After the New York City Marathon, I took a week off of running as dictated by my training plan. I was a little sore for the first couple of days, but by end of week I was ready to get back to running. Unfortunately, I picked up a bug and ended up sick and in bed for the entire weekend plus a couple of days the following week. By mid-week the second week after the marathon, I was back in the office and ready to get back to running despite some glute and hip pain that seemed to surface out of nowhere early in the week.
Wednesday evening that second week, I noticed the right side of my neck was sore. I assumed that it was probably just a little stiff from spending several days in bed, lying on my side, watching movies on my laptop. On Thursday morning I felt fine and headed out for a short easy 30 minute run. I was super excited for a 7 mile trail race that I was heading to with friends on Saturday. My neck pain returned that evening and my hip and glute still seemed to be a little tight and aggravated, too. I stretched and rolled and tried to get things relaxed for the trail race.
The trail race on Saturday was fun. I was there with many of trail running group and the course was lovely. I was a little surprised at how tired I felt, but my neck wasn’t hurting and my glute didn’t seem any more tight than it had been before some of my marathon training runs. I knew the distance may be a little too much to take on so soon especially since I hadn’t been running so I decided not to push too much. I was happy with my race and afterward I stuck around with my trail friends who were volunteering. That evening my back and neck started to really hurt and I got a little concerned, but I decided to give it a day or two to see whether it was just normal post-race soreness since I hadn’t been on trail in months.
By Monday morning, my back and neck weren’t doing any better and I decided that I should go get checked out to rule out anything spinal or nerve related. I was lucky that a friend and team mate have a family member that is a physical therapist and they fit me in that afternoon. She didn’t think there was any spinal or nerve injury, but felt that I would need some therapy to recover. She thinks I likely aggravated my neck while sick in bed then really exacerbated it during the trail race and hanging out in the cold after. She gave me some exercises to do with my foam roller and we set up an appointment for later in the week.
That was almost three weeks ago. I saw her a few times before heading to Florida to visit my family for Thanksgiving. She had told me I was okay to run short and easy so while I was there I ran a few times. I got in 12 miles that week via four short 3 mile runs. I took my foam roller to Florida and kept up with my exercises. I felt pretty good despite having a little bit of a relapse the evening of Thanksgiving. I had helped chop and cook that morning and aggravated my neck and back so badly that I laid on the floor that evening for relief. By the time I got back to see my PT last week, I was feeling a bit better, but knew that I had regressed a bit. Sure enough, when I saw my PT she asked me to cut back on the running — only twice a week for no more than 30 minutes of easy running. And no 15K race with my friends on the 12th. She also told me that it would be at least 3-6 more weeks before I was recovered. I was devastated.
I haven’t run since my last PT session on Monday. The week was packed with after-work events and to be honest I was so bummed by the news that I had regressed that I couldn’t bring myself to get out the door. My motivation for doing my PT-prescribed exercises dwindled, as well, but I kept up with them.
Recovery takes time and rest. I think the worst part is feeling like anything I do could potentially set me back. I have to be careful about not only what cross-training I do, but little things like crossing my legs, how long I sit or stand, my posture, carrying heavy things, and I have to be mindful to not tense my shoulders, neck, or back which is difficult when they are aggravated. I have been working from home because sitting at my desk at work all day aggravates my back and neck so much. (I have a standing desk on order that should arrive next week.) There is never a moment when I am not in some kind of pain. Sometimes it just an uncomfortableness and others I just want to lay down on a heating pad. When it’s that latter, I get really bummed that I may have set myself back in some way. For me, being injured is much more of a mental challenge than a physical one. I can work through pain. I’m a pretty tough cookie when it comes to that. Being constantly concerned that I am regressing is really challenging.
I am proud of myself for keeping up with the PT exercises especially while on vacation and during the past week when I had an after-work event almost every evening. Here is what she has me doing:
1 minute single leg balance with running arm motion (both legs)
30x standing hip abductions (both legs)
30x standing hip hikes (both legs)
30x single leg bridges with 15 second hold on last one (both legs)
30x marching crunches (both legs)
30x reverse crunches (increasing these until I have sore abs next day, up to 45 wo soreness)
10x cat/cow stretch
3x child’s pose (center, left, right)
3x 30 second door frame stretches
10 second neck stretches (both sides)
2x shoulder/chest stretches
10x upper back rolling
It takes me about 30 minutes each night. I do the stretches in the morning, too, along with the single leg balance. My PT identified a slight muscle imbalance on the side that my glute/hip pain is happening so I do extra exercises on that side. I can say that the feeling of accomplishment getting these done every day is great. And I am excited that I will be returning to running stronger and more balanced. By the time I get back to training, it may be over 2 months from the marathon which I try not to think about. Just want to focus on getting better and stronger. I am also hoping to use this down-time to study for and take my coaching certification test. And I still need to find my A races for 2016. My 40th birthday is knocking on the door, too. There should be plenty to keep me distracted.