Another Turkey Trot Casualty (return to running this week)

Pain & Rehab Forum [Moderated]
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This question is how should I begin my running this week?

I think this relates: I have been dealing with pain since May in my left back/hip perhaps pelvis do to Fish Guiding (I hurt it moving boat, ha). It really effects my squats a deadlifts. As soon as it gets better I do something stupid and I start rehabbing again. It hadn’t effected my Hill running at all other than momentary pain sometimes.

I normally jog 3 + miles (about 60 minutes) of hillson Wednesday and another mile with a faster rate on Saturday day. I also walk dogs about 3 miles a day.

I traditionally lead a local Turkey Trot, since I’m the only person who works out in the neighborhood (ha). It’s not a competition and I don’t treat it as one I just try to keep my normal pace, maybe speeding up here and there as I feel well. But I just consider it my normal run. Only it’s flat and easier run overall then normal. This year I started getting a cramp in my left side, that started flaring in my upper hip along the bone and it progressed worse and worse. I completed the run, helping a local neighbor walk her dogs home the last half mile.

By evenings dog walk I could only shuffle my feet. The upper hip bone was painful to the touch. I was able to sleep but not on that side. I said I would get a consult on that monday if I didn’t notice an improvement (financially we’re tight right now). But By monday I noticed it was getting better. Yay.

I’m repeating week 8 on latest Low fatigue template (powerlifting) as rehab. Last week I basically cut all leg movements (squats, Deadlifts type movements) by 50%. and skipped my hill run. ANd Skipped the runs. I had good days and bad days. This week I’m planning to go to RPE 5-6 on Squat and Deadlift movements.

I am feeling much better but pain is still there a little. I have done short little runs to test and can still feel some uncomfortableness.

So without getting a consult (ha!) and looking for free advice (haha), What is my run process this week. Do I do something like 1 minute run/ 1 minute walk for 5-10 minutes? Do I do a mile run around my somewhat flat Neighborhood? Do I do a short hill run like the mile? Ot a timeed run in the hills? Or do I go for it?

Going for it has not been doing me well lately LOL.

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Hey Andrew,

Sorry to hear about the hip discomfort. Sounds like that came on pretty quickly, though it seems to be resolving pretty readily too. Definitely a good sign.

I do think that this specific issue and specific advice to you would be best handled by a consult, particularly with ongoing follow up to make sure the desired end points are reached, e.g. pain-free activity and return to normal training loads.

If it were me, I probably wouldn’t be running this week, but rather cross training with walking, rowing, cycling, stairs, elliptical, ski erg, and so on. Over time, I would gradually increase the training load appropriated to running. To me, this is definitely an individual-level consideration that is best handled via a consultation.

Hope you feel better soon.

-Jordan

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