On Thursday I finished week 2 of the walk/run program prescribed to me by my sports medicine doctor to help rehab my hamstring injury. I am at the point where more of the 30 minutes is spent running than walking hence run, walk, repeat instead of walk, run repeat.
I actually botched the final workout because I worked in the office on Thursday and forgot to look at the plan before I left the house. I knew it consisted of 8 mins of running. The initial walking period had been decreasing as well. Based on those two things, I logically concluded that the workout must be 2 mins of walking, 8 mins of running with 1 min of walking for a total of 26 minutes and 2 mins of walking. That is the workout I completed on the rail trail. I returned home to discover that the workout was actually 5 mins of walking, 8 mins of running with 3 mins of walking for a total of 22 mins and 3 mins of walking. Oops.
Fortunately my hamstring did well enough during the running portions. I felt it during the first one and it eased up the longer I continued. That seems to be the pattern lately. It’s never actual pain, but rather just a reminder of “Hey, I’m still healing so don’t press your luck.”
Friday I had my second physical therapy session following the initial evaluation. I started out with a 5 min warmup on the bike. The rest of the 30 min session consisted of hamstring stretches, glute work on a stability ball, resistance band work and balance work. While nothing hurt beyond a usual workout, my hips definitely fatigued easily. That’s probably why it was noted in my visit summary “Patient demonstrated some core weakness throughout her hips and buttocks. Reported and visible fatigue were noted during treatment.”
The ironic part in this rehab journey is that in anticipation of summer training, I had planned to do more balance/stability and glute work once track season was completed. I knew I had muscular imbalances and needed to work on strengthening those areas. Apparently my hamstring’s patience was exhausted waiting for me to start! I’m just glad I didn’t do any worse damage to it, and that I’m starting to build some strength in those weaker areas. The challenge will be once I’m cleared to fully run with no limits to make sure I keep consistent in maintaining strength in those weaker areas.
Do you have areas of physical weakness that you need to strengthen to be a better/stronger runner? How do you incorporate “weakness work” into your workout schedule?