I mentioned last week that I was looking into active release technique (ART) for the groin soreness I was experiencing. I am happy to report that I had my first ART session last Friday. When I arrived at Dr. Capaldi’s office (chiropractor), I really had no idea what to expect.
I have to say I felt like I was in good hands as soon as Dr. Capaldi told me that she was a runner herself! We went through the basic medical questions and then discussed my training. She asked me how many miles I was at, what I was training for, and the speed of my runs.
Gait Analysis
Dr. Capaldi had me walk up and down the hall a couple of times, so she could analyze my gait. I was surprised when she told me that it was actually my left hip and glute that was really tight. I guess this shouldn’t really be surprising, as it was probably one of the reasons I was experiencing the groin pain and discomfort on my right hip.
After checking out my gait, she started ART on my left glute and hips. It was kind of a weird sensation- not pain- just uncomfortable. She would push in deeply on the muscle, while I was simultaneously extending it (it sort of feels like a deep tissue massage). Each movement was completed about 5-10 times. She said that she usually doesn’t push too hard on the first session, so I think it will be more intense when I go this afternoon!
Number of Sessions Needed
Dr. Capaldi thinks in about 4-5 sessions, I will be in a much better place with the groin pain. That was music to my ears! I am not sure exactly what is going to happen with my half marathon training yet, since I am going to wait until the groin pain is gone before I start running again. When I do start running again, I will also have to be cautious about not increasing my mileage too soon.
Self Massage
Another key point that I took away from my first ART session was the importance of self massage. Never under estimate the power of a good foam rolling session or a one-on-one with the Stick! I am also going to be super anal retentive about stretching (this is an area where I know I definitely have room for improvement).
I was instructed to warm up for 5 minutes, do my groin/hip/glute stretches, then workout, and the repeat the stretching. Dr. Capaldi also suggested using a tennis ball to massage my left hip/glute. This is an easy technique you can use for self massage at home. Just place a tennis ball up against the wall and then use your body to roll it around in any areas that feel tight.
The day after the first session I hit the gym and did the elliptical for a half hour. I did the same on Saturday. Amazingly, on Sunday I woke up for the first time and didn’t feel stiff! I should note that I did try to run on Saturday, but I still felt some pain, so I stopped and did the elliptical again.
I am so looking forward to this afternoon’s ART session and in the words of a Daily Mile friend “telling my groin who’s boss!”
ART has recently been brought to my attention. I definitely need to do some more research and see if I can find anyone locally who performs the techniques. Would love to try it out. Hope you receive the results you’re looking for.
Heidi–I would check with your local chiropractors. The two ART practitioners near me are both chiropractors too. It’s so worth it! 🙂
I really want to try ART. I really hope that you see results quickly. I have the same groin/hip pain when my hip pain is at its worst. Now, since I have been pretty careful with my stretching, I can tell my hip is irritated, but I don’t feel pain, just twinges. Good luck again today at your appointment, please keep us updated!
Robin, you should so do it! I can’t believe how tight I was in my calves too–it’s something I am definitely going to keep going even when I am over this injury. I can see how effective it would be after a longer distance race too- maybe after Boston if not before? 🙂
I’m so big on foam rolling and stretching well now. It really does help so much!
Yay! It definitely does help so much! 🙂
Glad you had a runner working with you… isn’t it amazing how that gives us so much more confidence in them?! I’ve heard great things about ART, but never tried it… I also have room to improve in my rolling and stretching, when everything feels fine, i tend to neglect it.
I know–I was sold when she told me she was a runner! 😉 I am going to commit to being consistent with rolling and stretching–she kept telling me how important it was to keep up with it!
I love it when people find relief for their injuries!
I am a big foam roller myself (that sounded weird, didn’t it?). It has helped me so much with IT band tightness and knee pain.
Looking forward to hearing more about ART.
LOL on the “big foam roller.” I can’t help but laugh when I claim to be a big fan of the Stick! Seriously, ART has been awesome and I would definitely recommend it for anyone with an injury or pain that they just can’t seem to shake. After I am done with the treatment for my groin, I am going to keep going every couple of weeks to stay loose. 🙂
Thanks for sharing! I have been so curious about ART. Hope to hear more and that you see SPEEDY results!!
You should definitely try it! I am very happy with it so far! 🙂
I’m a total skeptic about “alternative” therapies but I also know from experience that they work, at least for me. I’ve had Graston therapy to treat plantar facitis, ART, and more recently regular chiropractor treatments that seem to be getting at the root of my ITB/piriformis issues. You do have to find the right doctor, but when you do it is wonderful!
She used the Graston on me last time. It’s so encouraging to hear your feedback! I am definitely going to do maintenance therapy to make sure the same thing doesn’t happen again! 🙂