No fun having this pain crop up without a real reason! Sounds like you’re doing a lot of things right with periodizing volume/terrain etc. When I see this situation in one of my athletes, I also look at the miles in their shoes, sometimes you are at the end of life in them. When the easy stuff doesn’t work, it really comes down to…..wait for it….strength. It takes an inordinate amount of strength to attenuate the repeated impacts traveling up your leg into your back. A 6 week block of true strength loads involving squats/deadlifts/single leg step up-down will help take the stress off the SI/Lumbar spine. Muscles are your shock absorbers for these crucial structures. True strength training is also core training. Learning how to create tension through your core, helps you pick up heavy things with your legs. It’s not a quick fix, but will make you more resilient to the repeated cycles of movement with uphill athlete activities.
About a week ago I near the end of a medium-long run I started to feel left sided lower back pain. It was uncomfortable but I was able to complete the run without issue. The next day I attempted to go for an easy shake out but felt significant sharp non-nerve pain whenever I landed on the left foot. I felt some discomfort for a day or two with daily activities, so I did not exercise for several days. After 3 days completely off I started doing hip mobility and core exercises. I tried to go for an easy run today and within 5 minutes the pain returned and I was unable to keep an even gait, so I stopped and walked home.
I cannot point to a single moment when the pain started, but definitely during that day. I’ve been consistently and slowing building miles, taking a down weeks every 4-5 weeks. I currently run 70-80 miles/week about 50/50 pavement/trails.
Given the location and nature of the pain, I’m assuming it’s my left SI joint. I was wondering if you have any recommendations on exercises or general recovery approach?
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