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Returning to Run Post SH | Boddicker Performance

Filed under: corrective exercise, injuries, Program Design

Returning to Run Post SH

by on Apr 10th, 2009

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In returning to high level training following sports hernia rehabilitation, it is necessary to be incredibly patient and cautious. What I’ve noted in working with my post SH athletes is that easy running tends to be relatively safe, but as the velocity of training increases, so does the incidence or relapse. As I don’t like to lay a bunch of volume down with inadequate hip flexion, I typically suggest keeping continuous runs relatively short and infrequent, with a few days a week of an extensive tempo session of 80-150m runs at a relatively high percentage of race pace. Typically, we’ll start on the short end with 6 or 8 repetitions and begin to build up both distance run and the number of repetitions in a given session until we reach about 20×150 without incidence of adductor guarding the following day. I am also fond of utilizing some shorter, faster acceleration based work to increase tissue velocity for a few short seconds with a lot of recovery after the first few cycles of training have reduced pain and improved lumbo-pelvic control. These days will typically come on two of our four of our movement restoration days. The other two days will include a brief multi-directional movement session. For a distance runner, this usually involves slide board training, and some lateral shuffling progressed on into shuffles to cutting, drop stepping, and other lateral movement drills to help the athlete break his movement stereotypes. Again, before each session begins, we’ll measure adductor guarding to determine if the athlete is in the appropriate condition to complete the session.

We measure adductor guarding with the squeeze test in three supine positions: legs straight, knees flexed to 90 degrees, and knees and hips flexed to 90 degrees. Typically, we’ll use a soccer ball or a closed fist. If an athlete exhibits pain or weakness, it is a good sign that the athlete is not ready to advance. I’ve also become fond of using the subjective feeling of foam rolling or a tennis ball on the adductor magnus. If it hurts much more to roll than the day before, the athlete is not ready to advance (or even run).

A typical week’s schedule may look something like this after a few cycles:
Monday: Movement Session w/Linear Acceleration Focus (Perhaps Extensive Tempo at the end of the session w/lower total volume–~8x80m)
Tuesday: Movement Session w/ Multi-Directional Focus
Wednesday: Extensive Tempo (Week 1: 8x100m, Week 2: 10×100, Week 3: 12×100 Week 4: 8x80m, Wk5: 10x120m)
Thursday: Regeneration
Friday: Movement Session w/Linear Acceleration Focus (Extensive Tempo later in day or at end of session)
Saturday: Movement Session w/Multi-Directional Focus
Sunday: Light Extensive Tempo/Slideboard or OFF.

A word of caution: In the first cycle with linear and multi-directional speed, it’s not likely that an athlete will be ready to handle much if any extensive tempo on top of the acceleration work. As such, it is critical to have a contingency plan in place.

Best regards,
Carson Boddicker

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