9 weeks post hip surgery (FAI and labral tear)

Friday 16th October, 2015

9 weeks since my hip surgery!

Recap – In 2012, I saw a surgeon for a Femoroacetabular Impingement (FAI) and labral tear of my left hip. After seeing a physio and working on glute strength, I noticed improvements so I delayed surgery and began training for a marathon. In 2014, I ran Canberra (3:30) and Melbourne marathon (3:23). I managed my hip by changing my gait. 

My health (short version):

Hormonal imbalance (depression and pain)

Digestion; reflux, gastritis, leaky gut

Mild hypothyroidism 

Late 2014, health and injuries worsened. I could no longer run intervals/speed and I had no power. (My answer was to run slower for longer) 

Mid 2015, I ran an ultra (56km) in South Africa. I had the time of my life. A few weeks later I entered another event but my hip started locking up early in the race. I booked to see my surgeon but I knew surgery meant six months no running! 

Friday 14^th August – Labral tear repaired, 3 anchors, acetabulum shaved, ligaments tightened and ligamentum teres tear repaired.

Weeks 0-2:

Surgery took about 2 hours, needed strong pain relief and had numbness surrounding my knee.

24-hours later, walked on crutches (5-10% body weight).

Protocol – limited hip flexion, gentle exercises; internal rotation, knee flexion and foot peddling. No external rotation.

4 weeks crutches, 4 weeks, no driving and 6 weeks healing 

Numbness and pain in hip/back/abs and movement was difficult.

Tired and strong pain relief for 1-2 weeks.

Pulling sensation on the lateral side of hip when standing up straight and groin pain on flexion greater than 70 degrees.

Day 10, stitches were removed, saw surgeon (advised to follow protocol) and physio (prescribed gentle exercises). Pain medication decreased significantly.

By 2 weeks, stopped using crutches around the house and began glute activation. Groin pain still present on flexion however tightness slightly decreased.

Generally in good spirits considering the circumstances.

Weeks 2-4:

Walking without crutches but small distance with small stride. 

Glute activation while walking still hurt through hip flexors.

Protocol – exercise bike with no resistance, limited hip flexion, isometric glute activation standing, bridging, hamstring and adductor stretches, internal rotation. No external rotation.

Returned to work after 2.5 weeks; started driving and off crutches by 3 weeks.

Still tired and some pain relief especially when walking too much.

Groin pain on flexion greater than 90 degrees. Still struggling to actively hip flex.

Began seeing physio for guidance; 4 point QF activation, resistance band abduction and extension, rolling and gentle hip flexion stretching. Introduced bridges. Hip hiking was not good.

Strength work for upper body and compliant with rehab exercises for hip. 

Increase bike work to 30 minutes most days with low resistance.

Need to do more work on rolling and gentle stretches. Hip flexors feel locked up and glutes, ITB, adductor are tender.

Good days and bad days.

Possibly overdone it a few times, but trying to be careful.

Weeks 4-6:

* Week 4-5, I had a big set back. I was in pain most of the time. In hindsight, I suspect it was going back to work, and generally doing more (combined with normal high-low recovery process).I struggled emotionally. I'd put on weight and lost tone.

Glute activation while walking still hurt a little through hip flexors.

Protocol – exercise bike with low resistance, hip flexion 90 degrees, glute activation standing and walking, bridging, hamstring and adductor stretches, internal rotation, leg circles.

No external rotation.

Still tired and some pain relief especially when walking too much.

Groin stiffness on flexion greater than 90 degrees. Still struggling to actively hip flex.

Physio exercises; 4 point QF activation, resistance band abduction and extension, rolling and gentle hip flexor stretches.

Strength work for upper body - goal; chin ups!

Increase bike work to 30+ minutes most days with low resistance.

Need to do more work on rolling and gentle stretches.

Good days and bad days; hormonal issues making life difficult.

Possibly overdone it a few times, but trying to be careful.

Deep water exercises, deep water running

Weeks 6-8:

* As my hip was progressing, I began doing more exercise and my lower leg issues - calf, flexor hallucis longus - began to hurt again. I also had medial knee pain. I worked on VMO activation and calf raises. I started to feel overwhelmed by the amount of rehab however the physio helped to prioritise. I went for a some scenic walks with my family :) 

Walking and stationary bike 30-60 minutes

Joined protocol and physio exercises – 

- TRX half squat, 

- hip flexor stretches, 

- bridges (attempted single leg bridges), 

- lunge stance but hurt hip flexor, 

- 4 point QF activation, 

- resistance band abduction and extension, 

- rolling and gentle hip flexor stretches.

- calf raises

- single leg extension (VMO activation)

Gradual external rotation.

Strength work for upper body and core/abs (no rotation).

Swimming (once!)

More movement when slow and controlled but still painful on sudden movements.

Handstands for FUN!

Weeks 8-9:   NOW!

* I began setting 2-weekly goals (because after 2 weeks I start experimenting with other exercises and lose focus). Medial knee pain has stopped however my ankle dorsiflexion is terrible and my foot pain is worse. Seeing physio next week. My hip is slowly progressing. I still get some groin (impingement-like) pain but that is normal (I think). I changed my focus to mobilising my thoraco-lumbar junction. My thoracic spine has always been tight and relates closely to hips (which relates closely to calves). I'm still unhappy with being inactive and putting on weight but I'm coping.

ROLLING! Thoracic spine rotation stretches.
Chiropractic adjustment everyday for thoracic spine and foot!
Walking and stationary bike 30 minutes with medium resistance

Protocol and physio exercises – 
- TRX half squat and get ups,
- hip flexor stretches, 
- bridges (attempted single leg bridges) - I've been slack with this one!
- 4 point QF activation - Slack! 
- resistance band abduction and extension - Slack! 
- calf raises

Strength work for upper body and core/abs (no rotation).

More movement when slow and controlled but still painful on sudden movements.
Handstands for FUN!

My husband (Brad) is a Chiropractor and regular adjustments are making an obvious difference to my mobility now. More importantly, Brad is an amazing support, physically and emotionally. Thank you!

* Goals for the next few weeks:
- thoracic mobility and rotation
- Chiropractic adjustments 
- see physio about foot
- gentle yoga
- Functional Movement System corrective exercises
- handstands
- gymnastics strength and conditioning ideas...
- Single-leg stance exercises


One last note: I've had injuries for the past 3 years. I've shared my frustrations and depression with you. I've had ongoing health issues that finally seem to be improving because I refused to give up! If you don't want to hear about my "issues" then don't read it. Unfollow me. I'm far from perfect and I'm sorry if I have burdened you. I'm doing my best. I don't judge my friends, I support them. And I'm grateful for my family and friends who support me. You know who you are - Thank you!

Devilbend Half Marathon 2015

Devilbend Half Marathon 

http://www.devilbend.com/index.html

The Mornington Peninsula Athletic Club invites you to come down and join the action. Bring the family and make a day of it exploring the beautifully reinvigorated Devilbend Natural Features Reserve. There are a variety of distances from - 5km, 10km, 21.1km and we’ll even have some sack races for the littlies!  

Where – Devilbend Natural Features Reserve, Graydens Road, Tuerong (Melway ref 152 J3) 

When - Sunday 9 August 2015.  Refer participant booklet for start times

Devil parade. The best 10 devil lookalikes will be selected. Provided you then complete the event in costume, your entry fee will be refunded. Half marathon participants will complete the course twice, with a slight extension along Derril Road on the second lap. 
Starting on Graydens Road you will head west over the reservoir bridge and turn left onto Derril Road. Once you reach the turnaround point for your event you will return back past the start line, turn right into Devilbend Natural Features Reserve and complete a clockwise loop of the reserve.  The finish line is inside the reserve near the main picnic area.  

The surface is predominately dirt roads and gravel paths.  

Pre-race - 
I'd run Devilbend 10km distance, two years ago because I joined Mornington Peninsula Athletics Club (and they run the event). I didn't grow up running and I'm not a track runner, but MPAC offered a long run (16km) on Sundays with a group. I was new to the area and aiming to improve my times so I joined. Majority of the runners I know through MPAC are significantly quicker than me, therefore it was a little daunting. I could run the downhills and flats with them (4:30 pace) and on the uphills I dropped back. But every time they made sure I knew exactly where to turn and a few runners would double back to get me (many thanks to Brett & Cameron). I enjoy running with people who are quicker and willing to offer their advice and experience. (Any local peeps, I highly recommend MPAC - speak to Craig Mahony or Mike Wheatley).
I missed Devilbend in 2014 due to various reasons however I was really looking forward to Devilbend 2015 and decided to run the Half Marathon distance. I love local events!
When I registered for Devilbend, I had no idea that it would be my last race for the year. Since entering, I had bitten the bullet and booked in hip surgery...

As mentioned previously (actually in pretty much every post), I have hip issues (FAI and Labral tear diagnosed 3 years ago). I delayed surgery and managed it (sort of) but GOR was very painful so I booked to see my surgeon. In the meantime, You Yangs was a big test and I convinced myself (for a few days) that maybe I could delay surgery again. You Yangs was so much fun but once the runners high wore off, I had to be honest. After exhausting all my options and creating a puzzle of biomechanical problems, the time had come to commit to surgery (either that or never run again and we all know that's not an option!) Surgery was booked for the Friday after Devilbend.

Two weeks before Devilbend, I participated in Run Melbourne half marathon and the following week I went skiing for three days. I was planning on running Devilbend significantly faster than RM despite the less than ideal taper. I wanted to give my last race for the year, everything I had.

The night before, Rhianna (from RIOT running group) stayed with us. Rhianna and Brad were running the 10km distance. We ate a light dinner and discussed playlists. I organised my gear; compressions, Injinis and NB 890s, long sleeve RMA top, iPod, Garmin and VFuel gel. I decided not to use a water belt because the drink stations were so close together. And it was cool weather so I didn't bother with electrolytes. I slept well and woke at a reasonable hour ready to run. I was looking forward to it!

Race day -
We arrived relatively early because there is minimal parking at Devilbend Reserve. We had picked up Carolyn (friend from Brewsters running) so we had a full carload. As soon as we arrived I began seeing familiar faces... Shaun Brewster, Joanna and Deb (Brewsters), Mike, Richard, Rohan, Brett, Samantha and Leanne (MPAC), Morgan and Tonya (Physio and Fitness Clinic), Erin and Judy (and others from RMA) and the list goes on. I was so happy chatting to people, that I nearly missed the start of the half marathon. I quickly ran over and within a couple of minutes the half marathon had begun. (The 10km runners started not long after the half marathoners.)

There were about 108 runners in the half marathon, and about the same in the 10km and 5km. I started towards the back because I know the MPAC runners mean business. The road was wide to begin with (until people double backed) and as usual I was swept up with the crowd and ran 4:30 pace for my first kilometre.
I wanted to beat RM half marathon 1:43 (4:50 pace) with the ultimate goal being to break 1:40 (4:43 pace). Therefore my strategy was to sit somewhere in the 4:40s and see what happens (vague strategy I know). I dropped back a little on the second kilometre and didn't look at my Garmin too much after that. Looking back over my statistics, I was more inconsistent than usual. Perhaps it was all the high fives and words of encouragement flying back and fourth. But it was so much fun! I loved seeing familiar faces on the course. First it was Dion Finocchario flying and smiling, followed by Samantha Wallace and Shaun Brewster, and then Morgan Deegan. There were high fives every few minutes and it created a buzz amongst runners. I even managed to shout out to Judy (RMA) who I hadn't met before but recognised from photos. I hit the 10km mark at 48 minutes (similar to RM) and I knew I would struggle to make up time and break 1:40. The course had roughly the same elevation as RM (approx. 200 metres) and there was no noteworthy reason why I couldn't step it up. I wasn't fit enough... Simple. I continued running to the best of my ability and took in a gel around the 12km point (probably a little later than ideal). I grabbed some water but only had a mouthful to wash it down (probably a little less than ideal). I realised I hadn't taken in any fluids; water or electrolytes until then (and my mouth was dry). I looped back by Brad and Rhianna (who had finished their 10km race - good job guys!) and said, "I'm knackered!" I stuck out my tongue in time for a photo and continued running into the bush. The course was a combination of non-technical trail and unmade road. It is the kind of terrain I like; a bit of scenery, a bit undulating but nothing technical.

Around 12-13 kilometres my pace dropped to just over 5min pace and I did my best to hang on. I was tired. I knew this would be my last race for the year and I wanted to run hard but... I was tired. And even though I was thirsty, I still refrained from drinking water. There are two minor reasons; 1. I dislike drinking from cups (or more to the point, I lack the necessary skills to drink from cups and run!) and 2. Once I make up my mind about something, I tend not to deviate (I stay focused on the end game).
My slowest kilometre was at the 20km mark (5:17 pace) and I was looking for that finish line. The last kilometre I managed a sub 5min pace. As I came around the corner and up the hill to finish (I always love a hill near the finish... not!) I saw a small group of people I know including Brad, Rhianna, Shaun and Carolyn. Carolyn joined me for a few steps and encouraged me to bring it home strong. I crossed the finish line in 1:43:40 (about 20 seconds slower than RM)! I was a little disappointed in my time but hey... At least I'm consistent!

 

Post race -
As I crossed the line, Brett handed me my medal and I was congratulated by Morgan (who had finished a few minutes ahead of me). I tried hard and I'm happy with my efforts but disappointed in my time. However I was surrounded by running friends and family... And that made me HAPPY!
The course was relatively flat with small rolling hills. The weather was great and company was the best. The event ran smoothly with RD (Richard Does) and friendly volunteers.
I finished 11th female and 7th in my category - under 44yrs (would have been good to make top 10 female).

Afterwards, I caught up with the Brew crew and cheered fellow runners to cross the finish line. I managed to take a few photos...

Lessons -
1. Drink water especially when thirsty! (You would think I would know that by now!)

Race feedback and will there be a next time -
I love Devilbend; a great local event with varied terrain, great RD and volunteers, fabulous sponsors and friendly faces on the course. The loops would usually be a negative but it made high fives much easier :) Plus, there was pretty bling!
I will definitely be back next year and I'll be aiming for a sub 1:40! There are some twists and turns therefore I would choose another event to run a PB but I still score this run 9/10.
See you in 2016!

Run Melbourne 2015

Run Melbourne Half Marathon

http://www.runmelbourne.com.au

The Age Run Melbourne, presented by People's Choice is more than just a "fun run". For many participants, it is an opportunity to give back to the community by raising funds for a cause close to their hearts. Over seven years, we've raised $8.8 million for more than 400 charities and we've set our sights high for 2015 with a $2.25 million target!

Run Melbourne Half Marathon – From the village head to your wave start, located at the intersection of Linlithgow Avenue and St Kilda Road. From here you will head to the start line on St Kilda Road adjacent to Hamer Hall. There is no access to the start line in front of Hamer Hall. The finish area is located within Birrarung Marr, adjacent to Federation Square.

Pre-race -

I’ve participated in Run Melbourne before, for the Satellite Foundation.

The Satellite Foundation aims to offer support on a voluntary basis to children, young people and their families where a parent has a diagnosed mental illness. This includes depression, anxiety, schizophrenia, bi-polar affective disorder, panic disorder, eating disorders, personality disorders and phobias.

As much as I enjoy running for a cause, the last time I participated in this event, I was overwhelmed by the number of people, noise, hustle and bustle, car parking and the city itself. I decided I’d never run a big city event again! I do not enjoy crowds. I would much prefer a local run with a few hundred people at most.

BUT… what is one to do when offered a free entry? And when one can’t say, NO because of FOMO (Fear Of Missing Out)!

Of course I had to say, YES!

About a week before the event, a fellow runner Nadine, offered me her entry into the Half Marathon event (I’d previously offered her friend my entry into Traralgon Half Marathon – what goes around comes around).

I contacted a few people and a friend offered to drive me there (last time my car had been blocked in a multi-level car park for hours, while I froze my extremities off, almost in tears because I couldn’t get into my car… majority of the reason I vowed never to enter again).

Knowing that somebody else would be driving helped ease my mind.

Now obviously this wasn’t an event on my race calendar. I had run an underdone 30km at You Yangs the weekend before and planned on skiing the week after, followed by Devilbend the weekend after that. I decided to treat Run Melbourne as a social event. It was a key race for quite a few friends, and a group of runners from RIOT (online running group) were meeting up afterwards, so I thought it might be fun! I wanted to run properly but considering everything, I was not expecting a PB. I predicted finishing somewhere between 1:40-1:45.

My gear included; New balance 890s, Injinjis, Garmin, VFuel gel, Nathan 4-bottle belt, iPod and clothes to get changed into. I decided to run in my Running Mums Australia (RMA) singlet because I knew there would be a huge RMA presence, and I was excited to be a part of it.

Apart from the ongoing hip/foot issues, I was carrying a minor hamstring injury after deadlifts at my PT session two days prior. Perhaps not my smartest move but if it cost me five minutes on race day, so be it! I asked Brad to Rocktape my leg and hoped for the best.

Race day -

The weather forecast had predicted storms and very low temperatures but it seemed ok. I’m sure some people would have cancelled on the run because of the forecast but nobody can predict the weather in Melbourne. And the saying is true, “The only run you’ll ever regret is the one you didn’t do!” There was no way I was missing out!

We arrived in plenty of time to park the car, toilet stop, bag drop and make it to the start line. I saw a fellow RMA (Jodie) but I missed the standard RMA group photo (because I hadn’t planned on going and I didn’t know about it).

My Garmin found satellites in the nick of time and before long the race had begun. Unintentionally I was carried along for the first two kilometres, at 4:30/km pace. When I realised, I dropped back to sub 5min/km pace (much more sustainable). My hamstring was niggling but not enough to really bother me. I kept my iPod off and absorbed the atmosphere around me. There were over 5, 000 people in the Half Marathon event and just under fifty percent were female. There were even more participants in the 10km event.

The first 10 kilometres were relatively smooth and according to Garmin, I crossed the mark at 47:22 (4:44km/pace). There were a few small hills but nothing substantial. And there were loads of supporters. The best supporters were RMA cheer squad (Zoe Yoon, Michelle Esdale, Carin McCoy, Sarah Jefford and Caz Derby)! Zoe Yoon should be awarded a medal for her commitment to supporting and encouraging others… cowbell, chalk writing on the course, snakes and hugs! Zoe, and other RMA members are truly appreciated by people like me. We love you!

So… I averaged 4:45-4:50km/pace for the first fourteen kilometres. I chatted to a few random strangers, but most people seemed focused on their goal. I had my gel just after an hour and took in a small amount of water. I listened to my iPod randomly but whenever I saw someone I knew, I paused it. The weather was great with minimal wind.

At roughly 15 kilometres, I began feeling tired and dropped my pace to just over 5min/km pace. I had run 30km the weekend before, however trails are so different. When you hit an incline (or rough patch) on a trail, you walk. When you hit an incline (or rough patch) on a road, you keep running. Around 16-17km mark, another RMA greeted me and I started making small talk. I was grateful for the distraction but she apologised for not being able to talk while running uphill J She was focused on her goal and ended up with a great result (about 3 minutes ahead of me). My time was 1:43 (4:51/km pace) as predicted. I was happy enough with that (about 7min slower than my PB but indicative of my current fitness level).

Post race -

I crossed the finish line, received my medal and headed to the toilet (sorry TMI!) I made my way to the local café to meet the RIOT crew and have some breakfast. It was a great morning with old and new friends, stories of PBs and happy faces. Runners high is contagious J The only negative was that we all ran different distances and finished at different times, so our time together was short.

As for the course; it was two laps, which previously would have messed with my head. Since conquering the longer distances, two-lap half marathon courses do not bother me. There were a few undulations and several well-known landmarks. I understand why people enjoy the run but I still prefer local events (far away from the city). My Garmin measured about 450 metres long but I probably ran wide around corners to create some space from other runners.

My injuries seemed to survive yet another day... as usual my hips seize afterwards but it helps when I don't push to capacity.

Race feedback and will there be a next time -

The event was exactly as expected; busy and congested. It is not a PB course for most people, unless you start in front. I did hear of other runners being caught in traffic behind me. The logistics of an event of this magnitude would be very challenging. Will there be a next time? No (Not unless I score another free entry then I might consider it). Would I recommend this event to someone else? Yes (If they like big city, road races). And as mentioned above…

For many participants, Run Melbourne is an opportunity to give back to the community by raising funds for a cause close to their hearts.

What a rewarding reason for running!

Overall, I scored this run 7.5/10.

*By the way… After writing this, I read a report from another RMA (Melissa Flentjar) and it really encompasses the RMA spirit and all that running has to offer… Well done Melissa and other RMA members!

http://runningmumsaustralia.com.au/2015/07/30/my-first-half-marathon-by-melissa-flentjar-run-melbourne/

And Congratulations to the RIOTers too!