Gluteus Strain Week 4 – Still No Running
Posted by scott on November 29, 2008
It’s been 4 weeks now since I stopped running to try to cure what was later diagnosed as a gluteus medius strain. (She’s the professional and I really liked that doc, but it still feels like something deeper to me – more like piriformis region.) After the doc and one PT visit, I have been doing the following PT exercises 1-2 times daily:
- Front heel taps – 30 reps
- Side heel taps – 30 reps
- Bridging exercise – up to 10 (not quite there)
- Clam spreads (my term) – 10 reps – lying on your side with knees bent to form 60 degree angle, hips aligned vertical, open and close knees while keeping heels together.
- Face down straight leg lifts – 10 reps
- Hip flexor stretches – 30 seconds each side, 2 reps
This has seemed like a good routine and I have dutifully performed it, but I’m frustrated that my glute strain does not seem to be improving. I started to reach a new conclusion a couple days ago – could some of the above exercises be continuing to aggravate it? My money is on the bridging exercises or the clam. It’s really frustrating to feel minimal improvement after this long of a break.
So for now, I’m scaling back home PT. I’m deciding that my glutes need a serious break from anything. I’m not going really back to the other core and upper body activities I’ve been doing – pushups, chin ups, the water tube. I joined the fitness center at work and will be looking into yoga classes. My lower body activity will probably be limited to standing on the bosu.
Meanwhile, I think I need to re-adjust my running expectations to start again at the beginning of the year, which is kind of depressing. But it is what it is. I have a couple 8 month plans drafted for the Superior Sawtooth 100, but those both started with 25-40 mile weeks at the beginning of January. I will have to revise those plans as well, as I know that I have already lost a lot of conditioning. Bummer, but probably the right thing to do.