Help with an old injury
Posted: 23 May 2013 08:44 AM   [ Ignore ]
Puppy Dawg
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I am in serious need of help.  In 2010 I herniated a disc in my back that I eventually ended up having two surgeries to repair, the last one being in Feb 2012.  I am stronger and in much better shape than I ever was before the surgery.  The only problem I am having now is running.  Everytime I try to do a run in the WOD I can’t finish.  The running, even slow, eventually brings me to my knees in pain.  I am fine with everything else and have no problems deadlifting, doings snatches or clean and jerks.

This brings me to my question.  I have a home gym and do all my WODs here.  If I got a Concept 2 Rower, would it be a good or better sub for running?

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Posted: 23 May 2013 09:12 AM   [ Ignore ]   [ # 1 ]
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It’s a good sub for running, but not the same.  The rower is a more full-body stimulus than running.

I wonder if you’re having hip flexor issues that tug on your low back more and more as they get tight until you’re bent over.

I’d try releasing your psoas and TFL a couple days per week and see if that helps with the running and keep rowing as a sub in the meantiime.

If it is the hip flexors, then the rowing might start causing the same issue.

Might also be worth getting some video of your running form posted here.

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Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 23 May 2013 10:14 AM   [ Ignore ]   [ # 2 ]
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I don’t think it’s my hip flexors, I feel it all in my lower back.  I was in the Marines for 8 years so I’m a pretty experienced runner.  I’ll try to give the running another try to see how my back handles it.

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Posted: 23 May 2013 10:49 AM   [ Ignore ]   [ # 3 ]
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Yah, that’s exactly where you would feel it if the hip flexors are causing the issue.

What happens is the hip flexors are tight, so they’re always trying to pull you into a bent-over position, then your back extensors are always fighting this.  The back extensors eventually tire and cause the pain.

This is all theory though, having never seen you run or move.

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 23 May 2013 11:20 AM   [ Ignore ]   [ # 4 ]
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How do I release my psoas and tfl?

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Posted: 23 May 2013 11:37 AM   [ Ignore ]   [ # 5 ]
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This is my favorite method for the psoas:

http://youtu.be/eHss4GvP4Fs

For the TFL, you can just roll it with a lacrosse ball or foam roller.

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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