119 views and no replies, come on guys 'n' gals.Stew, I'm no expert by any means. All I can say is if I had a niggle then yes, i'd probably give it an extra few days of no running. On my next run i'd probably walk for half a mile or so at a brisk pace to warm the muscles up then pick up the pace.I would certainly continue with the stretches but take it real easy with the groin stretches.Like I say, i'm no expert but I hope that helps and best of luck with the race.Mick
If you don't rest adequately, your adductors will get worse, maybe to the point where you become one of those horror stories you've been reading about. The longer you repeatedly irritate them the more damage you will do and the longer they will take to heal. Runner's, experienced and beginners alike, tend to try and run through pain for the sake of making some race they have planned - it nearly always ends in disaster.
Don't judge what you should do based on planned races or set ambitions - listen to your body because it's actually smarter than you and it's doing it's best to give you a heads-up. You got a reaction after a 9K run then even after a couple of days rest you got a reaction after just 3.5K. You might not like what it's telling you but ignore it at your peril. So forget about races - there'll always be races to run and things to aim for in the future. I've lost count over the years of how many races I've had to ditch to avoid making a bad situation worse.
As regards dealing with it, there are short term and long term actions. In the short term, you clearly need to rest more. You should take at least a week off, preferably two. I would also try anti-inflammatories (like ibuprofen) as well as ice, while you are resting and start to gently stretch the adductors (not when they are cold) - don't overdo the stretching - keep it gentle and stop if it hurts too much. Longer term you should focus on good hip flexibility and core strengthening - there's ton's of info on all this stuff on this forum and on the web.
Many of us have been in your position. You just have to accept these things - it goes with the turf. Keep your chin up. If you follow the standard advice and you still get repeated bouts of this then you might need to look at your biomechanics - but hopefully it's just a case of you doing a bit too much too soon.
Visit the official Runner's World page
Follow Runner's World on Twitter
Other Natmag-Rodale Sites
Run For Charity
About Runner's World
Runner's World is a publication of Hearst Magazines UK which is the trading name of The National Magazine Company Ltd, 72 Broadwick Street, London, W1F 9EP. Registered in England 112955. All rights reserved.
Website powered by: Immediate Media Company Ltd. | © Runner's World 2002-2013 |