injured + workouts (or lack thereof)

I’m a big believer that God doesn’t give you anything He doesn’t think you can’t handle.  Well, God is certainly putting me to the test this week.  First with Kenna getting the flu late Thursday night and Friday, plus giving us a little extra “fun” on Sunday evening.  Then, Matt’s grandpa passed away early Saturday morning.  He was 95 and hasn’t been in good health for several years, but even though it was expected, a death of a loved one is never easy.

In addition to that, I’ve been stressed out at work lately and unfortunately am letting it linger on during the weekend.  And now, I’m dealing with my first running injury in years.  I mean, I’ve had little aches and pains that have kept me from running, but those usually only put me out a few days or a week.  But this?  This, I have a feeling, is going to put me out more than just a few days.

I did some back squats last Monday – 3 set of 10 at 75 pounds – definitely nothing to brag about.  I did a really short warm up prior – 1 set of 10 at 45 pounds and another set at 65 pounds.  As I went to walk downstairs to go on my run, I could definitely feel my quads burning.  I really didn’t think too much of it and went on my run.  I felt a few twinges in my lower back and butt, thinking it was just stemming from some hamstring tightness I had a week or two ago.

But, on Tuesday, that little twinge became much more.  I tried doing a run + crossfit workout, only to be in some of the worst pain I’ve felt in a long time.  (Keep in mind, I just had major surgery 3 months ago.)  When I got out of my car after driving home to pick up the kiddos, I could barely walk.  I went to the chiropractor, unable to really explain where the pain was from.  All I knew was that my back/hip/butt hurt and that I had shooting pains up my leg with every step, making me think it was more nerve pain than anything else.  I felt much better after being adjusted and could actually walk normally, albeit not pain-free.

I took Wednesday off unexpectedly and absolutely NEEDED to run on Thursday (it was one of those weeks).  I felt the shooting pain every single step, but more at the beginning and it loosened up a bit as it went on, except on downhills, where it definitely felt worse.  After I was done with my run, I sat down in my office to pump before leaving for home.  Just 20 minutes after I was done with my run and I couldn’t walk without excruciating pain again.  I foam rolled that evening, hoping it would be better in the morning.

I could at least walk on Friday during the day and decided I would try to run again on Friday afternoon.  I did a 400m run with crossfit and then decided I would try 2 more miles on the treadmill.  A half mile in and I called it quits.  While the pain wasn’t as terrible as the previous afternoon, I knew I was just exacerbating the problem.  Another trip to the chiropractor, but this time I had a better idea of where and when I was feeling pain.

Diagnosis?  My sacroiliac (SI) joint.  I’ve spent the entire weekend looking up recovery times, stretches, and exercises only to find that I have a long road ahead of me.  A small flare up (which I’m hoping is all that this is) could be 4-6 weeks, while a chronic problem could take months.  I’m frustrated with myself because I knew, I could FEEL, that my glute was not firing correctly and that something was wrong with my left leg/hip/butt/hamstring.  And apparently, this probably has a lot to do with my pregnancy, as I had pelvic pain (pubic symphysis) during my pregnancy AND my ligaments are still very loose.

It’s been a LONG time since I’ve had to take a significant amount of time off from running.  My plan is to do some major cross training, as well as lots of hip mobility and core stability/strengthening exercises in order to fix this.  I’m hoping and praying that my chiropractor can do some ART on it and speed up the healing process.  But, I know my biggest weakness with this is patience.  I know I pushed it last week with doing too much on my squats and way too soon.  While I have a relay coming up at the beginning of May, my next big races aren’t until the middle of June and July, so I should have at least some time to recover and get back to training.  Again, really praying for a quick recovery with this.  Ironic that when I need running more than ever, I simply can’t do it… Oh, and the pool at my gym is closed until April 6th, so there goes that plan…

At least I had my family to make me feel a little bit better.  Plus, a trip to see the Easter bunny makes everything OK, right?

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So, here are my (lack of) workouts from last week…

Monday:  1 mile run, 2K time trial (7:30), 1 mile run (3 miles in 24:21) + Back Squats 3×10 @ 75#

Tuesday:  2 mile treadmill run (16:41)
WOD #1 – For time:
Run 800m
Squats 50x
Run 800m
Situps 50x
Run 800m
(14:17)

WOD #2 – 5 rounds for time:
Run 400m
Overhead Squats 15x, PVC
(13:15)

Wednesday:  OFF

Thursday:  4 mile easy run (8:15/mile)

Friday:  800m treadmill run
For time:
Dumbbell Swings 20x, 20#
K2Es 20x
Run 400m

Saturday:  20 min yoga (Hip Opening Flow)

Sunday:  OFF

  • carla birnberg

    (((((sending you healing thoughts)))) My IT band flared up like that too and it really was all just rest rest rest.

    • I know. And as a runner, I am TERRIBLE about resting. It’s hard to get out of that “all or nothing” mindset. I feel like if I don’t run, I don’t know what else to do! Ha!

  • so sorry you are dealing with an injury.. that back stuff is no fun. It is amazing how you can feel so good with it one day and then bam you are done. H

  • Hope you feel better soon. Good thing there is such a thing as chiropractors right!? I have dealt with back issues quite a bit and I have a lingering thing that I have to be careful with or some nerve to my right quad gets mad. 🙁

  • Sara Anderson

    Take it easy momma… SI joint pain is no joke. (Long time reader, first time commenter.) I experienced it from months 5-9 of my pregnancy (July-November of last year). I couldn’t run, even walk without excruciating pain. For someone who is used to running 40-50 miles a week, it was TOUGH! It will go away, but you have to rest. I know that’s hard. 🙁 Visiting the chiropractor weekly definitely helped a lot. It eventually went away after a few months when the inflammation went down.

    • What did you take for inflammation while you were pregnant? I’m allergic to ibuprofen but I wasn’t sure I could take naproxen/aleve while breastfeeding. I’ve been icing as much as possible, which seems to help, but the ache is still there constantly.

      • Sara Anderson

        I took Tylenol but don’t think it really did anything. The heating pad honestly felt the best on it… I have one of those rice packs that I would strap around my lower back/butt and just walk around with it on. I also had my hubby rub down my butt/lower back really good every night. He loved that. 😛

        • Sara Anderson

          Also I just remembered. I also wore a tight-fitting band around my hips/lower back area when I had to be on my feet long chunks of time for my job. It seemed to apply pressure and help hold things together, if that makes any sense.

  • Amy

    I also dealt with serious SI joint pain during my pregnancy-for about 8 excruciating weeks-I went from running 20-30miles per week to barely being able to walk. I wore a belt around my hips, slept with a pillow between my knees, and went to physical therapy. Oh, and didn’t rin-I was not a happy lady. Like the other commenter, I could only take Tylenol, which might as well be a sugar pill. The good news-it actually did get totally better, and I was actually able to run the last 3 weeks of my pregnancy ( my daughter was born 10days ago) sorry for the novel!

    • Thanks for the comment! I still haven’t taken anything for the pain – I don’t really believe in masking pain and I want to stay in tuned with my body. I have seen a drastic improvement this week and am in very little pain, just some twinges here or there. I’m very hopeful – and you are definitely giving me some hope too! Congrats on the new baby as well! 🙂