28th Jan - Sports Injury Clinic

had treatment again, have to now swim every other day and see her next week.

26th Jan - Swim

Very easy session to see how injury reacted

total distance = 600m

4 x 50m
1 x 100m

Leg felt ok, made sure i did lots of stretching after, will wait until morning to see how leg reacts

21 Jan - Sports Injury Clinic

Have to carry on with stretching exercises, however i am allowed to go for a short swim on Tuesday which i am looking forward to. Need to go back next Thursday

14th Jan - Sports Injury Clinic

apparently hip and pelvis irritating each other due to tight muscles around the area. have to stop everything for a week for it to calm down. She did give me some stretches to do in the meantime and have to go back next week

13th Jan - Yoga

1hr 30 of yoga
hip in agony at the end

11th Jan - Walk/Run

Repeat 3 times
4min walk - 3 min jog

Hip was OK while completing this but was quite sore after, need to make sure i stretch in morning as well as night

11th Jan - Rehab Period begins

Have removed a build period later on to include a 4 week rehab period where i will try and get back to pain free training via

• Keep attending yoga classes
• Start gentle walk/run sessions and slowly build up
• Start Hip flexor flexibility exercises
• Keep swimming regularly for aerobic maintenance
• start gentle cycling when hip is pain free and build up slowly.

10th Jan - Yoga

1.5hr class at gym
Still very hard - need to keep at it though

9th Jan - Walk/Run

Stretches

Repeat 4 times: -
4min walk - 2 min jog


Also did strengthening exercises

8th Jan - Stretches and Strengthening

Piriformis stretches and strengthening exercises

7th Jan - Stretches and Strengthening

Piriformis stretches and strengthening exercises

6th Jan - Yoga

1.5hrs Yoga class at gym,

Very hard work, suprised at how infelxible i am.

5th Jan - Stretching

Piriformis stretches

4th Jan - Weights

15min warm up on x trainer

2 x 20 reps (45secs rest)

Leg Press - 30kg
Lat pulldowns - 30kg
Knee Extension - 15kg
Hamstring curl - 20kg
Straight Arm pulldowns - 13.75kg
Calf Raise - 30kg
Seated Row - 30kg
Triceps extension - 18.75kg
Pec Fly - 30kg
Chest Press - 20kg
Shoulder Press - 20 kg
Hip abduction in - 50kg
Hip abduction out - 60kg
Ab Crunch - 2.5kg

20min swim

28th Dec -3rd Jan - Injured

According to literature its Pirformis syndrome, symptoms are generally worse when sitting than standing which explained why it was worse when sitting than standing on bike.

Treatment is stretching the piriformis and strengthening the hip external rotators

Is commonly caused by running (over training and lack of stretching afterwards) - probably guilty of both

Took this week of to try and ease the pain.

Plan-
Start back training w/c 4 the January 2010 doing:

• weights, albeit lower weights for leg
• Swimming
• Yoga
• perform specific stretches every other day
• Perhaps start easy biking towards the end of the week

27 Dec - Bike (Injury)

61 miles
average speed = 15.3 mph
average cadence = 68
time = 3:58:09

Hip started to ache after about 45 miles and then was in agony after 50 miles, would ease if i stood up but was in real pain

26th Dec - Run

10k
46:34
7:31/mile