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STEPHLOKI's Photo STEPHLOKI Posts: 5,292
1/17/13 4:23 A

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LisaD,

sounds to me like your muscles are cramping. For me 3 thinks help:
1. Stretch properly after a run, the whole body (I never used to take core stretches serious after runs, until I had such sever problems I ended up in a corset)
2. Eat you Bananas
3. Check for your trigger points and work on them with a foam roller or a ball. I use a rounders ball. If you google you will find charts with trigger points, those for all leg muscles & lower back are the usual culprits when running.

Hope it gets better soon

Strength training is also very important I totally agree with what TYKXBOY says

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TYKXBOY's Photo TYKXBOY SparkPoints: (41,821)
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1/16/13 7:00 P

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Remember to do strength training, especially your core and upper body. Too many runners think that all they need to do is run. I was one of those people and now I have chronic back problems. The pounding from running can really wear down your upper body if you aren't doing anything to strengthen it. Those core and upper body ST will also improve your running because you will no longer suffer the upper body fatigue.

So, do some core work to strengthen your core muscles and exercises to stretch your back as well as some additional work on your arms because you do swing them constantly while running. And don't forget to also do some squats for your leg muscles because your legs help stabilize your back as well. You don't need to overdo it, but some squats, some planks, some bridges, some supermen, some squats and some arms curls will do wonders for your back.

"One machine can do the work of fifty ordinary men. No machine can do the work of one extraordinary man." ~ Elbert Hubbard (1856 - 1915)


LISAD322 Posts: 3
1/16/13 4:03 P

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I just started training for my first half marathon and hurt my back on Monday. I don't typically have back problems but this time I couldn't even stand up straight. I didn't do anything in particular, just lifted an empty recycle bin and BAM. I was walking around like hunchback the rest of the night. I checked with my nurse at work and she said to rest it for at least 3 days. Anyone else have back problems from running? Is there something I should change in my form? I'm just a novice runner and by no means am I going for speed in my first HM but just want to finish. Any advise on how to treat the back problem so I can continue my training?

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DARKKAT's Photo DARKKAT Posts: 640
7/18/12 4:02 P

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Glad to hear that your runs are progressing. I had a hip injury 3 weeks out from my half. I went to physio and took his advice (including resting) and managed to complete my half in 2:10 with minimal pain during or after (and no more than my un-injuried running buddy). I've accomplished my goal, so now it's time to start healing and figure out what I can do to prevent this injury in the future.

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STEPHLOKI's Photo STEPHLOKI Posts: 5,292
7/18/12 2:55 A

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Crazy Mango,

that is great!

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STEPHLOKI's Photo STEPHLOKI Posts: 5,292
7/18/12 2:54 A

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Crazy Mango,

that is great!

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THECRAZYMANGO's Photo THECRAZYMANGO Posts: 6,463
6/29/12 11:59 A

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I have been running 3 miles for a couple weeks with no discomfort. Yesterday I did intervals for a total of 4 miles. It was after those 4 miles that I was "Hey! I didn't have any discomfort!" emoticon

-Savannah

Not worth having is easy!




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TYKXBOY's Photo TYKXBOY SparkPoints: (41,821)
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6/29/12 2:21 A

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I've hurt my back a couple times in the last few months. The first time I hurt it, I tried to run to loosen it up and ended up only making it worse and ended up doing no running for two full weeks.

Once I finally got my back adjusted and loosened back up, I was ready to run again, but I was really gun shy. So, I started out real slow. Even though I had been just one week away from racing a half marathon and was capable of running long distances, I started back into running with some real short distances just to test out my back. I did 1 mile then 2 miles then 3 miles and took a couple days off. The second week I ran four times, but only between 2 and 4 miles. Finally, I ran 5 miles during the third week.

Once I had run for three weeks without my back tightening up and without any other sign of my back doing anything wrong, only then did I begin running my usual schedule of 5 mile runs and a long run on the weekend.

It's good to ease back into your schedule after an injury. You don't want to just jump back in and re-injure yourself by overdoing it.

If you're running without any pain or discomfort, then you can start adding more runs and easing your mileage back up.

It's no unusual to be nervous about getting back into running after an injury. As long as you ease back into it without any pain, you should be fine.

"One machine can do the work of fifty ordinary men. No machine can do the work of one extraordinary man." ~ Elbert Hubbard (1856 - 1915)


STEPHLOKI's Photo STEPHLOKI Posts: 5,292
6/27/12 6:50 A

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Mixing it up is a good method. Not just changing around the kind of exercise you do, but also the speed, sometimes run slower, sometimes faster, at certain days just walk or do intervals different than usual. That way you not only challenge your metabolism into working harder, but also use your muscles differently and prevent certain stress injuries.

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EMMANYC's Photo EMMANYC Posts: 1,702
6/23/12 3:48 P

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For such a short run-walking career, I feel like I've had more than my fair share of injuries, mostly over-training. I had shin splints that turned into a stress fracture, lingering piriformis trouble, some hip trouble, etc. I also had emergency abdominal surgery last year, just before I was supposed to do my first HM, and, more recently, re-ruptured a disc in my back (not from running - from lifting too much weight scuba diving).

But I have kept up my run-walking workouts. I really enjoy it, and I'm determined to conquer some of the nagging over-use injuries by finding a solution (or multiple solutions) to address them. I do find that I have to modify any recommended race training system to progress more slowly and to cut back on running miles. I typically only run 3 times per week (instead of the usual 4-5 runs), and do cross-training on the other days. (I usually work out 2 days in a row, then have a rest day.) Even on my running days, I often mix in some low impact cross-training to extend the workout times without over-stressing my piriformis or lower back. And I expect that in my training for my next HM (in late October), my long runs will max out at around 90 minutes, and I'll only do 3-4 runs that are more than 60 minutes in the lead-up to the race.

I also work out with a trainer who specializes in dealing with people with injuries. (She's an ex-dancer who had to work through some injuries herself.) We do a routine focused on strength, stability and flexibility for runners. I also have done some Feldenkrais sessions to work on my running form, and I think that has helped, too.

My older sister, who is an uber-athlete and has run several marathons, dozens of HMs and a number of tris, has also recommended the "week off" every 5-6 weeks approach, as well, and I try to do this. Every 5-6 weeks, if it doesn't happen naturally in my schedule (e.g. due to travel), I do a very light week. For example, my workout week might consist of some easy walking (e.g., my commute to and from the office), 1-2 20 minute light cardio workouts, and something fun and different (like swimming). I seem to bounce back stronger the following week.

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RUN4FOOD's Photo RUN4FOOD Posts: 1,416
6/23/12 11:15 A

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Some good advice here. A few weeks ago during a 5 mile run my hip really hurt the last mile so I walked most of it. Since then I've been doing stretches, using resistance bands and not running at all. This seemed to have worked for me. Today was able to run a mile without any pain. I'll keep listening to my body and will try a slightly longer run next time.
I did make a doctor appointment for Wednesday, but I think I'm going to cancel it.
If you don't get better soon, maybe seeing a doctor is the best thing to do.

Gary


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STEPHLOKI's Photo STEPHLOKI Posts: 5,292
6/22/12 2:39 A

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I agree, you have to start increasing your number of runs now. That way you can step back again if you have increased too much. I have just started increasing the length of my long run. I have been doing 12km runs, I increased to 13km, will try 14km this weekend and then take it from there.

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THECRAZYMANGO's Photo THECRAZYMANGO Posts: 6,463
6/20/12 10:10 P

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I have been running but just not my 3 runs a week. It has been more like one run a week. Maybe I should get more consistent and regular! I am hoping to start training for the Whistlestop Half Marathon which is on October 13.

-Savannah

Not worth having is easy!




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STEPHLOKI's Photo STEPHLOKI Posts: 5,292
6/20/12 1:29 A

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I have had many injuries in my running career, some through wrong training (I actually triggered RA by overtraining), some through strain, some through falls. When I had broken my hand, it also took me a while to get the guts to run again after the plaster was off. I started by walking, then adding running intervals, slowing down if I panicked. Then slowly I went back to running. But I do all long runs (above 10km) in the run-walk Galloway method, which works very well for me.

So I think being hesitant to go back to running after an injury is normal.

Also when I started running again after having had the first severe RA attack, I also panicked every time i had joint pain. Now over the years I have learned to listen to my body and when it hurts, I stop and walk. I don;t push myself any mroe the way i used to. But I still set goals and try to achieve them. Only if my body refuses i don;t get annoyed any more....LOL

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GLADGAD's Photo GLADGAD SparkPoints: (35,385)
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6/19/12 10:53 P

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Timothy - you're not alone in your hesitation to ride after a crash. My tri coach, who is an Ironman and in fact has won her age at Kona, crashed last fall (a car hit her) and it took her a few months to get back on the bike. Even then she was still very nervous.

As far as running injuries go, I have been injured a couple of times. When getting back to running, I simply start slow with short distances and take note of how I feel during the run and in the day or so following the run. From there I'll decide whether to push it or not. For example, if it doesn't bother me during the run, but it's slightly sore afterward, I'll continue to run but I'll continue to take it really easy and note whether the injury is getting better, worse or staying the same. If anything hurts during the run, I'll stop.

-Carolyn

"God gave you your body as a gift, so you should take care of it." - My Mom
TIMOTHYNOHE's Photo TIMOTHYNOHE Posts: 4,317
6/19/12 10:37 P

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I've not had a running injury, but in April I did sustain a concussion on my bike. Ok, not ON my bike. I was off the bike ... the hard way. Broke my helmet. I haven't ridden since, except to take my bike home. The doctor asked me to stay off until my shoulder (unrelated rotator cuff surgery) is allll better, but frankly I have no real desire right now to rush back to it.

Start by doing what is necessary, then do what is possible and suddenly you will be doing the impossible -- St Francis of Assisi

Rock 'n' Roll Dublin Half Marathon, Dublin, Ireland, 8/5/2013
ie.competitor.com/dublin/


THECRAZYMANGO's Photo THECRAZYMANGO Posts: 6,463
6/19/12 8:13 P

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...have you been hesitated in running again?

I have had hip and knee issues that caused me to stop my training for my first marathon. Since than, I have been able to run 3 miles. Honestly, I am nervous and a bit scared to push it. In the last few weeks, I have running minimal. I would like to train for a half marathon or two.

Anyone else felt like this???




-Savannah

Not worth having is easy!




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