Running injury

Hip flexor injuries suck! my right side is so painful still from a car accident in 2010, i struggle to stretch it and improve the strength in it, i used to do a bit of running, but its put me off trying again for fear of relapsing completely again (i couldn't walk after the accident) My physio gave me lots of exercises to do to strengthen it but i find them boring!... I hope you dont give up hope of running the marathon! it may motivate me into trying running again..

Fay x

p.s try Yoga, its fab for core strengthening / hip flexor stretches when its not painful, but first you need to rest it and do as the doc says or you may make it worse x

I used to get hip flexor injuries in high school sports (football, wrestling, track) all the time. I was told by my athletic trainer that if I could tolerate the pain, then go for it. In your case, you are not sprinting so an acute and drastic injury is not very likely but not impossible. I would only rest my injuries for a few days max and it always helped but you're more prone to reinjury. Unfortunately, it hurts throughout the entire forward motion of your stride so walking and even running with a shortened stride like the forefoot and barefoot runners doesn't help much and still aggravates the hip flexor. Listen to your body...if you have a high pain threshold go for it. If not...take the recommended rest and wait for a later marathon.

Did you see a regular PCP or a sports medicine doc? I find regular doctors always say "rest" but a sports medicine doctor understands you need to train and will suggest training modifications and cross-training while you heal.

Not that a sports medicine doc will never say to rest. Mine told me the last time I aggravated my calf injury that I couldn't run for at least a week but 2 would be better. But a PCP would have said not to run for weeks and weeks and weeks and there was no need for that given the type of injury I had.

I hate to say it but you should take it easy getting back up to your long runs, it took me 3 weeks to heal my adductors and I have to do intervals. If they are really sore the next day I have either an active rest day or just rest completely. Take your time because reinjury can take even longer to heal as well as do more damage. Good Luck and I do hope you make it.

Too bad about the hip flexor. It's a funny question but how did your doctor dx the hip flexor? How do they know it wasn't something else? It could be a hip flexor muscle but muscles typically heal quickly a few days or week. If it hangs around it may be referred pain or it may be spasming to protect something else. Some things to consider especially if it's right sided, visceral stuff, such as the colon and gluten sensitivity which is very common. Also checking lower lumbar spine for referred pain from a nerve or disc. Also sacroiliac joint or even kidney, ureter, bladder stuff. I would recommend finding someone trained in putting hands on and knowing what your body is telling them. This could be some osteopaths, chiropractors, physical therapists, energy workers or others. But M.D.'s rarely have that skill. Some do just that most do not. I would recommend finding someone to truly examine your body with a hands on manual therapy or energy medicine approach. let me know if you need help finding someone or need more info ralph@missionhillspt.com

http://www.myfitnesspal.com/groups/home/47-happy-feet-runners-unite
http://www.myfitnesspal.com/groups/home/94-long-distance-runners
http://www.myfitnesspal.com/groups/home/235-marathon-runners-past-present-future

I injured my hip flexor muscles in January and the good news is that they are pretty well better now and have been for about a month or so. I was three weeks away from running a half marathon and ended up doing the 10k race at the event instead. I felt good doing 10k and I think I could probably have completed the distance for the half but I'm not confident that I would have healed up as fast if I had pushed myself that far.

I saw a great physiotherapist who gave me exercises to stretch and strengthen the area and I think that really helped - along with ice and anti-inflammatories. I didn't run or even walk for exercise (as opposed to walking to get through my day!) for about 10 days, then I started back with walking first - for a week, then run/walk intervals, then running slowly and am well and truly back to running normally now.

My best suggestion is to ask your doctor/health professional for advice specifically relating to YOU and when you should start running again. But, if you can't do that - rest and walk for one week. Walk/run for one week. Run slowly for one week. See how you feel after that. I think you'll only be able to judge about the marathon closer to the time.

I was really upset about not doing my half marathon in Feb - I had a lot of emotions around it as it was in the town where my mum passed away and a lot of my training (and the race course) was running past the hospice where she was before she died. But, once I made the decision to run the shorter distance I got a bit of perspective back and realised that mum would have been the first one to tell me not to risk more injury.

There will always be more races, if you can't do this marathon, try for a shorter distance and start planning for the next one.

I'm SUPER late to this party but I wanted to add that I hope you made the decision to rest. I know more than a few runners, from beginner to elite, who went back to training too soon after an injury and hurt themselves even worse. (I'm one of them, I didn't listen to my doc for weeks and now my days are all crutches and orthopedic surgeons and MRIs.) If you take the time off, you'll heal quickly, but if you keep running, you won't ever heal and can do some serious damage.

Also, this part of your training plan concerns me:
Sat 28th- 30k race (18.64miles)

The week prior you're running 13 max. That's a huge jump from 13 to 19 lady, even without an injury. With an injury it's kind of reckless.

I say cancel the marathon. See if you can apply your entry fee to next year and plan for another marathon in the fall. It's not worth risking a season or career ending injury. Swim!