I had a mild hip flexor injury/strain about 6 months. Completely rehabbed it or so I thought until I attempted pilates. I didn't feel much until next day after the pilates class. I had felt 100% before the class even running on it for 2 months successfully with no pain. Now since the pilates class I feel like I am back to square one. Well it is not as bad as the originally injury but it feels very aggravated. Why would pilates exercises meant to strength this area aggravate the psoas/hip flexor? How long should I stay away from core work that cause you to recruit the psoas? I know I need to go back to PT but I was hoping some rest will help this time.
Reply - Janet
Perhaps you just re-injured it by doing more aggressive Pilates movements than your body was ready for? If you're new to Pilates, or perhaps have been off for awhile, it's important to start back with basic beginner exercises and work your way up.  If you do exercises that are beyond the muscle's capability - even though they're good exercises and meant to strengthen the area... if you're not ready for them, you'll end up injured! It would probably be worth it though to go back to your PT and inquire about what's going on.  Pain in the region of the hip flexor can be related to things other than a strained hip flexor (perhaps your SI joint? perhaps your low back?).  There are several things that your PT will help you rule out and they should also be able to help you determine which exercise set things off - and this will help in determining which way to proceed with your rehabiliation.  Rest is certainly a good first step - but you need to get to the root of the problem so a visit or perhaps two with your PT to do some specific troubleshooting is a good idea.  Wishing you speedy healing - Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor

Second year runner, age 41. Usual run distance is between 2 to 3.5 miles. Iwant to run farther (& faster), but I sometimes struggle with my mindset. I'll think "it's too far" or think I need to conserve energy because "I have so much farther to run". Are there some tips that experienced runners use to keep their mind positive and enjoy the experience instead of self-talk themselves into either a weak finish or not attempt a challenging run at all?
Reply - Janet
John, most runners will tell you that they have good days and some not-so-good days.  One thing to evaluate is the pace you're running on your training runs.  If you're running at too fast a pace on your training runs (training at/near race pace) then you're pushing pace and making every training run a race!  To be able to run further, make sure you're running at an easy aerobic pace and take the occasional short walk break if needed. Try running different locations - trails and new terrain keep the environment fresh and stimulating. If you have a friend who runs your pace (not one that will push you) then sometimes having company on a run helps pass the time.   Building endurance takes time and consistency - running 4 or more times per week is good, and don't do the same distance every time out the door... some days are "easy" (perhaps 1.5 in your case) other days are medium (perhaps 2-2.5 in your case) and one day a week do a long one (in your case maybe 3.5 to 4).  When you're running adequate weekly mileage (20 or more) then you can work on speed!  Endurance first, then speed.  Good luck, relax and enjoy the journey!  Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor

My calf muscles are always tight. I stretch religiously and have great flexbility in my calf muscles but they always seem to get tight. I get massages and the therapist always says my you have tight calf muscles. I have had some issues with shin splints they aren't chronic. One my ride side I seem to get them after speedwork or fast running, if I am not super on-top of the stretching. Is there anything that I can do to prevent calf tightness? Or will I always have to just be a stretching maniac. And why if I have good calf flexbility do I have calf issues? The reason I know my calves are flexiblity is becuase I practice yoga and my feet and heels reach the ground in down dog.
Reply - Janet
Gina, just because you can get your heels down on the downward dog pose doesn't mean for sure that your calves are flexible... it may be that your arches unlock enough to make up for muscle tightness. The bigger issue is that there's probably another thing going on - perhaps weakness in other muscles (hips? lower back?) that are causing your calves to be overworked and the symptom you feel is the sense of "tightness".... when in reality it may not be tight?  Have you ever had a gait analysis or strength screening done?  Perhaps your shoes are not the right choice for your particular needs?  There could be many things going on but it sure seems like you've addressed any issues you might have had with muscle tightness.  Hope this is food for thought.  Janet Hamilton, MA, RCEP, CSCS, RRCA coaching instructor