Jogging & Running/TFL recovery/rehab

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Hi Nick,

I asked you a few questions beginning last month after a TFL tear.  I followed all your advice and sought out other support as well.  Had three visits with a sports injury doctor and have had a few deep tissue massages. Before my TFL tear, the week before Thanksgiving, I was running 13 miles every Saturday (and about 16 miles spread over the weekdays).  I had my 5k time down to 7:07 min miles and 13 mile pace down to 7:27 mile pace.  My rehab has been right on track for what was probably a grade I tear.  I began running a distance of 1 mile three weeks post tear and increasing time and speed in steps.  I'm now going into week 7.  I just completed a 6.5 mile run yesterday at a 7:55 min. mile pace without any pain.  I plan on increasing to 7.5 to 8 miles this coming Saturday.  I want to increase my strength.  What do you think about weight training at this point in my rehab?  I used to get on the stair master and bike and push out some squats on a resistance machine once a week (I wasn't doing this in the months before I had the tear.  Think my lack of cross-training may have contributed, along with other bad training habits, to my TFL tear).  I'm afraid of the squats, but think I need to build some strength.  Opinion? (BTW, thanks for all your advice!  It's great to be back to running again!)

Answer
Great job on rehabbing so quickly and intensely Cecilia! You are very welcome for the help I was able to provide.

I do believe that resistance training is important. Start out with reps of 30 on squats and slowly decrease to reps of 5 within 6 weeks. As you decrease the reps increase the sets. I like squats. Also make sure to incorporate a lot of hip exercises. 1 leg squats of 1 leg sit to stands are an excellent way of doing this. 1 leg balance activities and 2 leg balance activities on an unsteady surface are also excellent.

Don't hesitate to ask more questions. Good luck getting even faster than you were before the injury!

Jogging & Running

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Nick Rainey

Expertise

I can answer questions about pain and training program. If there is a question about running that I don't know then I'll do some research and make sure I provide you with an answer.

Experience

I'm a Doctor of Physical Therapy. I'm a track and cross country coach. I train clients throughout the year. I've helped prepare athletes for their NFL Pro Days. I've written articles on running. Finally, those that I work with have less pain and run faster.

Organizations
American Physical Therapy Association- Sports Section

Publications
The 6 Week Workout Program- I'm the author of this book Research Made Simple for Physical Therapists- I'm the author of this Kindle book

Education/Credentials
Board Certified Clinical Specialist in Orthopaedic Physical Therapy Doctor of Physical Therapy BS in Exercise Science NSCA- CSCS and CPT USA Weightlifting Level I NPI- Certified Posture Specialist Total Motion Release Level II Certified Dry Needling

Awards and Honors
National Posture Institute's International Perfect Posture of the Year Award 2011 Clinical Excellence Award- Rocky Mountain University of Health Professions Aegis Therapies Scholarship recipient

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