Returning from injuries better than before

were you able to bike while out for piriformis? I am in the same boat as you- I can get SOME runs in, but they have to be super slow. So i need a way to actually get my heart rate up and get a workout. Could biking be the answer? also, what kind of bike? a stationary bike ? recumbent or upright?

please help me wrote:

were you able to bike while out for piriformis? I am in the same boat as you- I can get SOME runs in, but they have to be super slow. So i need a way to actually get my heart rate up and get a workout. Could biking be the answer? also, what kind of bike? a stationary bike ? recumbent or upright?

I am able to cycle. I actually was cycling all of Aug., (with no running at all) and at times hard to the max.

I am able to work out on the elliptical trainer as well.

I was using my regular hybrid bike, not the type with the drop down handlebars, those put some strain in the hip area. I have tried the Concept 2 rower, those are the ones in any gym or rec. centre. Those however put some pressure on the bum area, the same as with recumbent bikes.

For the record I'm able to run but, like you at a slower than snail's pace. I'm running with a heart monitor making a point of keeping bpm lower than 140. Some days I'm running comfortably at that pace.

For you, cross training as a substitute for running at a higher HR, it's a matter of finding what works comfortably for you. This piriformis thing hates striding out, hills, standing on one leg, reclining back on a couch. I can feel it getting aggravated while I'm watching teeeevee etc.

My acupuncturist will try ultra sound with his treatment. I haven't had any of ultra sound for a long time. For me, if there, along with the 2x per week chiro treatments haven't shown a significant improvement by enf of April, I have the name of a hip specialist. I just might give this person a call.

so do you do these workouts out on the roads or in a gym on a bike? My gym has both upright and recumbent bikes. Which is better and what's the difference?

please help me wrote:

so do you do these workouts out on the roads or in a gym on a bike? My gym has both upright and recumbent bikes. Which is better and what's the difference?

I ride on the road. In the gym I would use the upright bike rather than the recumbent bike. I found the recumbent bike puts pressure on the sore spot. Your problem may be different than mine so a recumbent bike may be okay for you.

Bump

if huge amounts of aerobic training can really get you back in better shape, then shouldn't triathletes and bicyclists be winning all the running road races? those guys do way more aerobic training than runners do. i have hard time believing an injury can actually be beneficial to your times, unless you're training too hard and a couple weeks off from running allows your body to absorb the training better

Are you talking to me?

I'm barely able to do enough aerobic training these days to keep minimum fitness.

I think this is a great concept. One correction, with IT band tendonitis you can do this. I was out for 4 weeks with tendonitis and riding the bike didn't bother it. I did workouts on the bike for a month. I have also read in various running resources that you should double your time on the bike to make it equivalent to a run. So if you consider this, the bike plan makes more sense. Anyways, I returned to action for a 5K(first run in a month) and haven't lost my conditioning. And I wasn't totally on bored with the bike thing until a week in so I didn't get the best conditioning that I could have if I had faith all along. Nice post.

Howard (The Duck) wrote:

Are you talking to me?

I'm barely able to do enough aerobic training these days to keep minimum fitness.

Actually that's not completly true...I guess I was thinking about my running alone with my previous post. I can do;

25 min. on treadmill jog/run

30 min. on elliptical trainer, easy - moderate intensity.

10 min. on Concept 2 rower, moderate intensity (careful of 'numb bum')

15 min. on sta. bike (upright model) easy - moderate.

All in one workout, 80 minutes total.

i was talking to the world in general

Hi-

Thank you for this thread. I am a Masters runner who has competed for 35 years. I have a stubborn plantar fascia tear/irritation that won't subside after 6 months, so I decided to turn to the bike and forget about trying to run for awhile. I was unsure as to what to do to try to simulate the same physical and mental efforts of running. Your workouts are great, and make sense. Thanks again.

Bump.

When i got injured a few years ago with a stress fracture. I set up a pool workout. I would take exactly what i was suppose to be doing and do it in the water. Lets say i would normally do a long run on that day i would then just tread the water working on form for the time i would actually run. The real thing that worked the best was doing a normal track workout in the water. For example, my favorite water workout was 30 x 30sec by 30sec fartlek. I just tried to keep my form as close as possible to normal running but usually over exaggerated it and felt like i was just doing high knees as fast as i could. I only finished 30 of the after a month of being in the water. I never got much over 20 before i cramped up and had to stop. Try that workout injured or not its a killer. After a month a had about a 2min PR in the 8k from 28:47 to 26:58.

I am following this workout starting tommlorow. I have a 4th metartarsal stress fracture. Should i use the tall bike or the short one?

backstretch wrote:

The pool is not even in the same league as one has reduced gravity which means one's heart does not have to work as hard. The pool simply does not get the job done.

I disagree, after receiving a stress fracture last year during cross, which lasted me about 8 weeks, all I did was bike in the mornings and run in the pool for about 60 to 90 minutes every single day. Ninety minutes seem a lot and it is, granted I had a floating-belt.

I did fartleks in the pool that consisted of the following: 2 minutes off, one minute on, or 3 minutes off, and one minute on.

I came back to run a personal best in the 5k by about 49 seconds - my personal best was 15:48 at the time I became injured.

All in all, the pool works, o yes it does.

I am not positive that I know what you (emmanuel) refer to by tall or short bike. But I think you are referring to a short bike, if it is similar to the position you would be in if actually sitting on a bike while riding outdoors.

Best of luck!

thanks

sorry to bump a really old thread but, can anyone (maybe the OP?), set up 2-3 more weeks similar to this program, as i am injured and already completed the first 2 weeks to the T. Thanks

anyone have stress fracture pain even while biking? anyone have it feel more intense while biking than running?