OUCH! HIP PAIN
Week two of not being able to run and after a pain-filled weekend trying to juggle a two year old who refuses to walk down the stairs, I hastily book a second appointment with John at his AAA-Physio Clinic in Bristol BS8. As I hobble (very much a left leg limp) the short distance from my office to Moti, I am aware that every step is pinching my left hip and is a struggle.
And so the debrief, I have managed to spin and row in the week since I first saw John, but the pain I’m experiencing hasn’t eased at all. In fact, if anything it’s much worse. Carrying said two-year-old halfway across the Downs to the circus certainly didn’t help.
I’ve been to the doctors (usual anti-inflammatory prescription and inconclusive x-ray) to no avail and am told it could be six weeks before I can run again…
After a brief look at the extension on my left hip (or lack of it) John sets to work on my back. I’m shocked at how painful my lower back is. Ten years post-surgery, I am somewhat used to niggling there but as John works his way around my lower spine, I feel sharp shooting pains that actually make me scream. And so, the initial diagnosis is reiterated. In my inability to stabilise my core, I’m causing myself all kinds of problems in my neck, arms and, most painfully, my hip.
BACK TO RUNNING
I think it’s going to be a slow road back to stability and running, but leaving the clinic, into the driving Bristol rain, I’m already feeling a bit stronger and if I really put my mind to it, can see how strong core (deep breath in relax into the stomach) does help ease the pain. Another challenge…and one I’m determined to win.
Really enjoying the Learn to Run approach: Learning to run from scratch!
I feel that I have now been introduced into a world of education and improved physical health and know that each session will bring me something new and will make my running more efficient and enjoyable.
– I now feel more energised! (Thanks! That’s what we do at AAA! – Ed. PhysioJohn)
Following on from previous post on Nov 14th “Seeing John from AAA physio at Moti in Bristol for right leg pain.”
In my second session with John we looked at my core stability and the way I sit. We went through the posture I should observe when sitting: Making sure the abdominal muscles are active proving a core to build on, that I’m sitting on my “sitting bones” and that head is slightly back (evenly supported on my neck muscles) giving me an open chest and room to breath. We discussed chairs and where one’s back should be supported. In this exercise it was found that the top of my back, shoulders, and neck were very tight – likely to be caused by poor stability in the core area forcing my upper body muscles to overcompensate. After some stretching my neck and shoulders feel great and I was able to sit as directed a lot more comfortably. My desk, monitor, and seating positioning at work was also discussed and ways to improve it.
In the session we went thorough the way the body should move between sitting and lying down. Going from an upright seated position the naval should sink into the spine releasing the body down in a controlled manner – all the movement should come from the core. I’m guilty of using momentum from other body parts to move me from lying down to sitting and from sitting to standing. We then went in the pilates exercise “rolling like a ball” where my core stability could clearly do with some work.
John lent me a book on pilates – Brook Siler “the Pilates Body” which I’ve used and found very helpful. Since this session I’ve run a few times concentrating on my posture – not only in the stomach area but keeping my shoulders back and chest open. So far, it’s been fine – no pain in the knee area.