Had my body analysis this afternoon and now have a solid plan to recover and get back to running and biking
The diagnosis was that my hip flexors, especially the left, are very inflexible to the point where my his do not act like a hinge. As a result I have Ben using my lower back to compensate whenever I bend, twist, walk, run, pedal, screw, or move in general. My posture stinks and I need to relearn how to do everything the proper way. Before that can happen I have to loosen the hips. My Physical Therapist was awesome. She stretched my in ways I would have never thought of and educated me as to why everything was happening. I have three appointments in the next 8 days. She also said I could stretch as many times a day as I would like. She gave me three basic stretches.
1. A proper hamstring stretch using the second step of a staircase and keeping a straight back.
2. A quad and hip flexor stretch using a chair. This one is awesome.
3. A hip external rotator stretch. She commented that my inability to do this was as bad as she had ever seen. I didn't expect to hear that.
I asked her if starting to run again by Jan.1 was a possibility if I stretched religiously until then. She said it was possible but not probable. I told her I would have it flexible by then and I would be able to run Boston in April. She was pumped.
On a side note, Mario Andretti was two tables away from me during the last 10 minutes of my rehab. Very cool.