Now 1 year post op. Having spent a lot of time on exercises for strengthening core and using hip flexor stretching exercises which seemed to virtually eliminate my slight limp, decided I was ready to try small bits of running.
Twice now have done 5x2 mins run/walk.
But later on in the day I feel a return of groin pain reminiscent of the groin pain I felt when I tried to run post-op.
Hello Miss Spaghett, I have been injured from running since July 2011 and so feel your pain and frustration.
A few thoughts.
You have longstanding depression/anxiety and relatively recently you have discovered something (ie running) which alleviates your problems - a godsend! Therefore the natural thing to think is that you must do more and more of this new godsend. WRONG! Running/exercise, like everything else in life is not to be abused. It is something which is to be nurtured which means doing other less attractive and boring things to bring the running forward. This means not overdoing it, focusing on strengthening programmes and exercises like pilates and bridges for core, clams for glutes. And any increase in running should be done very gradually and with care. DO NOT TAKE IT FOR GRANTED or you risk your body and therefore your overall wellbeing. I learn't the hard way. I suspect you have gone gung-ho on the running front running from your demons, but you must run smart and sort out a sensible programme, especially as you are new to it.
A sensible programme can also involve I session swimming, a session on exercise bike, couple sessions on core - core is MASSIVE for wellbeing and reducing risk of injury. Another session can be running on grass to minimize impact on knees.
A sensible and tailored running programme also allows you not to put all your coping strategies for everyday life/good mental health into the one basket-ie becoming overly dependent on exercise to deliver mental stability. As other have said, you should also allow time for other important things in life- seeing family, work, even diy/domestic chores. Exercise IS important for good mental health, but exercise is only 1 important part of the jigsaw, and can become a problem in itself if you focus too much on it to detriment of other things
But not being able to run at all at the mo sucks, but life is one big adjustment. Now is a good time to learn pilates exercises, start a core programme, can u swim? You will be stronger when you get back to running.
Thanks Pipes, always good to hear a success story, and any tips etc always very welcome. Again, it is very encouraging to hear of how you have bounced back-I'm sure you are loving it down your running club!
For my part, was doing fairly decent but just struggling to shake off last bits of tightness and an ever so slight limp - being 'in flexion' like driving the car or sitting at a desk for long periods seemed to make it worse so recently I again explored youtube looking for hip flexor exercises. This bloke here 'funk Roberts' has really helped, and I can now bring my knee up to my chin without pain, and today walked freer than ever.
2 of funk's exercises are pure murder to do but about 1 minute after doing them I am already feeling freer and more flexible. Hopefully Hopefully this is the last crucial piece of the jigsaw, and I contemplate a graded return to small bits of running on grass, on top of a large pilates-based/clams strengthening programme.
And I'll have to get my 2nd hip done
Here is the link to funk if anyone is interested in hip flexor attention