Recovery from gluteal tendinitis

[Lizzog]

After 6 weeks of no running (my longest gap in 3 years of running 3-5k a week), I have finally felt a bit less pain from the gluteal tendinitis I was diagnosed with by a physio.

I still feel a bit stiff going up and downstairs and standing on one leg, but have been doing gluten bridges yoga and Pilates whenever I can.

I’m desperate to get back to running as I’m putting weight on and feeling very unfit.

Any ideas where to start with a phased return to running?

I’m seeing the physio some time in the new year but would love to fit in a couple of very short test sessions before then if I can!

[Duckaroo]

I would do the couch to 5k build back up slowly

[Lizzog in reply to Duckaroo]

Thanks- yes I wondered about that. Will definitely build up slowly

[CBDB Graduate10 in reply to Lizzog]

I’ve had some foot issues that kept me from running, and over the last week I’ve been struck down with a nasty flu. So as soon as my metatarsals allow me, I’ll also build up again!

But rather than the traditional C25k, I think I’ll try the App ZombieRun 5k (ZR5K). Just to do something a bit different.

So hope you find something just as motivating for you! I know if I chose something that motivates me, revisiting the journey up to 5k will be just as fun!

[Lizzog in reply to CBDB]

Thanks- will take a look! Sounds like fun 😂

[Oldgirlruns Graduate10]

Oh dear, Lizzog - I really feel your pain (well, discomfort anyway) as I have been suffering with exactly the same thing for most of this year! Having managed to sort it by the summer, I went and pulled it again in August while doing an over enthusiastic walk/run at Parkrun one day! Like you my physio has given me some bridge exercises to do and hopefully when I go back to see him in January he’ll agree to me starting a bit of running again. My plan is to restart C25K from the beginning again as it’s been such a long time and I feel as though I’ve lost all the fitness I previously had. I hope you get back to fitness soon!

[Lizzog]

Ooh that sounds just like me!! I'm going to see the physio again in January and will see what she says. I'm hoping to try and get to the gym and do some cycling too to give it a try out. It really is so frustrating as it took me 3 years to get to this point after being diagnosed with mild bronchiectasis after having pneumonia 4 years go - I just hope that I can run again even if it's just a very short one!!

[nowster Graduate10]

For your first outing, I'd suggest something even more gentle than Couch to 5K.

Go for a walk. During the walk, choose a pair of lamp posts somewhere ahead and do a gentle jog between them. Walk for a few more minutes, then do it again. Repeat as the feeling takes you for the duration of the walk.

Alternatively (and what my physio instructed when was recovering from an ankle sprain), do a gentle jog for 20 seconds out of every minute, and walk the rest. Don't do more than 10 minutes of this on the first go.

[Lizzog in reply to nowster]

Thanks 😊

[Oldgirlruns Graduate10 in reply to nowster]

That sounds like an interesting way to start again nowster- I may give it a go!

[Birdlady64 Graduate10]

I've not been running for little over 3 months due to back trouble (not running related) and also have a physio appointment booked for early January. It was meant to be last week but I cancelled as I didn't want to risk having another Christmas ruined, especially as it will be the first without Dad.

I'm thinking of starting c25k again, but like nowster suggested I threw in a couple of short jogs on a couple of walks last week to see how things are.

I've been walking, swimming and invested in an exercise bike (which I really don't enjoy) but I'm conscious of the lack of any strength work so won't push it too much when I do start back.

Hopefully the physio will be able advise on exercise and proper progression

[Lizzog]

Yes I'm hoping the same too. This is my busiest time of year at work now so just hoping to have more time after Christmas! I've got an e-bike and will be trying to get out on that every day weather permitting!

[Speedy60 Graduate10]

Hi, I've had five months off with piriformis syndrome. A few weeks ago I started walk/running a flat 5k from my house. As the weeks have gone on, I'm now able to run the whole route without stopping - slowly!

I like doing the same route. It has helped me regain my confidence and makes it easier to track my progress. I know it's flat so I won't get any nasty surprises. Importantly, it helps me not to overdo it. My physio warned me to run with good posture; no over striding, hunched shoulders and definitely no slumping into my hips. I might start increasing one run a week in the new year. Good luck x

[Lizzog in reply to Speedy60]

That’s great and really reassuring - good luck 😀