The natural experiment

Well, I have been struggling with this psoas tenditinis forever now. I am in better shape than ever, but still, after 20 Miles, I am limping. Good, I am ready to try the exotic stuff ;)

Aloe Vera : works for everything !

For a full month, I will be following those dietary supplements, supposedly helping joints and cartilage. In any case, cannot be worst or dangerous. It is not that expansive either, maybe 10-20$ for a month of caps. I can live with that.

Vitamin C could help
And MSM, Glucosamine are the official joints and cartilage builders

Quick Internet check-up, lots of stuff as always, but couple of supplements - plants come back and with - not surprisingly - lots of good reviews, from believers.

Test will be simple. One month of try. One marathon in the middle of it. Checking how it goes afterward. Recovery. Pain. Limping. Easy to compare left leg and right leg. As a bonus, my right shoulder is still bugging me, then it might help over there too, who knows.

Now, lets check of the placebo effect is for real ;)

"Look at the size of that thing"

I know, could not help it. Back in the days, in a galaxy far far way, I seduced my wife with Star Wars quotes. In French, at the time.

Anyway, I am slowly working through the pain in the right hip flexor, as usual, was very worried about the race tomorrow morning, 12 miles, and 2 days ago, I could barely walk the dog.

I took me a week to realize: stop focusing on this damn leg, everything comes from your back.

While axing this stump, I should have adjusted my posture, pelvis forward as would say a yogi, use your Ki, would say a Kendoka.

Roots, Bloody roots

And I should have stretched, before, during and after. twice.

There was a hole there

Next time I will try to remember it. All starts from your back.

Next week, I am back on the Internet to design a stretching strengthening program for my back.

Next day, I will be running an half-marathon

Next year, I will be running my first marathon.

Pain is back ..

And Back is pain.

Life is funny. Always ready to play tricks. I managed to score a couple of "long" sessions last week .. more than one hour or kitesurfing, maybe two hours of surfing. (Yes, at "work", the worst is over).

I was gloating again, How I beat this injury, now I could run forever, etc...

Because this is "racing" week, I decided to take it easy, went to the pool instead of running and did some gardening. Good idea.

Magic remedies. Ice and Advil.

One hour long swim (could not hold myself, I was feeling great) and lite Gardening (I am not really a gardener. What I call "gardening" was stump removal using a pick and an axe. Not really easy-peasy.) means back pain. And back pain conduct directly to psoas tenderness.

And now, at 4 days of my first race, I can barely walk. 

Like one year ago. Funny.

Hopefully the magic remedies will put me back on my feet tomorrow.

Crossing fingers.

Yoga Man

A quick morning post for a morning subject. I am really convinced that stretching a lot is a big part in my partial recovery. Specially, the morning one, when I salute the sun. Seems a little bit grandiloquent, and the fun is usually already up (I have a tendency to work late nowadays and ccan barely get up before 7AM - I used to do better), but you got the point.

Sun Salutations - Part1

Sun Salutations - Part 2

However, can you appreciate the new wood boards on the Lanaii ?
Thanks Manu!

Back to the beginning

Things are moving fast on our side. More details later.

But the post of today is about my psoas. Again. All over again.

It is very frustrating to feel the same pain, maybe with less intensity, than 8 month ago.

Ok, part is certainly my fault. I never stopped running, swimming, kiting, surfing, never really let my body rest. And as soon as the pain disappear, I usually get lazy, and do not exercise the good stuff enough.

Good stuff ? Core training. Butt training. Wait.

Most certainly, I was doing lunges when I hurt myself again. Aren't lunges supposed to be good ?

  Looks easier than it is. Feel easier than it is.

Truth is, lunges are hard. I was doing a quite easy work out, 4 rep of 20. Switching with push-up and sit-up, it did not seem that bad. Again, those muscles are tricky. They don't warn you. Once warm, you can almost go on forever. You will pay the price later.

Here is my understanding. Sitting all day, those muscles are weak alright. Building core strength will protect them of over use in some sports, like kiting , surfing. Share the load. However, if you target specifically those muscles, like lunges do, you are to be cautious. And start at the beginning. Low rep, low effort. Build it from there. 

I promised myself again. As soon as the pain disappear, I will be smart. I know, like last time. Back to the beginning. People never change, and pain will continue to hurt.

-Interlude - Are you fit to run ?

I wish I did that for years. Awesome sequence from Runner's world.

Runner's World : Fit to Run ? Workout



Sitting too much ?



Yes, I know. But I said 'Except exceptions", right ?

Salute !

I never really started the full somatic serie, but i enjoyed the morning stretch. After years of battle, I finally decided to give a shot to Yoga (I should have started years ago). A small shot, I concede. We will see.

Anyway, for the time being, my morning strecht and wake up will be around the idea of the famous "Sun Salutations".

As I am feeling better overall, it is harder and harder to keep with the exercises and daily stretches. However, I know how important is it to keep on going. My guess is a routine, easy to follow and well defined will do the trick for the morning.

the serie

I know, I know. If you read this blog, you already should think it took me a long time to go to this Yoga thing. Truth is, this is kind of my wife playground. Unconsciously, I guess I was reluctant to join. Only idiots refuse to change their mind.

Idiot at the wheel !

Piri.. What ?

Discussing with a friend, another related injury in the psoas / back pain family.

"Piriformis syndrome is a neuromuscular disorder that occurs when the sciatic nerve is compressed or otherwise irritated by the piriformis muscle causing pain, tingling and numbness in the buttocks and along the path of the sciatic nervedescending down the lower thigh and into the leg."

http://en.wikipedia.org/wiki/Piriformis_syndrome

"When piriformis syndrome is caused by weak abductors combined with tight adductors, a highly effective and easy treatment includes stretching and strengthening these muscle groups. An exercise regimen targeting the gluteus medius and hip abductor muscle groups can alleviate symptoms of piriformis syndrome within days."


No surprises here, daily stretches and strengthening are the answer. After some R.I.C.E..

Another one to add  to the list...

And again, Runner's world got the answer:

Muscle imbalances can contribute to piriformis syndrome. Sitting all day can result in overactive hip flexors and weakened glutes. Strengthening those rear muscles will alleviate stress on the piriformis muscle.
http://www.runnersworld.com/injury-treatment/get-over-it-piriformis-pain

Sitting, Again ? We really have to learn to code on the move.

Maybe with this ?