"Once we accept our limits, we go beyond them"

SamforMayo

Your back diagnosis is very similar to my O H s. That was 8 years ago and he had had a disc operated on previous to that. Anyways long story short he still played GAA and soceer for a long time after and now he is into the golf. So definitely light at the end of the tunnel.

RedRunner

SamforMayo wrote: »

Your back diagnosis is very similar to my O H s. That was 8 years ago and he had had a disc operated on previous to that. Anyways long story short he still played GAA and soceer for a long time after and now he is into the golf. So definitely light at the end of the tunnel.

Thanks Sam. That is really good to know. Feeling even more positive now

RedRunner

20km done on the static bike...gotta keep burning those calories!

RedRunner

20km on the bike followed by stretching of quads, calves and hamstrings

Plus 3x10 squats and 3 x 10 press ups

Cleanman

Just catching up here RR. Excellent news in that you now know what the problem is!! Sounds like the fix will take a lot of hard work and patience. But as DD said, all that core work will lend itself to better times in future. Looking forward to that part:cool:

RedRunner

Cleanman wrote: »

Just catching up here RR. Excellent news in that you now know what the problem is!! Sounds like the fix will take a lot of hard work and patience. But as DD said, all that core work will lend itself to better times in future. Looking forward to that part:cool:

Thanks Cleanman. It's very likely that this issue has been the root cause of my hamstring problems all along too so if I can sort this out I could indeed come back stronger. I'm really looking forward now to getting stuck into rehab. Someone said on their log, I think it was Krusty or Ecoli, that if people put as much effort into their rehab as they do their training, then they might not have as many problems. That is resonating with me at the moment and I intend to work extremely hard to get myself right. My running future and indeed my normal everyday life now depends on it.

RedRunner

Monday 13th Oct

Still avoiding the running but...

20km on the bike followed by stretching of quads, calves and hamstrings

Plus 3x10 squats and 3 x 10 press ups

The pressups were tough going as I still had some doms from the ones I did yesterday. Sounds pathetic but I haven't done any pressups in months

Bahanaman

RedRunner wrote: »

Monday 13th Oct

Still avoiding the running but...

20km on the bike followed by stretching of quads, calves and hamstrings

Plus 3x10 squats and 3 x 10 press ups

The pressups were tough going as I still had some doms from the ones I did yesterday. Sounds pathetic but I haven't done any pressups in months

Pathetic?!! I haven't done a pressup for years!

RedRunner

Tuesday 14th October

At the risk of being boring.....

20km on the bike ,followed by usual stretches and 3 x 10 squats , 3 x 10 press ups.

...boring but consistent;)

RedRunner

Wednesday 15th October

20km on the bike followed by full stretching routine

plus

3 x 10 Squats
3 x 10 Press ups
1 x 60 sec plank ( Back was feeling the strain from 50 secs onwards)

As regards the back, its not feeling too bad. It only really causes me issues during the day at work from the sitting but today I only had to take 2 solpadeine which is an improvement. I could probably run on it but holding off for another while to see if it can improve further before i get back on the roads again. I'm surprising myself at how patient I'm becoming. Must have got a bang on the head or something!

Fit4life series started tonight in club. Raging I'm missing that but c'est la vie.

Got my appointment for physio in SSC confirmed for Oct 29th with a guy called Colm Fuller. His profile looks good with plenty of sports experience, predominantly rugby but has an interest in some running injuries so that sounds promising.

SamforMayo

Good man, your patience will pay off

Steroo

Just a thought... ever try a Kneeling Chair? I changed my expensive LUmbar support chair in work to a Kneeling Chair.... core engaged all day on it... no back trouble sitting in work since

RedRunner

Steroo wrote: »

Just a thought... ever try a Kneeling Chair? I changed my expensive LUmbar support chair in work to a Kneeling Chair.... core engaged all day on it... no back trouble sitting in work since

No, I've seen them alright but never tried them. Knowing my luck I'd end up with knee probelms as a result though !:pac:

Seriously though, interesting suggestion.Will talk to the physio about that and see what he thinks

Steroo

The weight isn't on the knee as much as you'd think... it's still on your backside but your hips are open & core engaged... they are great... but you'd need an extra big one. I'm 6ft & mine is at max height & just about fits.

RedRunner

Thursday 16th October

Jesus I'd love a run...

Didn't get home till late as got delayed at work so behind schedule all night so just got the 20km(on the bike) and stretches done.

Tomorrow I get the cortisone injections so apprehensive about that. Nervous about anyone messing about with my spine but it is supposed to be a standard enough procedure so hopefully will all go well. I'm told to expect some discomfort and will probably be inactive for a few days.

RedRunner

Just out. Wasn't too bad pain wise. Weird sensation and a little uncomfortable.

Confirmed pars defects so got four injections in total. Should be good to resume light activity in few days then after that follow advice of the physio. The journey to recovery has begun in earnest.

tang1

Good stuff RR, onwards & upwards from here.

Gavlor

Robbie, just remember the title of your log.

Know your limits and don't be too eager to get back on the road.

RedRunner

Gavlor wrote: »

Robbie, just remember the title of your log.

Know your limits and don't be too eager to get back on the road.

Will do. I have a different mindset this time round. Will bide my time a come back stronger than ever.

RedRunner

tang1 wrote: »

Good stuff RR, onwards & upwards from here.

Thanks Tang.. fellow injuree!

pistol_75

RedRunner wrote: »

Will do. I have a different mindset this time round. Will bide my time a come back stronger than ever.

Maybe leave the speed session till the 3rd day this time

Seriously though good luck with the recovery.

SamforMayo

Fingers crossed for you.

RedRunner

Back update.... Was on a training course Mon-Wed and and back was still bothering me a bit. the chairs probably didnt help.The radiologist said it might take 7-10 days for the injections to take effect but I was waiting with bated breath for it to happen. Yesterday (Friday) I noticed it was more mobile and less achiness, and today it seemed a fair bit better so decided to try a short run.

First run since October 7th:

Went for this to St Anne's park and did it mostly on grass and trails around the park. Run went well and no pain at all or any issues with back. Really feel like I've lost all my fitness and am starting from scratch again, but what can you do, it is what it is and just need to gradually build it up again over the next few weeks.

Feeling a little bit fluey since. I got the flu jab at work on Thursday so I must be getting a little taste of it.

4.04miles@ 9:15avg

WTD|4.04
MTD|21.79
YTD|1262.16

RedRunner

Sunday 26th October

Out for an easy run this morning on one of the familiar short Raheny loops. Felt fine during run, effort was easy.Quite blustery out and wind was on back for about a mile or so on way back so that brought the pace down a bit. Some tightness in glutes afterwards and bit of achiness but nothing seriousness. Probably just my body adjusting to running again. Will take a rest tomorrow anyway as don't want to do too much too soon.

4.27miles@ 8:55avg

WTD|8.31
MTD|26.06
YTD|1266.43

PS. Will be at mile 2 and 25 stewarding tomorrow.

RedRunner

Tuesday 28th October

Easy run this evening. Nothing much to report. Back a little bit niggly but no pain. Looking forward to getting some direction from the physio in the morning so I can put a real comprehensive running/core work plan together.


3.67miles@ 8:55avg

WTD|3.67
MTD|29.73
YTD|1270.10

RedRunner

For those who are still reading this uneventful (as far as running is concerned) log, thought I'd update you on the physio visit this morning.

Firstly, top class facilities out there. very impressive.

The physio himself was excellent. He really seems to know his stuff and he has filled me with positivity that we can get through this. He reckons i also have some slight scoliosis of the spine ( my problems are never ending it would seem!). This is interesting though as my sister has serious scoliosis of her spine. Must be something genetic there?

Anyhow..first phase will be a 12 week programme. No running for the short term and I see him again in two weeks. He has simply given me three exercises to do religiously between now and then. Single and double leg squats and a standing on where I pull knee towards me and hold for 5 secs.

then we'll move onto weights and eventually I'll be lifting my own body weight:eek: so will have to either join a gym or set one up at home.

Interesting times ahead.

RedRunner

30th October

I've been given 3 basic exercises to do until next physio visit;

1. Hip Flexor Knee Raises (think Karate Kid pose)5 x 5sec reps on each leg
2. 6-8 single leg squats to sitting position(using chair) x 3 sets
3. 10-12 Double leg squats to sitting position as above x 3 sets

Found the single leg ones really tough today and in fact could hardly do any on the left leg. Clearly a big weakness in muscle on that side. Trying to get these done twice a day if I can.

Followed with 10k easy on the bike.

31st October

My glutes and hamstrings feel like they've had a good kicking so the exercises must be working. Back feeling pretty ok today. Again it seems to only bother me now when sitting for too long. Couple of pints after work but got the exercises in when I got home before we went over to friends house.

Found them really hard again. Muscles just feel fatigued so did as many as I could but not the requisite number. Double leg squats are ok .Just the single I'm finding hard but will keep at it.

Wasn't feeling great later on and didn't drink much in the end. A bit of a bug I think.

1st November

Woke feeling a bit better than night before so had the breakfast and got into my exercise routine again. Managed to do all sets despite them being really tough going. Just have to persevere and I'm sure i'll see the benefit.

Followed this with a tough hilly program on the bike for 30 mins. This might gross some people out but there was literally a pool of sweat under me when I finished. Great workout.

The order is no running for now but I am signed up for Run in the dark because I have 20 runners from my club at work doing it so will probably go along and just enjoy the occasion and jog around.

On a shopping mission now for an "Olympic" bar and weights.

Steroo

I started the squats like that in march and was so sore after it... Now I'm at them in the gym weekly with weights increasing all the time, it works a treat keep it up. I'd advise use dumbbells before the barbell. And form is much more important than weight.

RedRunner

Steroo wrote: »

I started the squats like that in march and was so sore after it... Now I'm at them in the gym weekly with weights increasing all the time, it works a treat keep it up. I'd advise use dumbbells before the barbell. And form is much more important than weight.

Cheers Ste. Thanks for the tips.

RedRunner

2nd November

Did my exercise routine. Again found the single leg squats tough going but managed to get through them and followed up with 20k easy on the bike.

3rd November

Decided to start keeping a pain diary because I'm a bit frustrated by the nagging pain in my back and my glutes. I don't know if it is because of the injections or because of the new exercise regime , or even my imagination but it is bugging the sh1t out of me that it is not cleared up by now. I find it very hard sometimes to describe pain to physios so decided to write it down each day so it might make sense to the physio. What's for certain is that I need to keep getting up out of my chair at work every 30 mins or back starts to complain. Feeling other strange pain higher up the back too. Niggles in my legs too .Probably need a good massage even though I haven't done much running.

Ah listen to me moaning here...... back to the stuff I can do something about now.

AM- Did a quick set of exercises before heading out to work.

I even did a set in the cubicle in the toilets at work today:pac:. The hip flexor ones. Jeez I'm definitely losing it!

PM - Full set of exercises and actually felt ok during the single leg squats. They were hard but managed to get through all sets , even on the left (weaker) side. I'm putting them to start of sequence so that seems to help too.
Followed this up with another 20k easy on the bike.

Watching the diet this week as it's been crap lately and I feel like I'm piling on pounds . When I'm running it is much easier to maintain or lose a bit. Need to be more disciplined now that running is on the back burner for now.

Giving my place in the Run in the Dark to a colleague who missed the deadline. Good excuse now for me not to run it and be sensible. There's that "S" word again.....must be going through a "change" or something:D