Ok, here’s the deal. I’ve been nursing some old injuries for the last couple of months (Achilles and L-Glute). The achilles was the main issue though and I rested it after I ran 49. in the hurdles. It got better with EMS and DMSO treatment, however, in my last competition on April 24 I was warming up with some brisk strides and slightly twinged my QUAD! I still ran 49 on the sticks though. It didn’t feel bad until practice on the following Monday. I have been either resting it since then by doing long workouts w/ a day or two off. It felt good today so I eased into some quicker stuff (100m strides-13 pace) and twinged it again(slightly)!!! The achilles & glute are better but the quad … makes it almost impossible to sprint, not to mention hurdle.
QUESTION:
Besides therapy what workout could I do to keep fitness and still be prepared for 3 rounds?!?! I’m starting to freak out here.
Where are you and what therapy are you getting? You need to get this quad sorted out right away!
Hard to say what lower body work to do without a diagnosis on the quad. Work the upper body weights with a push/pull split 4x/wk (Mon, Tues, Thurs, Fri)and depletion push-ups 2 x/wk (Wed, Sat) for stimulation and use EMS on the hams, gluts, Erector Spinae, and abs (be careful with your selection of sit-ups till you know if it might be a problem).
You can use high intensity EMS daily, as it bypasses the CNS. Protocols for the EMS and the depletion push-ups are in the archives. Do this for 1 week and re-adjust after your diagnosis. Good luck!
Sunny Florida. So far the only therapy has been - self massage, Stim, moist heat, and DMSO rubs. I had a therapist look at it and he said it was a slight strain. Just last week I was able to run 3 sets of 4X200(27 sec) w/ 30 sec rec. Today I stopped as soon as it started to cramp up, but its sore right now. Program sounds like a plan since I won’t be blazing any all out 300’s. Any suggestions on squating, hip flexors, ham curls, etc…
You need ART to break up the adhesions right away. Post your city and maybe somebody knows a good practitioner in your area. Your present therapist hasn’t done the job for you. Someone has to do a hell of a lot more than “look at it” and state the obvious. Get on it before it’s too late!
So you’re saying I have a chance, right? Unfortunately medical prowess in the Jacksonville/North Florida area is at a minimum. I’d be better off taking a trip up to Atlanta this week.
I sent him a U2U message shortly after the post with all the needed info. Many people want to run fast but I never force feed therapy. If they want to get better they make the appointment, show up on time, and pay the bill. Good luck at nationals.
Thanks everybody! Now the challenge starts … how to stay/get super race fit in a recovery stage. I’ve been banking the weights like you said CF and doing some pool(I hate it!). Rather jog 3 miles
Called and left a message with him about an appt. Been to Atlanta in the meantime and it feels better after using light therapy w/ deep massage. Seems like a lot of people recommend your guy though or an Irish dude by the name of Hartman (really popular) so I look forward to seeing him.
OK! Besides being able to do 5 step Drills over 39" HH’s and a normal warm on the track up until:
Thursday was my 1st real day back on the track. I did block work[2X20m, 1X35m, 2X50m (5.9s & 5.82)].
Friday I worked on getting my rythm back with 6X 4 IH’s(15 step stride pattern) then attempted some Speed Endurance work. I Intended to try 5X100m w/ 30s rec @ 11.5 pace but only made 2X2. Combination of being tired and feeling the hammy[last thing I need is to pull] Times were 11.92/12.44 & 11.38/11.69
Saturday I went race pace over 2X7IH’s (30.81 & 30.44) w/ 15-20 min rec. It was smooth but splits were irratic.
Five Day Crunch
Unsure about my 400m fitness/speed. Is it too late to test it. Need a new plan?
