I tried making up my own pool running workout. It was only about 30 minutes, because I figured that’s about as much as my attention span would allow without someone else telling me what to do. This is what I came up with:
~5 minute warm up.
Repeat 5 times: 4x :30/:15 intervals (3 minutes total), then 1 minute recovery.
- First set: regular pool running stroke, :30 moderately hard, :15 rest; final :15 all out
- Second set: same as first, but with “cross country” stroke (you can find a description in this article).
- Third set: :30 moderate, :15 hard, rotating through standard, “cross country”, and “breaststroke” (also described in the article above).
- Fourth set: same as first set, but using straight or uppercut punches instead of the standard arm swing for the :30 intervals.
- Fifth set: :30 easy, :15 all out with legs only.
~5 minute cool down.
This workout was more intense than I expected – I probably should have thrown some longer, more moderate intervals in there. But, I pool ran by myself and I didn’t even get bored.
The rest of the week: I could not motivate myself to get to the gym Friday, and thus was not really surprised when I came down with a cold yesterday. I’ve learned that feeling sluggish and unmotivated is usually a sign of impending sickness. So today and hopefully tomorrow I am getting cozy with my couch, books, tea, and TV.
What are your sick day must-haves?
If you pool run – do you have a favorite source for workouts? Do you come up with your own?