Pine Belt Pacers Forum

Hello to all,
I have been a member of pacers for a little over 1 year but this is my first post. I need advice. I have been running for about 1 1/2 years. In June, I pulled hip flexors. While running up a hill I turned my upper body to see where the car was behind me, as I turned I felt the pull and pain. I waited about 2-3 weeks then ran again. Each time I hurt in hip flexors most of time after run complete. I have rested on and off all summer trying to run again with pain again each time. I don't know if started back to fast? to soon? or what? Now I have waited about 6 weeks. Even scheduled Ortho appt thinking what if stress fracture, but worked late... missed appt...now really feels better. Sooo...I really want to run again and do Hobble Gobble. How do I start back??? Any help would be greatly appreciated!! Thanks so much! Susan Blakeney

Hello Susan - First - I am not a coach, and thankfully, I do not have much experience with time off for injuries. I do have some "nags" sometimes, but at that point I scale it back, ICE, ICE, ICE, and then move forward again. Some other pacers will have some great advice for you, from a coaching stand point and some from a previous injury stand point, in the mean time, I have heard many people using the Couch to 5k program with much success. It is a "canned" program so you may need to adjust to fit your needs.
http://www.coolrunning.com/engine/2/2_3/181.shtml There is also Couch to 10k etc. (I have not personally tried any of them)

I would recommend starting off with some type of walking/running plan and gradually, very slowly add more running. If you are just now getting back to running pain free, Hobble Gobble may be too soon, in my opinion. If you are someone who is willing to walk/run a race, you may want to do that instead of running a 5 mile race too soon. (some people would never walk in a race, I wouldn't have a problem with it myself). I would recommend slowly working up to a 5k first and then slowly working up to longer distance races if you choose to.

I hope you will now be able to run pain free, and move forward. Good Luck!

Since moving to Hattiesburg from Houston, TX, I have resorted to self diagnosis for my running related injuries. When I lived in Houston, I was able to find orthopedic/sports med Drs who were also runners. They were great at diagnosing and understanding injuries. There may be such a Dr in Hattiesburg, but I've not found one. I am very lucky that my daughter-in-law, Kim Ryder (a very good runner) is a physical therapist and she has done a great job of keeping me somewhat injury-free by advising me on injuries.

Over the course of 40 years of running and coaching runners, I have encountered many injuries and because of that experience, I think I'm fairly good at self-diagnosis. I usually do a lot of research on the internet and come up with what I think is the problem and then I discuss it with Kim and we come up with a plan that has kept me running. I have had really good luck with finiding information on stretches/exercises on You Tube.

I guess what I'm trying to say is that you need to determine exactly what the injury is and then come up with a plan for rehabbing. So many injuries will necessitate a long-term program of stretching, weights, yoga, etc.

I'm not sure about MS laws regarding referral to physical therapists. I think you have to see a medical doctor who then refers you. If Audrey reads this, she can probaly tell us what you need to do to see a PT. Of course, I think Kim Ryder is the best PT in Hattiesburg.

I agree with Ginny that you do not have enough time to prepare for Hobble Gobble. I also agree that you might need to follow a very structured training program that would lead up to a shorter distance race, such as a 5K. If you wish, I can email you a couple of programs that I have designed.

I did not want to volunteer Becky's services, but now that she has, I would recommend her program. She has worked with hundreds of runners of all ages through the years. She has had injuries, and worked with many runner's with injuries. She can help you to get back to running, hopefully, without an injury again. Then on to pr's (personal records) if that's your goal.

Thanks ladies! Becky I would love for you to email me your plan!Thanks again.my email is susieb1@wildblue.net