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training for IM with a bad back
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 2014-09-29 1:47 PM |
Member 1487    Scottsdale, AZ |  Subject: training for IM with a bad backHey all, Thought I would put this thread here instead of the IM section to see if there were more responses. I really want to register for IMAZ 2015 in November and feel my base fitness and prior racing experience is leading me in that direction. My only issue is I battle with a pesky mid/lower back that can get mighty cranky from time to time. While I haven't had an MRI, I'm pretty sure (from 2 doctors, 1 PT and my chiro) that I have 1 or more herniated discs. With proper exercises/strengthening and therapy, I've managed to keep it under control during training and racing. I know that most people walk around with some sort of herniation in their back, and mine is ok most of the time, as long as I keep up with stretching and strengthening. Taking the step to IM though is worrying me a little. I need to make a decision by November and would love to hear other's experiences if they deal with the same thing and how they managed through it. Thanks for any insight! Appreciate it! |
| 2014-09-29 1:55 PM in reply to: runspingirl |
Master 2855  Kailua, Hawaii | Subject: RE: training for IM with a bad back my back gets knocked out once in awhile. Usually is triggered from lifting something too heavy, and/or with bad form (or unequal load on my spine). Aside from being careful (with the above) I find consistent core work to be essential in keeping away from back problems. Swimming helps too. I have less issues with my back when training than let's say off season. |
| 2014-09-29 2:06 PM in reply to: 0 |
Member 1748 Exton, PA | Subject: RE: training for IM with a bad back I think you mean compressed disc's not herniated. I had a herniated disc(MRI verified) and could not even think about running for months. Could not even feel my left foot for about a month. Find a GOOD PT and figure out what exercises and stretches help your back and keep doing them. Occasionally you will still get flair ups(most likely), but you can back off whatever aggravates it for a couple days and then get going again. Building a stronger core will stabilize your back, so spend a lot of time on core work. The good news is that a strong core will help all aspects of the triathlon as well. Edited by mike761 2014-09-29 2:06 PM |
| 2014-09-29 2:23 PM in reply to: mike761 |
Member 2689 Denver, CO | Subject: RE: training for IM with a bad back Originally posted by mike761 I think you mean compressed disc's not herniated. I had a herniated disc(MRI verified) and could not even think about running for months. Could not even feel my left foot for about a month. Find a GOOD PT and figure out what exercises and stretches help your back and keep doing them. Occasionally you will still get flair ups(most likely), but you can back off whatever aggravates it for a couple days and then get going again. Building a stronger core will stabilize your back, so spend a lot of time on core work. The good news is that a strong core will help all aspects of the triathlon as well. I actually have a couple herniated disks. They've never been repaired--the orthopod said I needed a fusion, which I didn't get--but I'm able to run without much problem. The core stuff helps a lot because muscles help absorb the impact. |
| 2014-09-29 2:39 PM in reply to: runspingirl |
Champion 7036 Sarasota, FL | Subject: RE: training for IM with a bad back I hurt my lower back playing high school football (soft tissue damage) and still have occasional issues with it. Running is the biggest issue for me in terms of triggering back spasms. I run in the mornings and always get up and move around for 30-45 minutes before heading off. I'll walk for about five minutes to loosen up and then walk for at least ten minutes afterwards to cool down along with some light stretches. I try not to run more than two days in a row and take regular walk breaks on my long runs. Good luck and take care. Mark
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| 2014-09-29 2:43 PM in reply to: laffinrock |
Member 1748 Exton, PA | Subject: RE: training for IM with a bad back Originally posted by laffinrock Originally posted by mike761 I think you mean compressed disc's not herniated. I had a herniated disc(MRI verified) and could not even think about running for months. Could not even feel my left foot for about a month. Find a GOOD PT and figure out what exercises and stretches help your back and keep doing them. Occasionally you will still get flair ups(most likely), but you can back off whatever aggravates it for a couple days and then get going again. Building a stronger core will stabilize your back, so spend a lot of time on core work. The good news is that a strong core will help all aspects of the triathlon as well. I actually have a couple herniated disks. They've never been repaired--the orthopod said I needed a fusion, which I didn't get--but I'm able to run without much problem. The core stuff helps a lot because muscles help absorb the impact. When you first herniate I'm sure you were not running. Once that happens the body works to heal whatever ripped open, once it is healed with proper support, yes you can run again. I was running again 6 months later but need time to heal and strengthen the core. Many Drs. also misdiagnose back issues, x-rays do not show the soft tissue yet that's the first thing they do. Then they guess based on the spacing between the vertebrae. MRI is the only way to be sure. My spine specialist wanted to operate and fuse 3 vertebrae. I refused. |
| 2014-09-29 6:32 PM in reply to: runspingirl |
Coach 9167 Stairway to Seven | Subject: RE: training for IM with a bad back Originally posted by runspingirl Hey all, Thought I would put this thread here instead of the IM section to see if there were more responses. I really want to register for IMAZ 2015 in November and feel my base fitness and prior racing experience is leading me in that direction. My only issue is I battle with a pesky mid/lower back that can get mighty cranky from time to time. While I haven't had an MRI, I'm pretty sure (from 2 doctors, 1 PT and my chiro) that I have 1 or more herniated discs. With proper exercises/strengthening and therapy, I've managed to keep it under control during training and racing. I know that most people walk around with some sort of herniation in their back, and mine is ok most of the time, as long as I keep up with stretching and strengthening. Taking the step to IM though is worrying me a little. I need to make a decision by November and would love to hear other's experiences if they deal with the same thing and how they managed through it. Thanks for any insight! Appreciate it! what IS your base fitness and prior racing experience? What's the longest event you've done? Have you cycled centuries? run marathons? Swum 2 mile OW races? If you have and did not have back trouble for those, then there's a good chance you wont' for IM. On the other hand if you've trained for a half-marathon and had back pain, then you'll need more 'body work' before considering IM trianing. Whether or not you develop back discomfort shouldn't be a big surprise IMO. You can always plan to do an IM in 2016 and use 2015 to test different training volumes for shorter events or single sport events. That way you'll KNOW for certain what minimum training volume you can handle, and if you start running into trouble, you'll be able to figure out how to correct the issues without having a set end point that may compromise your back health. |
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