Coach's Corner

[handcycle2005]

Besides the stretching, did the physiotherapist recommend any specific exercises for the rotator cuff. This Wiki article illustrates the basic moves.

The injury needs to be fully healed before you can resume certain movements.

DO NOT do any exercise that causes pain, you're only re-injuring the muscle.

Frankly, this is something beyond my experience and should be seen by a sports medicine specialist.
And be aware for severe rotator cuff tears, surgery may be necessary.

[handcycle2005]

WebMD rotator cuff rehab at home.

Again, this is an injury that really needs a doctor's hands-on. Ice, NSAIDS and avoid movements that cause pain until you see a doctor again.

[crazigerl]

Thanks Handcycle, the physiotherapist was at a sports medicine facilty, I can still do a lot of exercise without any pain so I'll just keep up with that. I'm seeing a surgeon later in the month.

[VitoVino]

Hey Coach! Gotta question for you.

I've increased my running lately. I'm now almost running a full 4.4 miles without stopping (I probably could do the whole thing ns but I'm still trying not to kill myself as I'm still not in the shape I want to be in). My time is less than 10 min/mile and I'm happy with that right now.

My question is, out of nowhere, my left hip has had a slight pain that I've noticed after running. It seems to have appeared out of nowhere, never had any problems with hip, knees, etc before. It is very slight, noticed it about a month ago, it went away after a few days, I continued running and it didn't reappear for weeks. Yet yesterday it mysteriously reappeared after running again.

I've been stretching prior to running. Not really warming up "officially", but my warmup consists of taking it easy for the the first half mile before I push it more.

This is very slight pain, hardly much at all, and not getting any worse, but I'm wondering what could possibly be going on with this. Any ideas? Thanks.

[handcycle2005]

First, stretch after your run, your muscles will be warm and more receptive to a good stretch.

Where in your hip is the pain? Different places, different causes.
Couple of resources.
Cool Running:Hip and Back Pain
Running Times:Owner's Manual

[VitoVino]

Thanks HC.

Best I can tell, the pain is isolated to the Iliac Fossa, in the front, outer part. I'm thinking it's a tendon inflammation.



I'll check out those resources.

[handcycle2005]

Vito, look at this Google search.
Looks like there's not really any way to injure that particular muscle but there are other causes.

[VitoVino]

Thanks HC. Sheesh, good resources, and a little scary.

I'll keep close attention to it. Luckily it doesn't appear serious as it's only a "finger point" (not spread out) and it's associated with running only. But I won't rule anything out and will keep attentive to it. If it gets worse, I'll go see a doc. I'm pretty sure it has not gotten worse but it's so hard to tell since it's so intermittent and then goes away rather quickly (within hours).

Thanks.

[dear_abby]

My normal routine
Sunday, long walk
Monday Short (warm up) run, then strength training
Tuesday Spin Class
Wednesday - 5 K run, then boot camp class (strength training)
Thursday 5K Run, then yoga
Friday - Spin class

My goal is to beat my prior time of 29.45 - I routinely do 5K in 27 minutes on a treadmill first thing in the AM.

The race is Thursday after work, I've only run after work once, it went fine, but no speed demon. I plan to skip running Thursday AM, should I also skip yoga? Can I do my Wednesday routine?

I plan to eat a good breakfast Thursday, a light lunch, and a banana and peanut butter around 4 before a 6:30 start time - any thoughts?

Also, my prior (and only) 5K water was a problem, the halfway water point wasn't enough for me, any suggestions? HOw can I keep my water sufficiently high before the race that I'm ready?

Thanks!

Abby