5 very slow miles on the home TM
I really had to keep my heart rate down. But my stitches and graft felt alright in my mouth.
3x10
walking lunges
single leg hamstring lifts
ball squats
side to side lunges
3x15
overhead press
butterfly
skull crusher
row
Stretch and foam roll
Back in August I had some major right groin/left hamstring (at the insertion point). I've been able to manage it by keeping my running slow. BUT any time I pick up speed or go longer, it totally flares up (I've kept it on the down-low here on FRB because no one likes a whiner). I did PT back in August/September. I went to my sports medicine doctor back at the end of October.
He went into great detail of tendonitis vs tendonosis:
tendonitis - short term inflammation, can be controlled by physical therapy, steriod, and massage.
tendonosis - long term inflammation, treated by surgery, dry needling and PRP
At my first appointment in October, doc gave me a steriod pack (as I had already done a lot of PT). So we decided to do PRP (platelet rich plasma)/dry needling. (We have hit our insurance deductible, so I took advantage).
They took a 60 cc blood sample and spun it down to the good rich plasma. While the blood was spinning for 15 minutes, I had to ice the tendons. Then, they inject Lidocaine into the tendon. They used an ultrasound and injected the plasma into the mad tendon and quirt a small amount of the plasma. Then move to another spot in the tendon...squirt more plasma. Hence the dry needling part of the procedure. During the ultrasound, the doctor mentioned the right hip tendon/left hamstring looked degenerative.
What I didn't realize how invasive the procedure is (they didn't tell me during the last appointment and there is not a lot of internet information). They gave me super Tylenol (and a Lortab....no thanks!!) for the pain. They suggested I don't run for a few weeks (at least a few days)....WHAT!!!! That is a minor detail to forget (I had in my mind this was going to be like a flu shot and I would be running my 10 miles tomorrow). He said I had to determine "return to exercise" regime on my pain level.
This procedure what not what I expected. It is still new and they don't have a lot of research. BUT I really like the idea of using my own blood to to help my recovery (not drugs). It only cost $100 where most places outside of Utah charge $500-$1500 for one injection (and I got 2). I really don't know if it will work. I guess I'm willing to try some "witch craft".
So here is my "poor me" rant.....I feel like I can't train to my potential because I'm always getting injured. I feel like I've been super conservative with increasing my mileage and been diligent with my strength training and stretching. I realize there are "growing pains". I will have run 1700ish miles for 2014 which is almost 250-300 more miles than 2013, Yet I only have 1 half marathong PR. I'm not sure what I'm doing wrong with my training.
The end
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