Hip Rehab – the next instalment

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Physio, rehab is not a single upward trajectory The story of my sore hip continues. People must be getting bored of hearing about this, so I won’t go into masses of detail, however, for the past few weeks, things have been going well. Three 5k runs on consecutive days got done in the middle of last week. I managed a VO2 max test the week before. This weekend, in fact yesterday, I went out and did 20k in 2:30 over some fairly rough ground. Today I hurt. It isn’t as bad as it has been, but my right adductors and Sacroiliac joint … Continue reading →

VO2 Max and HR zone testing

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Last week I (Tim) went to get a VO2 max test on a treadmill. It involved running for a certain amount of time – well, technically til I fell off – at ever increasing speeds and inclines. I lasted all of 6 minutes before it all fell apart, which, apparently is about right. Anything over 7 minutes and you probably haven’t started fast enough, and anything under 5 minutes, you’ve probably overestimated your fitness. I quite like the scientific rigmarole of having a face mask and a Heart rate monitor, and lots of stats being pumped out of a computer…. … Continue reading →

Hip rehab – what have I ended up doing?

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As you may or may not know from previous blogs, I’ve been having a bit of a problem with my right hip. The Sacroiliac joint, and the adductors, to be exact. It took me out of running for about 8-10 weeks. I’m slowly getting back to running, as was detailed by my last blog, but the most common response (apart from aren’t you going mad?) has been “so what are you doing to get you back to running”? I thought I would address that here. Looking back on my diary for the last few weeks and months have shown an … Continue reading →

Anatomy of a Press Up

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The press up. An exercise some will brag about. Yet one which seems out of reach for many – and feared. I often have personal training client get a look of panic when I mention this exercise, yet there are so many ways to adapt it to suit an individual’s physical abilities and work on improving strength. Nobody should fear the press up! Why is it so hard to do a full press up? I googled that exact phrase and was presented with why is it hard for women to do one!! Typical. This blog isn’t aimed at women – … Continue reading →

Physician- Heal Thyself – a fairly long one – I must apologise.

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There is a lot of information out there about Janda’s “Lower Cross Syndrome” – It is characterised by anterior hip tilt and an increased lumbar lordosis. According to what you read, this may – or indeed, may not lead to lower back pain or other musculoskeletal problems. The fact that this syndrome led to pain was a fairly well accepted theory for many years and a lot of physiotherapy was focused on remedying this anterior hip tilt through the stretching of “tight” hip flexors and strengthening of the “weak” or “loose” core and somewhat amnesiac glutes. (How, exactly do glutes … Continue reading →

Race vs Recovery: Being intelligent about injury and racing

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If you’ve read any of the recent blogs about hip injuries and races you’ll know that I’ve been building up to a bit of a race for the past year – The TDS, but have also picked up a considerable hip injury. Despite my best efforts, and telling everyone that if they’re going to get injured, do it in a race, not in practice, that is exactly what I did. The process of getting back to proper running has taken a while, and although I have run a couple of times in the last week, it has been nothing really … Continue reading →