Last year, I was plagued with a hip injury (non-bellydance related), that (because I didn't know it was slipped/rotated) turned into a bodily epidemic of muscle injuries in all of my abdominal muscles, glutes, and lower back. I've pretty much healed (still a few lingering trigger points occassionally), and 1hr practices/drills with the occassional 2 hr practice are easily done. However, I'd like to step it up to 2 hr regular practices/drills (my pre-injury norm), but find the trigger points and lower back pain (maybe my hip is slipping out of place again?) come back after a week of this. Any advice on how to work back into intense practices without hurting myself? Thanks!
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Albuquerque
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Re: How to step up the pace...
Thu, May 8, 2008 - 12:31 PMARe you doing any rehab specific exercises for your hip? -
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Re: How to step up the pace...
Fri, May 9, 2008 - 10:10 AMThe only rehab-type exercises I'm doing now are pilates (which has improved my overall condition immensely!) and yoga (though I probably don't do as much as I should). Not sure if this is meaningful, but ever since my injury, I can't regularly practice glute squeezes. I end up with pain in my upper back leg (where the back of the leg connects with my glutes) and really deep and low in my abdominals. -
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Re: How to step up the pace...
Mon, May 12, 2008 - 1:58 PMThe pain, especially the areas you're describing sounds a lot like a pinched nerve i had. Is it radiating into your thigh or localized there?
Have you seen a chiro? Or have you gotten x-rayed or MRI'd to make sure all the joints/discs/bones are where they are supposed to be?
I found out about 8 years ago my pelvis is tilted to the side which turned into 2 slipped discs, and I really feel it when I haven't seen the bone cracker, or practised my yoga/pilates/any core strengthening exercises like I should.
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Re: How to step up the pace...
Thu, May 8, 2008 - 12:58 PM1 day a week for 2-3 weeks
2 days a week for 2-3 weeks
3 days a week for 2-3 weeks
and so on.
That's my suggestion.
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Re: How to step up the pace...
Fri, May 9, 2008 - 5:13 AMGood for you! Getting this far is no mean feat!
With pain that's lasted more than three months, it's often useful to look at chronic pain management techniques. The common theme in most systems is, like DuckAmuck says, taking it s-l-o-w-l-y...
You could try doing the more intense practice occasionally, and slowly increase the frequency OR - perhaps better still - you could try doing 1hr 10 minutes for a few weeks, then 1hr 20mins... etc. At any time, if pain returns, you should drop back to your safe (pain-free) activity baseline for a couple of weeks before you start building back up slowly again. It can be frustrating (*wa-a-a-a-ah*), but gradual improvements build up over time a lot better than a series of over-eager pushes, followed by crash-and-burns and being sidelined for recovery *a-g-a-i-n* (*sigh*).
Good luck! -
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Re: How to step up the pace...
Fri, May 9, 2008 - 5:17 AMI should have said...
First of all, check that there isn't a recurrence of the original injury or similar. My comments are only relevant to reconditioning, not to anything like "working through" an injury that's still present.
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