For the last couple of months I've been plagued with knee and then hip injuries. It's not especially new, I played rugby for a time at Uni and damaged a knee when a scrum I was in collapsed (I was in the second row because of my height). Stupidly I walked the 4 miles or so home from the game and then couldn't walk again for over 3 days!
Eighteen months ago I suffered a groin strain after doing some basic army type training (which I really enjoy!) but which took a few months to resolve.
After having a fall in the Lake District a couple of months ago which twisted my knee, and then (I suspect) adjusting how I walked to compensate, my right hip flexor has been sending me shooting pain when I made an ascent or descent or had to shift direction. As you can imagine this is not great for someone who wants to be out walking, so I was pleased when my GP referred me for a Physiotherapy assessment.
I had the assessment this morning where I was asked a series of questions by a friendly, knowledgeable Physiotherapist and then my posture then limbs were manipulated around. Basically my right hip muscle group seems to have seized up, being massively less flexible than my left side. It means I don't have much rotation for dealing with uneven ground and the automatic adjustments your feet and body makes and which we take for granted unless or until we are injured.
I've been given two stretching exercises to do, to open out the hip and stretch the hip flexor (Psoas major and minor and Iliacus) and a small muscle inside my buttock (Piriformis). Both are to stretch these muscles out before I start to do strengthening exercises. Neither of the exercises are new to me, if you do sport or yoga then you most likely will (or should) do them anyway, but from a recuperative / informative point of view I thought it would be useful to put links to one of the stretches here:
The impact for me on my walking means that rather than 'doing hills' I am going to try to create some routes that are over flatter terrain (maybe like my last walk which I did really enjoy) and limit my mileage to say a 6-8 mile walk in, overnight camp and same out again. The pain at the moment is just too much to do real hills but hopefully with the work I'll be putting in (and not overdoing things) I will be able to satisfy the mental and emotional need I have to be outdoors. Maybe the wandering element will enhance my sketching if I allow myself more time to cover more miles. So I am trying to not get too frustrated (my friends may laugh here) and to go with the flow, allowing my bod to heal. It will make a change...
That's rotten luck - Good luck with the physio, Helen. Just a bit at a time. It can still be fun and then one day you will will be back to full strength.
ReplyDeleteHi Helen,
ReplyDeleteHope your recovery is a quick one!
Thanks for reminding me I need to stretch, anyone spending significant time sat down (ie: at a computer) should be stretching out their hips and I don't do it enough!
Helen,
ReplyDeleteSorry to hear you are struggling with injuries. You're right, we do take for granted how fun and relatively easy hiking is until we are injured.
Just another reason to lighten your load! It may be time for you to make a gear list (if you don't already have one) to see what you can live without. Let me know if I can help :~)>
I love my physiotherapist, she worked wonders with my 'weakened rotator cuff muscle' (whatever that is, but it was sore!) a few years ago and after a botched attempted with a lesser physio, she sorted the trapped nerve in my neck. Now, if I feel a twinge, I do the exercises she gave me and there's no problem, she's a marvel. If I could just get the feeling back in my index finger... Good luck and take it slow and steady.
ReplyDeleteSounds like you have got some excellent advice, wish I'd got some earlier rather than ending up with almost six months of no walking.
ReplyDeleteSorry to see you compromised like this, but I can relate. My knee seized up for 8 weeks after descending from An Teallach and the only person able to help at all was a physical therapist. It was a turning point for me, in that I saw the benefit of remedial exercise, including yoga, to prevent and contain such injuries. Best to you.
ReplyDeleteAngela, What a great shame you had to have such a gap. I was glad to see you reappear on Twitter (I think via Graham Faithful, @stourvalewalker) but hopefully 2011 will be a much better year for walking. Fingers crossed!
ReplyDeletePhilip, I thought of your situation when I wrote this post, knowing you'd had a lot of knee and IT Band issues, and also being inspired by your Yoga practice. I suspect there are quite a few of us out there who are plagued by niggles and hopefully by making people more aware, they will benefit from our experiences. Thank you :-)
Gosh, aren't we all getting old! Sorry to hear about your knee/hip situation, but I'm glad you're adressing it and still getting out. I look forward to more of your thought-full trip reports!
ReplyDeleteThinking some more about yoga. There is a stretch that I do called full pigeon that you might try. Sit cross-legged on the floor. Take your left leg (say this is top) and cross it over your right knee. The ankle should not be on the knee, but past it, just a bit, so you are in a small twist. Repeat for the other leg. This is much easier on the knees than half pigeon. Do it for 3-5 minutes each side and back off if you feel pain.
ReplyDeleteThinking some more about yoga. There is a stretch that I do called full pigeon that you might try. Sit cross-legged on the floor. Take your left leg (say this is top) and cross it over your right knee. The ankle should not be on the knee, but past it, just a bit, so you are in a small twist. Repeat for the other leg. This is much easier on the knees than half pigeon. Do it for 3-5 minutes each side and back off if you feel pain.
ReplyDeleteAngela, What a great shame you had to have such a gap. I was glad to see you reappear on Twitter (I think via Graham Faithful, @stourvalewalker) but hopefully 2011 will be a much better year for walking. Fingers crossed!
ReplyDeletePhilip, I thought of your situation when I wrote this post, knowing you'd had a lot of knee and IT Band issues, and also being inspired by your Yoga practice. I suspect there are quite a few of us out there who are plagued by niggles and hopefully by making people more aware, they will benefit from our experiences. Thank you :-)