When to return from injury

Skippa

Hi there,

Two weeks a go I had a groin strain (grade 2 as there was quite a bit of pain, restricted movement and bruising too). The injury happened in the evening, about 6 hours after a hilly 40 mile bike ride. I felt a bit of cramp in my inner thigh and in my rush to stretch it out I think I over stretched it causing the strain. Anyway, the resulting injury has put me on the side lines for nearly two weeks. Over the past week the bruising and pain have both subsided, and with the support of a neoprene groin strap I have been able to do 3 x 35min sessions on the turbo this past week with no ill effects.

Anyway, I was planning on hitting the roads this weekend for the first time in a fortnight as I need to get back in training for the Etape Du Tour in July (and more immediately the Etape Du Dales at the end of May).

I was planning on just doing a 30 mile loop near my home in North Manchester just to see how I get on, however because of where I live the route will be unavoidably pretty hilly. Do you think it's too soon to get back on the road and should I just build up the strength on the turbo for the next week or so? I am in a quandary as if I don't get out on the roads then I may not be fit for the Etape, if I go out too soon then do I risk further injury and a longer lay-off?

Finally, any tips on avoiding this type of injury in the future? Given the inner thigh crap is this a sign of incorrect saddle position?

JimboPlob

Get out there and ride. You will inevitably be thinking about it and probably hyper sensitive to any "pain" in that area. Just ride as you normally would.

golfergmc

I`m in the same situation, done ligaments in my knee resulting in severe pain and bruising to whole of shin and calf. Don`t want to risk going out too soon only to cause more damage but itching to get out and try my new power meter

sungod

go easy, use low gears, keep cadence 90+, don't succumb to the temptation to chase down people who sail past you or join groups going harder than you are supposed to be going, don't suddenly restart long/hard riding

it's always tempting to push too soon, done it myself, but all it does is set recovery back

the fastest way to recover is to rest and then to avoid doing too much too soon

from the interweb...

TABLE 2. Recommended Program for Return to Cycling After Injury
Length of Rehabilitation
Multiply the duration of the layoff (in weeks) by 1 (for less severe injuries) or 2 (for more severe injuries) to estimate how many weeks it will take to return to preinjury training level.
Example: Layoff for a more severe injury (2 wk missed) X 2 = 4 wk of reduced training

Stages for a 4- to 6-Wk Rehabilitation
Stage 1 (1-2 wk): Easy rides without fatigue or pain
Stage 2 (1-2 wk): Endurance pace work at 50% to 75% of effort and distance of preinjury workouts
Stage 3 (1 wk): Moderate-intensity work until the cyclist can complete full preinjury distance
Stage 4 (1 wk): High-intensity work at full preinjury distance
Stage 5: Return to full competition

Note: Cyclists may advance to the next stage when they can perform the current stage on 2 consecutive days without pain.

Skippa

That's great advice, thanks Sundog.

I went out this morning and did 26 miles with a mate. To aid my recovery I might just go out by myself for the next fews to remove the tempatation to over stretch myself by keeping up with him on the hills. It wouldn't have been too bad if he'd done his turn at the front on the flat bits but he just sat on my back wheel then pushed on the hills!