I’m now 8 months out from my labral tear diagnosis and about 6 months into rehab (thanks, ovarian cyst). And it’s going… okay. Not great, not bad, but definitely okay.
Leading into my August vacation, I was feeling pretty great. For the most part, I wasn’t dealing with daily pain. I was doing my PT exercises 6 days a week (though my PT said I didn’t have to do them that often – the routine was good for me) and I made it through my first race of the year with no issues.
Vacation went great! Lots of walking and zero issues. It definitely felt like a victory.
But once I was back from vacation and really increasing mileage, I started to notice some familiar twinges coming back. My quad started tightening up more and more. I just assumed it was the mileage. But then I realized it’s also my own doing.
I’ve dropped my PT visits back from weekly to every 2-3 weeks. My PT does a ton of table work, so I was getting regular work on the knots in my leg. Sure, there may not have been too many, but they were getting worked out before they had a chance to take hold.
I wasn’t doing my PT exercises quite as much as I had been. Maybe down to four days a week instead of six. And I certainly wasn’t spending much time on the foam roller, which is probably the biggest mistake I made. Increasing my mileage and not foam rolling is just stupid.
So I’m paying the price for it now. My leg has all sorts of fun knots, which means I’m spending more time on my foam roller and also going back to weekly PT. At my last session, I was lucky enough to get Graston and dry needling. Worth it. I’m lucky that my insurance covers more than enough visits for me to go weekly through the end of the year and I will only have to pay my copay.
Lesson learned. Just because I’m feeling good doesn’t mean I can step back. This is an injury that won’t heal. I will have to constantly be doing strength work and proper stretching, especially when I’m doing things like increasing mileage.
I still don’t regret not going the surgical route, though I totally support anyone who makes that choice. Each hip labral tear is different, and recovery will look different for everyone. As the research improves, I may consider stem cell injections at some point (especially if insurance ever covers them, because right now, I’m not sure if it’s the idea of a giant needle in my groin or the ridiculous cost of the injections that’s keeping me from even considering it at this point).