I have been making solid progress in regards to returning to a 'normal' training program. I'm now into week three and, generally, the hamstrings have been behaving themselves and I've been able to do some solid training. Last week I did 95k in total, with a fair bit of quality running. It's made it feel like a weight's been lifted off me and I've been feeling so happy and motivated.
Yesterday and today, however, were not good days. My left hamstring/tendon was definitely feeling something so yesterday I decided to swap Tuesday's track session with Wednesday's 14k run in the hope that an extra day away from the track would settle things down.
Unfortunately when I woke up this morning my hammie felt a bit achey and, as I feared, when I did the hamstring bridge to test things out I felt the slightest little twinge up under my butt. Just the slightest bit, and only for a split second at the start of it, but it was there. Not what I wanted.
So, in an effort to let it settle down completely, today was a cycle only day - as per my instructions from physio Brent that if there is any pain when I do a bridge I'm not to run (let alone to the track session I was planning on doing). I've been feeling very positive these last few weeks so today broke the spirit a little bit. I'll admit to having a bit of a cry this morning, then another one this afternoon when the Athletics NSW email newsletter arrived rubbing salt in the wound.
I just want this to disappear once and for all. I suppose I was naive in thinking there wouldn't be any setbacks when getting back into training. At this stage I suppose I'm prepared to modify my training every now and then to cater for any niggles but the worry is that I'll have to keep modifying it, and modify it too much, to the point that I'm not going to get the best out of myself.
Bah.
Showing posts with label hamstring. Show all posts
Showing posts with label hamstring. Show all posts
Wednesday, June 19, 2013
Monday, February 11, 2013
Everyone's looking for an answer
The amount of people who have stumbled across this blog because they've been Googling "high hamstring tendinopathy" really surprises me. For an injury that's supposedly uncommon there are lots of us searching for a successful way to treat it and get back to our running.
With that in mind, I thought I'd post another one of the rehab/strengthening exercises I've been doing. I found this example on YouTube. One thing you've got to be aware of (and something I've been doing wrong up until starting physio with Brent) is that you're not supposed to squeeze your butt cheeks together. Instead, you've got to focus more on the outer part of the glute. If you're suffering from HHT (and yours is anything like mine), the area you're supposed to be working is the same area you get relief from when you poke it/massage it, if that makes sense.
After my injections on Wednesday I developed quite substantial bruising at the injection sites by Friday. Big and purply/red. Yuk. I have a photo but it's not the greatest angle! The bruises have faded now and, although the injection sites are still a bit tender, everything is feeling much, much better.
I had my first run since the injections yesterday (Sunday), which was only 30 minutes. I ran again tonight for 40 minutes and I really felt great. Much stronger and moving a lot easier. I find it hard to believe that the injections have worked so quickly (they are a gradual thing, although I read somewhere they start doing 'stuff' about 10 minutes after having them), so I'm more inclined to think the rehab exercises are doing their job. I've biked every day since Friday (couldn't do a thing on Thursday). Aero position is great because there's less weight resting on the injection sites.
I miss training. I miss racing. I miss feeling strong. I miss the tired satisfaction of completing a difficult session.
I just want to get back into it.
Thursday, February 7, 2013
PRP injections
I had my first lot of PRP injections yesterday.
The whole process was pretty amazing. My husband and I went to SSMC after work (he had to come because I wouldn't have been able to drive home after the injections, especially in peak hour traffic. When I went in to see Dr Kuah, he looked at my MRI scans and talked me through what he was looking at. He said it was what he expected from someone with high hamstring tendinopathy. He then talked to me again about the PRP injections and why he recommended them. I'd already done a lot of research on them after seeing Dr Kuah last time so I was prepared to go ahead.
One important thing I did ask was about shock wave therapy, which someone else I know has been treating HHT with and has been getting good results. Dr Kuah said shockwave therapy has a good result with calcific tendinopathy (which she has) but not with what I've got. Apparently with me it may have some immediate results, but wouldn't help the tendon long-term, which it what I want/need.
To start the PRP injections I had four vials of blood taken out of my arm. This was then taken away (to a centrifuge I assume) so the plasma could be separated. While this was happening I had a local anaesthetic in both legs (just under my butt), which Dr Kuah put in with the guidance of ultrasound. I found it fascinating to watch the screen and I wanted to talk to him about it but I didn't want to distract him and make him mess up so I stayed silent!
Dr Kuah then went and 'harvested' the PRP. While I was laying on the bed in his office it was very reassuring to see signed photos from gold medal Olympians and Comm Games athletes with messages saying, "Thank you for keeping me in one piece." If they trust Dr Kuah with their bodies, I certainly do too!
The PRP injections were painless (just felt a bit of pressure) and I watched them go in on the ultrasound. This time Dr Kuah talked to me so I figured I was able to ask him about what I was looking at on the screen. He pointed out different things (I was way off - what I thought was the tendon was actually the bone) and I saw how he moved the needle around.
After the injections Dr Kuah asked if I had any pain medication at home and recommended I get Panadeine or Panadeine Extra because things were going to get a bit uncomfortable. I nodded but had no intention of getting any - I rarely take any drugs and I figured I'd be fine.
About halfway home (in peak hour traffic) the pain started to kick in a bit. My husband said we were going to the pharmacy just in case. I acquiesced.
I ended up taking one tablet but it didn't really do much. The night was uncomfortable, as was today. I didn't do any form of training because I physically couldn't. I'm walking like the tin man, it's uncomfortable sitting on my butt and I feel like I really need to stretch. This was all explained to me and expected and I'm hoping it'll be greatly improved tomorrow.
In four weeks I go back to get my second lot of injections. In between now and then I've got to keep up all my physio excercises (once the pain from the injections is gone).
I hope it's not false hope but I'm feeling a lot more positive about things now. I'm pretty sure Canberra is a goner this year (which is a bummer because it would have been my tenth Canberra Marathon and I would have become a Griffin) so I'm looking towards making the M7 Marathon in July my first one for 2013. It seems such a long way off, but better late than never.
I AM going to run sub-2:50 this year!!
Ouch my butt hurts right now.
The whole process was pretty amazing. My husband and I went to SSMC after work (he had to come because I wouldn't have been able to drive home after the injections, especially in peak hour traffic. When I went in to see Dr Kuah, he looked at my MRI scans and talked me through what he was looking at. He said it was what he expected from someone with high hamstring tendinopathy. He then talked to me again about the PRP injections and why he recommended them. I'd already done a lot of research on them after seeing Dr Kuah last time so I was prepared to go ahead.
One important thing I did ask was about shock wave therapy, which someone else I know has been treating HHT with and has been getting good results. Dr Kuah said shockwave therapy has a good result with calcific tendinopathy (which she has) but not with what I've got. Apparently with me it may have some immediate results, but wouldn't help the tendon long-term, which it what I want/need.
To start the PRP injections I had four vials of blood taken out of my arm. This was then taken away (to a centrifuge I assume) so the plasma could be separated. While this was happening I had a local anaesthetic in both legs (just under my butt), which Dr Kuah put in with the guidance of ultrasound. I found it fascinating to watch the screen and I wanted to talk to him about it but I didn't want to distract him and make him mess up so I stayed silent!
Dr Kuah then went and 'harvested' the PRP. While I was laying on the bed in his office it was very reassuring to see signed photos from gold medal Olympians and Comm Games athletes with messages saying, "Thank you for keeping me in one piece." If they trust Dr Kuah with their bodies, I certainly do too!
The PRP injections were painless (just felt a bit of pressure) and I watched them go in on the ultrasound. This time Dr Kuah talked to me so I figured I was able to ask him about what I was looking at on the screen. He pointed out different things (I was way off - what I thought was the tendon was actually the bone) and I saw how he moved the needle around.
After the injections Dr Kuah asked if I had any pain medication at home and recommended I get Panadeine or Panadeine Extra because things were going to get a bit uncomfortable. I nodded but had no intention of getting any - I rarely take any drugs and I figured I'd be fine.
About halfway home (in peak hour traffic) the pain started to kick in a bit. My husband said we were going to the pharmacy just in case. I acquiesced.
I ended up taking one tablet but it didn't really do much. The night was uncomfortable, as was today. I didn't do any form of training because I physically couldn't. I'm walking like the tin man, it's uncomfortable sitting on my butt and I feel like I really need to stretch. This was all explained to me and expected and I'm hoping it'll be greatly improved tomorrow.
In four weeks I go back to get my second lot of injections. In between now and then I've got to keep up all my physio excercises (once the pain from the injections is gone).
I hope it's not false hope but I'm feeling a lot more positive about things now. I'm pretty sure Canberra is a goner this year (which is a bummer because it would have been my tenth Canberra Marathon and I would have become a Griffin) so I'm looking towards making the M7 Marathon in July my first one for 2013. It seems such a long way off, but better late than never.
I AM going to run sub-2:50 this year!!
Ouch my butt hurts right now.
Monday, December 3, 2012
High Hamstring Tendinopathy - uh-oh
Yep. It's back.
I was all set to go out of the year on a high - I was feeling great and I really felt I was on track for some good performances in 2013.
But once again the gods intervened. "No, no," they said. "We must throw a spanner in the works."
So they did. A big, ugly spanner that hit me on the backside. High hamstring tendinopathy - a real pain in the butt.
I had this condition a few years ago and I went through some really rough times. All up, it lasted about nine months - although I admit to trying to train and race (badly) through it (when I could run that is). It was misdiagnosed and therefore mistreated for a long time. I tried so many different things and nothing helped. Even when I had some power back in my legs I still suffered from pain in the butt - long car rides had me in tears a few times because there was nothing I could do to relieve it.
I've had an inkling something wasn't quite right for a few weeks - the first time I noticed it was after the weekend of 10-11 November. On the Saturday I rode for three hours then ran a little off the bike, testing how things were for Canberra 70.3. The next day I ran 30k, which felt fine. On the Monday both hamstrings felt tight, but I thought that was a result of the weekend's training. Ran OK that day and did an interval session on Tuesday - a few were off pace by one or two seconds but generally it was alright. I couldn't seem to loosen up all week but I put it down to the weekend as well as the fact I was working crazy long hours and sitting at my computer until past midnight, which is never good.
The next weekend (18 Nov) I was planning on doing a cruisy half marathon - not pushing it. Went round in 1:25 (and seconds) to get the win and although I didn't feel like I was pushing it hard my hamstrings were burning. Hmmm. I was starting to worry a bit. Had a massage on Sunday afternoon to try and loosen things up.
My main goal for November was the Central Coast Half Marathon on 25 November. I was looking to run this in about 1:21:30 and hoping to run pretty even splits. Very early on, I knew I was in for a tough race. There was no power in my legs at all - it feels like you're a car that has just skipped from first gear to fifth gear and no matter how much you try and accelerate there's just nothing there.
I wanted to pull out, but I doggedly pushed on, seeing my kilometre splits getting slower and slower. Yes, it was hot and humid, but that certainly doesn't explain the time - 1:25:39 - SLOWER than the previous week and I felt I worked a lot harder to get it. Certainly nowhere near the target time. I managed to finish in third place but I was so disappointed with the race and I knew the injury had returned. I remembered the lack of power feeling only too well.
My coach recommended a physio - Brent Kirkbride at Sydney Sports Medicine Centre - and I immediately made an appointment, crossing my fingers he'd have me on my way quickly.
My appointment was this afternoon and it was far from uplifting. High hamstring tendinopathy is relatively rare, complicated to treat and everyone's body reacts differently to the treatment so making a prognosis is difficult. There is no quick fix. For some people there is no fix.
Brent was thorough and honest and I left feeling that I was going to get the best treatment possible - whether or not that's going to make a difference remains to be seen. I've also got an appointment with a doctor in a month so we can look at PRP (platelet rich plasma) injections if the other treatment hasn't had any effect by then.
No running. No running until my body starts to work properly again and there's no pain in certain areas. At least three weeks to start with. Merry Christmas.
Tonight, when I got home from the appointment, I was upset. The tears flowed. I had been so, so happy with how the year had ended up - everything had come together in the best way possible. And then, KA-BOOM, it blew up.
I know this sounds overly dramatic and I know in the overall scheme of the world it doesn't rate as a problem at all. But for me, in my little world, it is a big thing. I desperately want to hit some good times in 2013 and that's only going to happen if I can train properly. I made the really tough decision to withdraw from Ironman next year so I could continue to build on the progress I've made since August, and now I'm afraid all that progress is going to go down the drain and I'll be back to square one.
Forgive this post - the emotion is still a bit raw. There's no point feeling sorry for myself - nothing's achieved by that - so after giving myself tonight to be down in the dumps, tomorrow begins mission "lets-do-everything-possible-to-fix-this".
Shit.
Shit shit shit shit shit.
Why can't these injuries go to people who don't want to run, huh?
I was all set to go out of the year on a high - I was feeling great and I really felt I was on track for some good performances in 2013.
But once again the gods intervened. "No, no," they said. "We must throw a spanner in the works."
So they did. A big, ugly spanner that hit me on the backside. High hamstring tendinopathy - a real pain in the butt.
I had this condition a few years ago and I went through some really rough times. All up, it lasted about nine months - although I admit to trying to train and race (badly) through it (when I could run that is). It was misdiagnosed and therefore mistreated for a long time. I tried so many different things and nothing helped. Even when I had some power back in my legs I still suffered from pain in the butt - long car rides had me in tears a few times because there was nothing I could do to relieve it.
I've had an inkling something wasn't quite right for a few weeks - the first time I noticed it was after the weekend of 10-11 November. On the Saturday I rode for three hours then ran a little off the bike, testing how things were for Canberra 70.3. The next day I ran 30k, which felt fine. On the Monday both hamstrings felt tight, but I thought that was a result of the weekend's training. Ran OK that day and did an interval session on Tuesday - a few were off pace by one or two seconds but generally it was alright. I couldn't seem to loosen up all week but I put it down to the weekend as well as the fact I was working crazy long hours and sitting at my computer until past midnight, which is never good.
The next weekend (18 Nov) I was planning on doing a cruisy half marathon - not pushing it. Went round in 1:25 (and seconds) to get the win and although I didn't feel like I was pushing it hard my hamstrings were burning. Hmmm. I was starting to worry a bit. Had a massage on Sunday afternoon to try and loosen things up.
My main goal for November was the Central Coast Half Marathon on 25 November. I was looking to run this in about 1:21:30 and hoping to run pretty even splits. Very early on, I knew I was in for a tough race. There was no power in my legs at all - it feels like you're a car that has just skipped from first gear to fifth gear and no matter how much you try and accelerate there's just nothing there.
I wanted to pull out, but I doggedly pushed on, seeing my kilometre splits getting slower and slower. Yes, it was hot and humid, but that certainly doesn't explain the time - 1:25:39 - SLOWER than the previous week and I felt I worked a lot harder to get it. Certainly nowhere near the target time. I managed to finish in third place but I was so disappointed with the race and I knew the injury had returned. I remembered the lack of power feeling only too well.
My coach recommended a physio - Brent Kirkbride at Sydney Sports Medicine Centre - and I immediately made an appointment, crossing my fingers he'd have me on my way quickly.
My appointment was this afternoon and it was far from uplifting. High hamstring tendinopathy is relatively rare, complicated to treat and everyone's body reacts differently to the treatment so making a prognosis is difficult. There is no quick fix. For some people there is no fix.
Brent was thorough and honest and I left feeling that I was going to get the best treatment possible - whether or not that's going to make a difference remains to be seen. I've also got an appointment with a doctor in a month so we can look at PRP (platelet rich plasma) injections if the other treatment hasn't had any effect by then.
No running. No running until my body starts to work properly again and there's no pain in certain areas. At least three weeks to start with. Merry Christmas.
Tonight, when I got home from the appointment, I was upset. The tears flowed. I had been so, so happy with how the year had ended up - everything had come together in the best way possible. And then, KA-BOOM, it blew up.
I know this sounds overly dramatic and I know in the overall scheme of the world it doesn't rate as a problem at all. But for me, in my little world, it is a big thing. I desperately want to hit some good times in 2013 and that's only going to happen if I can train properly. I made the really tough decision to withdraw from Ironman next year so I could continue to build on the progress I've made since August, and now I'm afraid all that progress is going to go down the drain and I'll be back to square one.
Forgive this post - the emotion is still a bit raw. There's no point feeling sorry for myself - nothing's achieved by that - so after giving myself tonight to be down in the dumps, tomorrow begins mission "lets-do-everything-possible-to-fix-this".
Shit.
Shit shit shit shit shit.
Why can't these injuries go to people who don't want to run, huh?
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