Setbacks and winging it: week in review

*screams*

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.

Wednesday: a gym workout followed by 2 sunset miles with Kara.

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?

Linking up with Meghan for week in review and Holly and Wendy for Weekly Wrap

15 Comment

  1. Wendy says: Reply

    Glad to hear you are getting so much out of pool running!

    I spent Thursday on the couch with that RA flare. I didn’t feel like doing much, but I read a book and watched Netflix movies. It felt good to be able to do that! But only for one day. I hope you’re feeling better.

    1. Hannah says: Reply

      Yeah, it was nice to sit down and read an entire book yesterday, but I’m ready for this cough to go away now!

  2. Coco says: Reply

    I’m pretty low maintenance when I’m sick – a box of tissues and some juice, and my dog keeping me cozy. I am dealing with “hip” pain too, although I think mine is relate to ITB and/or piriformis issues. My physical therapist is optimistic she can “fix” me — if I do as she says.

    1. Hannah says: Reply

      I used to have ITB problems, but they haven’t flared up in years – definitely fixable!

  3. I have heard so much about pool running, but have never tried it. We only have one indoor pool in my area, and it’s at the college, so it’s kind of limited with its availability. I”m not much of a water person, but I think I’d like pool running since it doesn’t involve “head submersion” 😉

    1. Hannah says: Reply

      Also not a fan of head submersion! I am using the university pool and getting there during open hours does require some planning, especially when hours are even more limited over breaks.

  4. Kim G says: Reply

    It seems like the pool running is working well for you which is great! I’ve never tried pool running but I’m highly considering it.

    I’m also dealing with hip pain too so I get how annoying it can be!

    1. Hannah says: Reply

      I was really not a fan at first, but I’m finally getting to the point where the pool running movements feel natural.

  5. When I’m sick, it’s time to rest & get in lots of fluids — tea & soup. But really the most important thing I think is rest. I hope you feel better soon & maybe the rest will help your SI — I’ve had some pain there (undx) in the past. Luckily mine also didn’t get too severe. Ugh, it sometimes seems like every thing hurts at one time or another!

    Feel better soon.

    1. Hannah says: Reply

      Yep, nothing but tea and soup the last couple days. Thanks!

  6. Laurie says: Reply

    So sorry to hear about your hip pain! I did water running last summer when my hip was acting up too. I liked it, but it WAS kind of boring. OK, it was really boring! I can do the elliptical without pain, so that’s what I have been doing. Hope yours feels better soon.

    1. Hannah says: Reply

      My PT says keeping up with the water running will help with hip mobility – so I’m trying to find ways to ease the boredom!

  7. Trying again as the last comment didn’t take. When I’m poorly I like to have proper lucozade, not the sport one, and just curl up with books in bed. Hope you’re better in all ways soon.

    1. Hannah says: Reply

      I had to look up lucozade – I don’t think we have it here. Definitely curling up with books though!

  8. I suspect I have an ongoing problem with my SI joint as well. It got pretty bad after some very steep hiking this Spring. Were you given specific exercises to do? When I pool run, I use my running playlist to dictate my effort. For example, if the song is really fast, I keep pace with faster “sprinting” strokes. It keeps the monotony of doing same stroke (speed) at bay. Thanks for linking!

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