Sorry to hear about your injury problems Rosh. I had a similarly frustrating injury sustained at the end of Nov 14, which is only just better now - 5 months later. I tore the tensor fasciae latae, in my left hip/groin. The weakness resulting from the torn muscle caused trochanteric bursitis. So not the same injury as yours, but equally painful and annoying. This is how I finally got it better: 1. Saw GP and got 4 week prescription for Naproxen. (decent NSAID) 2. Absolutely no running/cycling or strengthening exercises or stretching in the injured area until pain free during normal daily activities - this took 6 weeks. 3. 3 sessions of sports massage on my left leg (1 massage every 2 weeks) 4. At the end of 6 weeks, I started some gentle strengthening exercises, but no stretching. 5. Gradually built up the reps and resistance for strength exercises and started walking 20 mins every other day + gentle cycling for 30 mins on the other days. 6. Followed the '5K runner' app, which starts with 1 min run/1.5 min walk x6.
I've kept the strength work going & also introduced some other runner specific strength work. I had a triathlon at the end of March, which I was able to compete in with reduced pace and expectations - so GNR may be ok as its 5 months away.
The most important points from above, were numbers 1 & 2. That's when I noticed the biggest improvement.
I also had 3 sessions of massage/acupuncture, which relieved the pain, but it's the strength, stretching and rolling work, which has stopped it coming back to the extent it was in November - when I could hardly walk!
Is it in your hip? I've had trochanteric bursitis since end Nov 2014, which has been a horrible injury. After trying to sort it with nsaids and a bit of rest, I went to docs. Prescribed no running and 4 weeks of naproxen. Didn't run for 5 weeks, but did some easy biking with my saddle about 5mm lower than usual. I've been doing these exercises every day http://www.menshealth.com/fitness/it-band-syndrome + foam rolling. I've also been doing other functional strength work at the gym. I'm now up to 15 mins running 3 times per week, but can cycle hard for 90 minutes pain free. Still not perfectly better, but nearly there. Good luck!
Birch - a great running history. When are you publishing your running memoirs?
GM - Looking forward to your post run post.
KR - Great to read about your maravan. it sounded interesting when it was described on MT, so even better to hear from someone who actually ran it.
Leslie - Doubling up! Nice.
PMJ - Meticulous forward planning for your American marathon.
Melancholy day for me, with the news that Mrs. F's mum died unexpectedly in her sleep this morning. So a sad end to a year which began with my own dad dying; and a middle with my eldest son getting married. Not quite the script for a Richard Curtis blockbuster. 6 easy miles helped me ponder the mysteries and meaning of life.