I started the programme during lockdown at the age of 66. I’d never run before and I loved it. I was reasonably fit having been a keen hiker for most of my life but it took me almost 2 years to complete the programme because of a series of injuries along the way, including shin splints, plantar fasciitis, knee and hip pain. I had a gait analysis early on in the programme and wear Brook Ghost shoes, which I love. I’ve always warmed up and cooled down as per the advice, i.e., dynamic stretches to start and static ones at the end, including the warm up and cool down walks.
In January, I developed pain around my ankle on the top of my foot and saw a podiatrist who diagnosed peroneal tendonitis, gave me orthotics and advised me not to run for a month.
I started the programme again at week 4 and took it very slowly but the pain returned and this time I went to my GP who referred me for physio. The therapist said it was anterior tibial tendinopathy and once again advised me not to run for at least a month. That was 2 weeks ago and the pain has not improved.
I’m beginning to think that after sustaining so many injuries, maybe running is not for me but I really don’t want to give it up as there are so many benefits and my bone density had improved on my last DEXA scan. The thought of losing my fitness is a major worry too. The physio suggested swimming, which I really don’t enjoy, or cycling, but I’m not confident on the roads.
Any advice would be greatly appreciated!
Written by
Upsidaisy
Graduate
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🍏Oh I do feel for you in all this but you need to be guided by your physio & GP who know all your medical history. I would bare your soul to them and ask outright. Once your injuries have healed completely it may be possible to continue with Chi Running.. slow running for exercise & enjoyment… no exertion… but please be guided by them and not your heart!
I have to do the same at present. Due to my medical condition I have been told I can run slowly for 30 mins but no races or far distances at the moment. It’s hard on days when I feel and want to do more!
Injuries are utterly miserable and dealing with the mental impact is really hard. It’s completely normal to question whether you’re meant to be a runner or not. My ultra-running friend was really helpful to me when I was having a tough time with injuries. She reminded me that they come to us all (or most of us!) and we seek advice and we get stronger, and that makes us better runners. You’ve done exactly the right thing in seeing your physio. Do you have access to a gym? An exercise bike and a podcast could be an option?
I would hold on to the fact that they’re not telling you need to give up running. They’re telling you to let your tendon settle down and heal. If you want to carry on running, tell them that’s important to you and they’ll do their best to help you make that happen. It might be that you’ll need to do regular specific exercises to keep going. You might get flares. That’s all to be balanced with the benefits that running can bring you and it’s a conversation to have with an expert that knows you and your history. Two weeks into a month long period of not running at all isn’t the time you need to be making any other decisions beyond focussing in recovery. It’s a hard place to be and I’m sending loads of sympathy your way.
Thank you so much for taking the time to give such a detailed and considered reply. I am heartened by your comment that no one has actually told me to give up and that I might be able to continue, albeit with the possibility of having to take further breaks if it flares up from time to time. I also like your idea of maintaining some level of fitness using an exercise bike. My birthday is coming up, maybe I should put one on my present list!
I started to run at age 66 Upsidaisy. I am 72 now. I have had lots of niggles and injuries, but I have always followed the same pattern; Go to see my brilliant physio who fixes me every time, follow my rehab plan religiously and keep key exercises going even when I have recovered. It works! In the meantime walking and swimming keep me going. I find that I get a buzz out of doing the rehab well and feeling the improvement as I go along.
All of that is based on the absolute faith I have in my physio; she has never let me down. Hope things pick up soon.
So pleased that you are continuing to run in spite of a series of setbacks, it’s given me real hope that maybe I will be able to carry on too and I’ll make a real effort to develop a more positive attitude to my rehab. Your advice is much appreciated, thank you. You are so lucky to have found such a brilliant physio too!
I had peroneal tendonopathy a couple of years back, I had to stop running for about 6 weeks. I did my physio meticulously and it eventually sorted itself out. I was told that tendon injuries take longer to heal than fractures. No recurrences thankfully.Has it been suggested that you take painkillers? I had an IT band problem and ibuprofen gel made a world of difference. I'm not suggesting you should mask the pain and carry on exercising, just offering a suggestion to make your recovery less painful. Unfortunately you absolutely can't hurry it and you'll hurt yourself more if you try.
PS I'm 66 too and my last DEXA scan showed my osteoporosis has improved to being osteopenia since I started running so I fully understand why you wouldn't want to stop.
It never occurred to me to take painkillers for leg/feet related stuff until my sister, a palliative hospice nurse, suggested taking some ibuprofen before bed for a niggly knee. I couldn't believe it, I could finally sleep at night! Maybe check with your physio/GP first as I'm not a doctor and like I said, don't be tempted to try and rush the healing process.
Thank you, I think that’s why it hasn’t resolved, I haven’t really given it time to heal properly. I’ve been too concerned about losing fitness but I’m determined to follow your advice and not risk making things worse by doing too much too soon. I’ve bought some ibuprofen gel too!
Your post resonates so much with me. I think about quitting all the time. Running is hard, and if you don’t keep up fitness by running regularly it gets harder. One of my reasons for trying to run is osteopenia, so I’m very encouraged by the improvement on your DEXA!
I haven’t really had any running related injuries (so far!🤞), but I have had many periods where I’ve been unable to run because of prosthetic issues. My mantra then is, do what you can, when you can. To help, I’ve done some online fitness classes run by a charity called Limbpower, which exists to promote fitness for amputees and people with limb difference. Lots of exercises targeted to strengthen the core and different muscle groups, that can be done standing or seated or lying down.
I’ve seen quite a few people on Instagram and YouTube with similar exercises, using weights and bands, so it might be worth looking there, for things you can do to keep up your strength and core fitness without using your poorly feet? I see that Oldfloss has promised some suggestions so I’m looking forward to seeing her input.
Your bones have improved, I’m sure your tendons can heal too.. good luck!
Thank you for your helpful suggestions PeggySusi, a timely reminder for me to pay more attention to strength training, something positive I can do now and which I always have good intentions to do but never seem to make time for.
You are dealing with so much and manage to remain positive, so you have inspired me, thank you!
Hi Upsidaisy absolutely all of the above is great advice. Also you must be guided by your GP and physio as has been mentioned here already they are the experts in their field. In the meantime just do what you can and feel comfortable with if it hurts then stop. Don’t be in such a hurry to get back out there. The running will always patiently wait for when we’re ready to embrace it again. You will get there I’m sure just be kind to yourself🥰x
Thank you Folkylass, it’s been so helpful to have all the advice from the lovely people on this forum and I’ve learnt that I can’t rush things, however frustrating it is and hopefully I’ll be able to run again in the not too distant future.
Poor you, I feel for you. I’ve nearly redone C25 K, my last run will be this weekend, after 9-10 months of injury and not being able to run. I had plantar fasciitis and peroneal tendinitis . It was miserable. I ended up have steroid injections, shockwave therapy and LOADS of physio. My foot consultant suggested I give up running and to try swimming instead….I did look at her as if she was mad!😂
However, my lovely physio said I would be able to run again, but it was going to take time, and he was right.
I spent my injury time wearing HOKAS ( other brands are available!) I ended up with 4 pairs ( well, I was trying to cheer myself up!!!)….you can never have too many! 😂
Like you I have osteopenia, so need to do weight bearing exercise to hopefully stop it getting worse. Although I never did any I was told Yoga can also help stop our bones crumbling to dust!
Also, speak to your physio about using a wobble board, if they think it’s appropriate, it really helped me with ankle stability.
I’m sure you will back from this injury setback, it’s just time, patience and a belief that you will get back out there. Lots of luck.
Thank you so much, it has really helped me to hear your story, having suffered from those conditions myself and knowing that you are running again has given me hope that I will be able to do the same.
I’ve never heard of Hokas but I’ve just looked them up and they sound impressive. Are there any particular ones you would recommend as there seems to be so much choice?
I have used a wobble board previously at the gym, so I’ll ask whether it would help in my case.
It’s great to hear that you’ve almost finished the programme and I’m sure you will go from strength to strength!
I have Hoka Bondi and Clifton, but it is very much down to personal preference. I only use them for walking, but some people love running in them too! I’d try some on, to see if you think they would be comfortable for you. Check places out on line, as you can get them much cheaper from some sites if you don’t mind mind years colours! Personally, I’ve found that they come up a bit small. So I size up half a size!
l would go and see a recommended sports physio and ask them to get to the bottom of it. Why do you get hurt so often, what’s causing it, is it the style or intensity of your running, could it be that you need different shoes with customised insoles, do you need to take supplements or start strengthening exercises? I’d explore every avenue. I was in a similar position, a real injury magnet and that’s exactly what l did. Got different shoes, got stronger through gym routine, changed my diet and paid lots of attention to correct hydration. And l ended up covering marathon and ultra distances. Very best of luck!
Such good advice from you mrrun! All of those questions you’ve posed need to be answered. It could be any one of the things you’ve mentioned or even a combination. The physio and podiatrist I saw were very good but you are right, a sports physio would no doubt have a different perspective and look for reasons why I have suffered so many injuries when running.
I’ll have a look at reviews of sports physios in my area, as I don’t know anyone who coul recommend one. Thanks again and much appreciated.
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