It’s been about a month and a half since I was in full blown marathon
training mode and ended up straining my hip flexor, bringing training
to a screeching, bawling, stop… I didn’t come a brain surgeon or Bill
Gates in this last month and a half, but I pride myself in how much
SMARTER I’ve become. My injury was 100% due to overtraining, and not
taking proper recovery steps. There have been many times where I’ve
said “if I could just go back in time…” The more I think about it, I
wouldn’t. I wouldn’t change anything about the last month and a half
and how it all went down. This marathon was not meant to be. It was
supposed to simply be a lesson. Lesson learned. The hard way.
#1.
Stretching is a PRIORITY now. I was terrible about stretching before
getting hurt. I rarely stretched after a run, and before heading out
would be a couple quick toe touches and I’d call it good. BAD. All of
my training is done in the mornings, weekdays it’s before work. Sitting
in an office chair for 8 hours after a run without stretching is a
recipe for disaster. Every single run now is followed by a foam rolling
session and stretches. Even if it’s just one mile, foam and stretch. I
read online it is beneficial to roll first and then stretch. I don’t
know that it matters, I have found this order works best for me, so I’m
sticking to it.
#2. Understand the term “overtraining.” I don’t
know if this is in Webster or not, but I did not understand the meaning.
I was doing it. I don’t feel like I was overtraining in the mileage
sense. I was following a novice training plan, and truthfully some
weeks didn’t feel like I was running enough. I was over doing
everything else. Obsessively. I wouldn’t dream of missing my core
training class every Monday, Wednesday, and Friday at noon. The world
would end if for some reason I couldn’t make it to class. Monday nights
were a required spin night. Which is fine, cross training is good, and
spin is probably my favorite form. Weightlifting needs to be done with
some sense. I did not use sense, I kept increasing my leg extension
weight, while not equally increasing leg curl and abductor and adductor.
Unbalanced muscles = troubles. If I would have cooled the jets on all
this other junk and focused on miles and stretching and REST…some of my
pains would have been avoided.
#3. KT Tape. Seriously. Miracle tape.
#4.
Take the pressure off. I would beat myself up over a missed run or
missed workout. I picked a pretty condensed training plan based on the
time I had before the race, so every day seemed absolutely vital. I
know now to start training plenty ahead of time to allow for more
flexibility if life occurs and heaven forbid I have to miss a run. Don't take anything too seriously ;)
After my hip flexor strain, I was desperate for any solution other
than the prescribed “no running for two weeks” option. I know, I know,
you are supposed to heal an injury rather than just bandaid the problem.
I took a whole 5 days off of running. FIVE. After the miserable 5
days of walks and really easy and boring elliptical minutes, I headed
back to Google for another option…
Enter my new love… KT Tape.
Apparently if I would have gone to Instagram earlier and searched the
hashtag runnersproblems, I would have seen this earlier. I’ve seen
volleyball players wear it, and I had seen it on a runner or two at
prior races, but it didn’t really dawn on me that this could help my hip
flexor. The KT Tape official website has a video on how to apply
almost anywhere. YouTube has several as well.
Check out the WHAT IT IS section of the official KT Tape website..explains a lot..
I
watched a few videos on hip flexor application, but I march to the beat
of my own drum, and figured out what worked best for me, a pretty
simple odd shaped X. The pain point is a good place to start like they
indicate in the video. Two strips at a time does the trick for me.
Obviously, depending on the area you may need more, or you can rip one
in half. It’s not cheap stuff ($12.99 for 20 strips) BUT it’s worth
every dime in my opinion. I’ve been wearing it on EVERY run for over a
month now. I would say running wise, my hip is mostly healed, and I
probably wouldn’t NEED to tape every run, but right now I’m almost
afraid for the first run without it. KT Tape can be purchased online or
at most sporting goods stores. I buy mine at our local Hibbett Sports.
TIPS:
-Obviously make sure you are OK to be running, don’t use
it as a bandaid unless you are sure you don’t have a major issue going
on! (Do as I say, not as I did)
-Use soap and water to clean the area of
skin you will be applying the tape to. Dry thoroughly.
-I read a tip
online that I always follow, and that is to use hairspray. Spray the
area of clean skin wear the tape will go before application. Let it
dry, and then apply the tape. It helps it stay on especially if you get
super sweaty. -Wear compression shorts or socks. If you tape your
calves or shins, I would recommend wearing a compression sock or sleeve
to help keep the tape in place. I wore compression shorts to help my
hip tape stay, and it helped with support and circulation.
-Do your
research. Watch the instructional videos, make sure you are applying it
correctly. It’s pretty expensive, and you want to make sure you are
actually getting the full benefit of it. I’ve personally never been
professionally taped, but it is my understanding at some races or race
expos, KT Tape has a booth and they will actually tape you up. Sounds
sweet.
