Tag Archives: Injury

Time to use this blog


It’s been an awful long time since my last post (in fact almost a year)
Reason being that it’s a bit of a farce to write a blog on running when you haven’t run for about a year (18th of May 2015 was when my injury presented itself, even writing that is painful, a whole bloody year). Originally it was thought to be an IT problem, the pain certainly had the symptoms but many Physio sessions later it looked like it was actually a problem with the Vastus Laseralis and my quads in general (solid was the word used)

More Physio and a near return to running was stalled by a Meniscus problem on the same leg, more Physio and some improvement but now I have what appears to be Patella tendon problems on both knees.

On the positive side I have been able to continue to cycle, completing a charity ride from Lynwood to Paris in June so I am not totally incapacitated (I think I would have gone mad if I couldn’t do anything) but all in all a pretty sad state of affairs.

So why post now?

Well for one, I am paying for a URL so it seems a waste to not use it. Secondly I figure if I do ever sort my knees out and run again maybe my experience may offer some help, I know that I have spent A LOT of time searching the internet for any titbit of information that may aid my recovery.

One thing I have added to my arsenal of rehabbing tools is an Ultrasound machine. I had this used on me when I had the Meniscus problem and placebo or not, it seemed to work and was enough to get me to Paris.

The new Ultrasound machine
The new Ultrasound machine

I have started using this as directed on my knees and while I have nothing really to report yet, I am hopeful this will show some benefits soon.

Secondly, I am adding weighted eccentric loading onto my routine. I have been using the leg press, pushing with both legs and lowering slowly (4-5 seconds) with one leg and it may just be in my head but I swear the tension/ache in my knees seems to go for a few hours after.

I do  have a goal to  aim for as well. I have entry to the North Downs at 50 next year and it would be great to mark my return to running with that event.

Time to move  forward and fix myself (and try and blog again)

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A DNS and Injury


The big news  is  that I have decided to withdraw from the North Downs 100 this year. I spent a lot of time deliberating whether to withdraw now, later or see if I could get the necessary training in and hope for the best but the reality is that I don’t want to put myself through it knowing that I am not ready.

Last time I got to 60 miles but fell apart and I would have concerns over  even getting that far. I would rather take my name off the list and let someone else who wants to do the race have the chance. That said I am still hopefully going to be involved as I have offered to man an aid station if needed.

I wanted to write that the barefoot experience is a positive one but today’s run (albeit not barefoot but in my Xeros) has left me feeling quite frustrated and really coming to the end of my tether with running in general.

Running home my left knee started to hurt and progressively got worse until I had to stop, I stretched and started again after the pain went but it quickly returned. That was the summary of the rest of the run home, stopping, pain, stopping and so on.

The pain was located on the outside of the knee so can only assume its IT band related, so once again I am back to the drawing board and a frustrated runner who just wants to run!

However self pity to one side for the moment, I have a plan and am putting it out to the world to give a sense of accountability if I don’t stick to it.

I have drafted a daily conditioning plan below:

Morning

  • 200 meters barefoot everyday – 2 minutes estimate
  • Plank 45 Seconds x 3
  • Single Leg Squat x 5 each leg
  • Eccentric Calf Raises x 10
  • Side-lying Abduction x 10 each side (use resistance band as strength improves)
  • Pelvic Drop x5

Evening

  • Kneeling hip flexor stretch
  • Calf Stretch (Result Sport Calf Stretchers)
  • Hamstring
  • Groin (feet together, sitting)
  • Quad Stretch
  • Foam Roll
  • Tiger Tail

Hopefully the combination of strength, stretching and running form work everyday will slowly get me fixed and able to run. I think the problem is due to my form changing and the muscles not knowing what has happened, so I need to basically re-train myself from scratch (I sound like a broken record the number of times I have ‘gone from scratch’)

The only race I have is in June and I am going to drop to the half instead of the full marathon and that will be a ‘just get round affair’

Anyway, hopefully in a few weeks time I will be in a more positive state.

Should anyone reading this have any thoughts/suggestions please leave a comment, any advice will be welcome.

Snowdonia Marathon: Update


I am going to write a proper review shortly but thought I would give a quick update.

I managed to finish the race in 05:06 and the calf held out, although my legs feel battered. I am very pleased as every mile that went by I was expecting the same pain that I had 5 weeks ago.

Here are some photos I took of the day.
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The only time I would see the lead car
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Walking to the start line
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The start line, lots of runners

Snowdonia Marathon: Not long now


Only Friday to go before I will be standing at the start line for the Snowdonia Marathon 2014.

I had another physio appointment yesterday from a lady (who is also a triathlete) and had the whole of my lower body given a sports massage, which as well as being quite painful, highlighted the numerous areas of tightness/weakness which is all highly likely to have culminated in the calf strain. It is now obvious that the 4 years of on/off training and very little in the way of stretching and conditioning has taken its toll.

I will learn from my mistakes and will be undertaking a program of work supplied by my physio to build back the strength in my calf and address the weak areas such as my glutes, however first task is to get around the marathon on Saturday.

Hopefully on Saturday night I will be writing a race report saying that I got to the finish with no significant issues, even if I am the last person across the line I will take finishing as win.

Fingers crossed……..

Injury Update: Getting it looked at properly


Yesterday, with no real improvement on my calf, I went to my local Osteopath.

A bit sceptical about what could be achieved with one consultation and nervous about what I maybe told I found myself in the waiting room.

Being called in I quickly gave a summary of my injury and history (I only had 30 minutes so I had to be to the point). The Osteopath, Paul, then had me drop my trousers, take my socks off and walk towards and away from him. He made a note of my collapsing right ankle when I walked as well as commenting on my calf muscles looking somewhat inflamed (I thought the way they looked was normal!)

After this I laid down onto the treatment table and Paul performed some mobility tests and identified that the Achilles was probably the cause of the issue in my calf, apparently repeated trauma and poor maintenance on my part (something which I hold my hands up to) has resulted in me probably having tendinopathy.

Paul then began a deep tissue massage which turned out to be one of the most painful experiences of my life, followed by something called Shockwave Therapy which uses millions of vibrations a second to break up the scar tissue in the tendon and muscle. It was painless while he carried this out which surprised me, apparently if he had held the ‘wand’ still it would have burned me.

Sitting here today (£65 lighter) I have to say that the treatment seems to have had a positive impact, while I still feel an ache in my calf the pressure seems to have been released and it is a good ache (if that is such a thing).  I have been given instructions on exercises to complete and will be carrying these out religiously.

The marathon may still be possible.