When I first saw Dr. Sajko at the end of August, he directed me towards lunges. “Do a box drill,” he said. “Run to the park and you’ve got your box.” And he proceeded to show me three types of walking lunges: straight, my front leg angled out at 45 degrees to strengthen the adductors, and cross-overs to target the gluteus. “Use the box. Do one on each side of the box.”
The next day, I jogged to the soccer field and saw several boxes: the full field, the half field, the penalty box… “Which one should I use?” I wondered. I decided to use the width of the whole field, jog along the length for recovery and repeat. By the end of the workout, I had done 6×60 sets of lunges and my legs were fried. Once I started running more, I cut back on my lunges but started again (this time indoors) after the Chicago fiasco.
After getting the results that show a tear, I asked Dr. Sajko if I should still be doing my lunges. “Why not?” he asked. After explaining my fear of stretching out the area where the tear is and injuring it more, he explained.
Think of the tear as a lifesaver. As you suck on it and as one part gets thinner, so does the rest. It works the opposite way when a tear heals. You’re building up muscle around it and as the muscle gets thicker, that will fill up the space at the end of the tear. Eventually, the whole area is filled..
The weakest part of Izzy the Ischial Tuberosity is at the V’s of my fingers. If the tear is going to get worse, that is where is it is going to happen. So building muscle around that area is going to fill in the tear until there is no empty space, help close the tear and strengthen the tendon.
I was secretly hoping that I could take a break from lunge-days. Truth be told, though, I do like them; everything about them from finding the time to doing them (and properly) can be a challenge, and I always finish feeling great. Just don’t tell my chiropractor.