Although there have been a few setbacks, I am making overall progress week to week. I'm not going to lie, the past few months have been very hard. BUT I do (finally) have confidence that there is an end to this injury!
I have been posting every day about my recovery on my Fast Running Blog if you want to see the daily ups and downs. On this site, I am breaking up the recovery into 3 blogs - First 6 weeks, 6 weeks - 12 weeks, and 3 months - 4 months.
|Rock bottom - riding the scooter at the grocery store.|
Week 2: Still in a lot of pain. I went off narcotics after a week, although I never felt like the drugs helped much. After moving around for a couple hours at a time, I had to lay down for several hours to recover. Overall pelvic pain dominated the week and ice was my savior. I walked every day and got up to a distance of 1 mile. I was only waking up 1-2 times a night needing a new ice pack.
Week 4: Back to feeling pretty normal with daily living with just a general achy-ness. We got a cute, old foster dog for healing powers and a friend to walk with. I started walking for several miles every day and felt about the same as pre-surgery - groin discomfort, TFL and glute pain. Although I felt a little better, overall I couldn't tell if the surgery did anything yet. I started physical therapy with these exercises:
- 5 min, 10s holds of light pelvic tilt
- 3 x 15 glute activation - make sure glute fires first (http://goo.gl/jv4c84)
- 3 x 15 oblique cable exercisee
- 1 x 10 core stability hip rotation (http://goo.gl/BnycHq)
- 1 x 10 straight leg raise
- Pelvic adjustment
Week 5: Lots more walking. I was still struggling with compensation patterns but am able to walk several miles a day. I tried running for a couple minutes and it caused my adductor and groin to be sore the following day. Continued the routine of physical therapy and made some progress. Increased the number of sets on other PT exercises and added these exercises as well:
- 90 second hold of strain-counterstrain position of iliopsoas
- 1 x 10s psoas inhibition exercise (patient lies supine in hook lying and is instructed to dorsiflex at the ankle and push through their quadriceps as if to gently slide up the mat. The challenge is to contract the quadriceps without activating the hamstrings. If done correctly, the tibialis anterior and quadriceps are activated, while the hamstrings and psoas are inhibited)
Week 6: I incorporated a tiny bit of running into my walks. I could only run for a minute or two before my right leg ran out of power or my groin started to hurt. I am still very diligent about the PT exercises every day.