March 13, 2015
In a prior post, I mentioned that I developed an overuse injury while training for a half marathon. Specifically, the adductor muscles of the inner thigh, which act to stabilize the lower extremity during walking or running, got overworked and inflamed.
Luckily, researching to pinpoint exactly where the problem lay, I came across a wonderful resource that every runner should have in their arsenal of care. The Running Injury Oracle was able to identify the type of injury, and basic self care of the injury, such as rest, ice, stretching and massage (which just reinforced information and skills I already have at hand.)
Most importantly, they also give advise about safe return your sport, including exercises to prepare in order to avoid re-injury. And for a newbie to any sport, these same exercises, specifically core stabilization, should be mastered before the feet even hit the pavement. Thankfully, I did not have any trouble accomplishing this exercise. As a physical therapist, I teach this concept to my patients all the time, especially the low functioning ones. The theory is, that if your armature (yes, that's an artists term) is not firm or stable, basic movement is difficult or impossible. Our bodies are designed to stabilize through the torso before we attempt to move our arms and legs. Once you have awareness of core stabilization, you'll be able to feel it happening, even if you're simply reaching into the cabinet for a coffee cup.
The other test and exercise that is so important for runners, is pelvic stabilization. And here is where I was in for a shock. Upon performing the test, I could not manage it without either a handhold or putting my foot down. My supporting knee wobbles all over the place on both sides. It is no surprise, I was able to accomplish this test easier on the left side than the right. Given my history of compromise through the right SI joint, it makes sense that I don't have good pelvic stabilization. Without mastering those pelvic exercises (which basically is the pelvic stabilization test repeated) I have no business running or else I'll just re-injure myself. So even though I didn't plan to run the half-marathon, my training for it is over and a new training program has taken its place.
Posted by linda at March 13, 2015 8:01 AM
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