How to return after injury...

[Wiggy-Giggy]

I graduated at the end of April and was following the C25K+ podcasts to consolidate and managing at least one stamina, one stepping stone and one speed run each week. I'd also done three parkruns and managed to get my time down to 32mins. Then, this time last month, I pulled either my left hip flexor or strained my groin area while on a run. I ended up limping for a couple of weeks, and driving was a problem as I was struggling to lift my leg sideways to change gear.

Anyway... I've rested it for over a month and the pain has gone although it still feels a little tight if I walk quickly. Any advice as to how to get back running? Or should I even be considering it given that it still feels a little tight? Should I go back to C25K and start again from one of the later weeks or do I need to go back further? Anyone else experienced similar?

I'd be so grateful for any advice as I've really missed my morning runs this last month.

[UnfitNoMore Graduate]

Did you have a medical opinion on the injury? Some physio work would be a must for me. Flexibility work too by the description... maybe some gentle yoga?

Can you walk briskly without it reacting? I’d be doing that and then my next step would be a short gentle jog... 5 minutes tops to start. That may also indicate where your fitness levels are at.

The C25K+ podcasts are for after some consolidation work... and I’d be a little concerned about doing a speed run once a week... the recommended 80+% of comfortable paces running with 3 runs a week wouldn’t allow for more than one speed run a fortnight.

[Wiggy-Giggy Graduate in reply to UnfitNoMore]

Some good advice there - thank you.

I can feel it a little if I walk briskly - it doesn't hurt but doesn't feel quite right either. Feeling a little tight is the only way I can describe it. I haven't seen the doctor as getting an appointment here is a nightmare and I was putting it off in the hope the pain would ease - not a good plan I know.

I've just checked my FitBit and actually the frequency of my speed runs was less than I thought - only once every two weeks so I don't think I've overdone it there.

I think yoga is a good point too - I've actually been doing classes every week for the last two years but they're term time only so I'd better get in front of Adriana on YouTube!

I might just go out tomorrow morning and try a brisk walk and see what happens. It would be a start and at least it will get me out and make me feel like I'm doing something about it rather than just waiting for it to go away!

Thanks again!

[UnfitNoMore Graduate in reply to Wiggy-Giggy]

Just make sure you go easy on the yoga on the affected area too in the beginning.

Hopefully you’ll be back soon. I came back from my ankle injury with some half mile runs and built back up a half a week after a similar time out. You will have only been losing fitness for a couple of weeks, your body may well still have 30 minutes or more in it... but the injured area may need some restrengthening.

[davelinks Graduate]

Quite a few have tight calfs, I have, and get that feeling, have to do gentle stretching, sometimes using a foam roller.

Takes a while to lose fitness, you'll probably still be good to go, would build up a bit with walking and see how it goes, if good then try some W3 c25k..

[Wiggy-Giggy Graduate]

Thanks for your advice all - really helpful and reassuring that I'm not completely back to square one. I'll definitely take it easy and work my way back slowly...