Here are the things I know 9 days into my injury;
1. I'm a dumb ass
- People told me not to do too much intense running and I didn't listen
- My knees told me they needed ice and rest and I didn't listen
2. This is frustrating
- and causes stress in other areas of my life
3. My injury was caused by one or a combination of the following
- Too much volume
- Too much intensity
- Too many jump squats or burpees at fitness class
- Pushing too hard on the bike
- Pushing too hard on the run
- Pushing too hard for my fitness level
- Bike fit
- Cleats worn out or needing adjusting
- Weak hips
My knees have improved to a point. I no longer have any sharp pain and I can walk without limping, but I do have a dull pain when I walk and when I push even a little on the bike. I'll be out of town next week without access to my bike, so I'll add some light running and see if the situation changes.
What is my plan?
1. I started doing these hip exercises to strengthen my hips and glutes. I've known they are weak because they get very fatigued just doing 50 yard kick drills.
2. I had been saving for an IPad, but never pulled the trigger. I decided to spend the money on triathlon stuff instead. I made an appointment for a two hour bike fit and will buy new pedals and shoes at the same time.
3. I'm going to call the doc and schedule an appointment with an orthopedic doctor to make sure I'm not doing an irreparable damage. Do they give discounts for getting a double MRI?
4. I'm going to keep things in perspective. This is just a hobby and four years ago I would go months without running. It hasn't even been two weeks.
5. When I get back at it, I'm not going to worry about run speed until after my half iron race in July.
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Heal up Mike!
Injuries are so frustrating. I hope you'll heal up ASAP, wishing you healthy thoughts!
On the downside, you were a bit of a dummy. ;)
On the plus side, you're learning from it, and will come back stronger.
Truthfully, I think a lot of gains can be made from a lot of easy running. Worry about the speed when you've been injury free for a while.
I hate that you're still hurting, but it seems like sometimes we have to keep learning the same lessons. Sounds like your plan is a good one. Heal fast!
Heal soon, my man. I know how much of a bummer this is.
But you are getting new cycling shoes, so that's a tiny little consolation prize, right?
Injuries turn the best of us into dumb asses. Except for me, of course. ;)
Here's a great video that helps strengthen the hip. Our high school kiddos do this daily and I do too (cough, cough) :). Sarah, pictured in the video, her husband is a graduate of our high school and is now an elite athlete (Brent) - cool, huh?!?
Hurry up and heal, injured knees!
Ah! Do i ever understand the thoughts you are having right now. But even when you think you are doing EVERYTHING right, injuries can sneak up on you.
Sounds like you have all the right questions- Hope you get some good answers.
Get well soon!!
#4 of your plan is so important!
Injuries are so frustrating!! I completely agree with you on this...'causes stress in other areas of my life'! Hope this clears up for you soon.
I was actually going to post the same video Jill posted. Coach Teresa has me doing that about 3 times a week and it has seemed to help my injury proneness go away.
ARGH what a bummer! hang in there...
I feel your pain. Good luck. It is hard to put it into perspective when that is what you want to do. Good luck and hang in there.
It's an ongoing journey - it's amazing that we aren't all in worse shape despite all the ridiculous things we do to our bodies.
Take it easy on the knees while skiing next week!
Sorry about the knees :-(
I've just started doing the hip abductions on a regular basis. A sports med doc on my team suggested doing them for IT Band problem prevention. I make sure my toes are pointed downwards on the leg I am lifting.
Take care of those legs!!!!!!
Get better soon!!!!
Sorry about your knees - I can sympathize - I tore my medial meniscus in both knees - each time in PT after surgery, I was told to strengthen my hips and glutes to prevent more knee injuries...hope you feel better soon!
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