This is part 7 in the Egoscue and Running Injuries blog series.
I can’t believe that it has almost been eight weeks since I have started with the Egoscue Method. During that time, I have learned just how tight and weak certain parts of my body, and how other parts are forced to compensate.
More importantly, I have begun to sense a real change in the way my body feels. My hips have so much more mobility and the intensity of my back pain has been greatly reduced.
That is not to say that I’m feeling 100% yet. My right quadratus lumborum and trapezius still get tight and sore (especially after lifting my kids or running harder than normal). Also, I have tightness in my right hip flexor that is stubbornly refusing to go away.
However, there is no doubt that I am feeling better.
Egoscue: Reducing Pain and Making Me Faster?
One of the really interesting things about my experience with Egoscue is that my easy run pace has steadily improved since I started to due the Egoscue e-cises that Matt prescribes for me.
Here is a chart with my Garmin data from December 2014 and January 2015. Notice the Average Speed column.
During this period, almost all of my easy runs were over 8:00 minutes per mile. The average pace was 8:12.6.
Now, here is a chart from my most recent easy runs in February:
Notice how almost all of my easy runs (especially the most recent ones) are at under 8:00 per mile pace. The average pace is 7:54.4. Almost 20 seconds faster than the prior month!
One could argue that the faster easy run pace is simply a result of me getting into better shape. However, considering the increased mobility I feel throughout my body, I really think that the Egoscue e-cises are helping my body to run in a more efficient manner.
Motivation to Keep Going After It
There is no doubt that the Egoscue e-cise menus can be difficult to complete everyday. Due to my numerous muscle imbalances and dysfunctions, my menus sometimes take 90 minutes to complete.
However, it is such an amazing feeling to have reduced pain, and the promise of even less pain and more mobility is a very strong motivator.
When I also think of the fact the e-cises may be helping me to get faster, the 90 minutes per day of e-cises does not seem to bad.
After living in running injury hell for over five years, I feel like I may have finally come upon a solution. This solution is not a quick fix – there are no shortcuts – but I am firmly resolved to continue with the e-cises and hopefully continue my incremental improvement.
The New E-Cise Menu
Without further ado, below is the new menu that Matt gave me to address the remaining tightness and pains that I have:
This new menu includes the following e-cises:
- Static Back Knee Pillow Squeezes
- Static Back Pull-Backs with Pillow
- Hip Lift
- Hip Crossover Stretch – Palms Down
- Upper Spinal Floor Twist
- Cats & Dogs
- Spread Foot Forward Bend
- QLO Stretch
- Runners Stretch
- Downward Dog
- Supine Groin Progressive in Tower
- Standing Overhead Extension
I’m excited to get going on this new menu and, as always, I’ll keep you updated.
Visit Oregon Exercise Therapy for more information about the Egoscue Method.
Disclaimer: This post is part of a collaboration with Oregon Exercise Therapy. All opinions are my own.