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Attackpoint - performance and training tools for orienteering athletes

Discussion: Ack!

in: AliC; AliC > 2019-04-07

Apr 10, 2019 12:51 PM # 
Oh no; I hope it's nothing serious.
Apr 10, 2019 1:11 PM # 
Ali! not good. Here are some fixer-upper thoughts. Hope this clears up quickly!
Apr 10, 2019 3:58 PM # 
Yeah, I hope it's not too serious, but it is somewhat serious. I can only put about 25% of my weight down on my right leg without pain. So am walking around on crutches... doc I saw wasn't terribly helpful: either SI joint issue or piriformis connection to pelvis. Both just require me to rest until pain goes away and then strengthen, stretch and be careful...
Apr 10, 2019 6:40 PM # 
Maybe this is the same that I did last summer? I wasn't on crutches, but I'm pretty sure it was SI pain caused from orienteering. I was limping around for quite awhile, with almost any weight on that leg causing strong pain. I don't actually have any advice. I think I just eased off training after WMOC and it slowly went away. However, when I went orienteering 2 weeks ago it came back again, so I should probably deal with it as well. Did you get any good exercises to do?
Apr 10, 2019 9:21 PM # 
KT tape on the SI joints when you heal up? (There's a YouTube for that) Or to support healing?

Any chance you have a leg length difference as a contributing factor? Finally tried that after any number of docs had ruled it out, and the heel lift is the first thing that I've found helpful over a longer period of time than a few months...
Apr 10, 2019 10:13 PM # 
That sounds familiar Sam, totally wouldn't be surprised if it's the same thing. I don't yet have any exercises for it, first PT appointment I was able to get is in 4 weeks... but I'm starting with some stretches recommended by the internet: in the meantime...

And will have to look into KT taping for it. On leg length difference, I was told once I did have a leg length difference. But can't remember which way...
Apr 11, 2019 10:34 AM # 
Hmmm. When I run without the lift, it exacerbates the issue and my hips torque - one rolls forward, the other backwards, thus exaggerating the difference. Sometimes the asymmetry is obvious in the mirror if I focus on the area between my side and my arm, just standing naturally. My PT could do it by having me bridge 3 times and come down, then feeling the tops of my hip bones as I was on my back on the table, but I've never been able to self-evaluate and feel a real difference that way. It's really unfortunate you have to wait 4 weeks to be evaluated, because things may change by then.

For me, the muscle that protests the most is the rectus femoris ( ), which I suspect plays a role in yanking one side forward more than the other. They'll both be sore and tense, but in different ways and different places when I roll. I had a military PT on the Army marathon team who told me this was a pretty typical muscle for runners to need to care for more carefully and taught me the couch stretch that's in the youtube link.

The other one I watch is the tesor fascia latae, which I go after by rolling with a field hockey ball high and forward on my hip, just below the top of my pelvis. It attaches to the IT band, and often IT band issues are TFL-related. Anyway, when I can't sleep at night from muscle pain, it's usually one of those two, with perhaps an angry psoas tossed in.

Sending healing thoughts your way. hard to do everything we love, sometimes!
Apr 11, 2019 7:22 PM # 
Cool, will at least try that stretch! I am very up for trying anything that might help! But so far think the very first thing is that the inflammation in this joint has got to go down. I still can't put full weight on my right leg without pain. And then after that, I'll have to be very careful to ease back into running and then orienteering...

So annoyed because training was going so well. I was really looking forward to team trials and lots of upcoming races that will have to be put on hold.
Apr 11, 2019 7:52 PM # 
Yes, get healthy!
Apr 12, 2019 7:47 AM # 
Oh man, what a bummer. Hope you get better soon!
Apr 14, 2019 6:17 PM # 
Thanks thanks, am trying to! Now think it's not my SI joint but the piriformis. Wonder if that could also be for you Sam? I guess what helped me distinguish was a PT I ran into in the locker room who said the same thing as the doc I saw - the pain I have really is lower than the SI joint... it hurts when I walk because the piriformis is needed to stabilize when weight is all on 1 leg - I can even do squats and stuff as long as I'm on 2 legs, but as soon as it's just one, nope! Hopefully this means I can not lose too much muscle as I recover...
Apr 15, 2019 9:28 AM # 
A different thought - last November I had a similar thing in the left leg. Couldn’t stand on it after a race also thought it might be piriformis or iliopsoas. A PT diagnosed it as a twisted L5 and did exercises to straighten that. After about a month, was good to go again. Good luck.
Apr 17, 2019 1:59 AM # 
Where is your area of pain? Once after an O race I all of a sudden could not bear weight on my one leg. IT felt pretty deep inside my hip, from what I can remember. Turns out the bursa right at the hip bone was inflamed from tight pants. Now, this is a lot higher than the SI joint and piriformis but it was the same kind of all of a sudden I can't weight bear dealio.
Apr 17, 2019 10:13 PM # 
I'd say the pain is just below and inwards of the SI joint, but still definitely on the right side. Maybe could be the L5 vertebra? Still waiting on the PT appointment... I can't touch anything that hurts, but the pain happens when I try to support all my body weight on just my right leg. (Half and it's ok - I can do double-legged squats with no pain, for instance, but can't even just stand on my right leg.)

And sad to miss racing you at WP Emma, go after it!
Apr 17, 2019 11:49 PM # 
Thanks Ali :)

Hm that is definitely odd. Hope the PT gives you good news and you heal up fast!!
Apr 18, 2019 12:29 AM # 
My pain was in the L hip/lower back area. Thought it was sciatica as tingling went right down the leg. Had similar about 10 years ago that was diagnosed as hip flexor strain, a runner’s injury, and stretching the ilio-psoas and piriformis was the answer. It did work back then. Same pain this time though could stand and walk but running not possible. Thought was the same injury but the stretches didn’t help. Saw a new PT who laid me down, ran his hands up and down spine, tested strength. I had uneven strength and the L5 was cocked. They gave me strengthening exercises - side leg lifts, squats, a balance thing plus worked on uncocking the crooked back bits. After a month or so was back to normal though running fitness was degraded.

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