Can I have a little moan!!: Graduated C25K in... - Bridge to 10K

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Can I have a little moan!!

jlw34
jlw34Graduate10

Graduated C25K in September and was enjoying 3 runs a week for 7 weeks including Saturday parkruns. Achilles were getting a little more painful after each run so took advice and took 2 weeks off with lots of icing.

Had my 2nd run back today which I loved. Felt a little niggle in my hip whilst running!

Now the outside of my hip is painful to walk. 😭😭

Will I ever be able to enjoy running without injuries?

16 Replies
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Sadie-runs
Sadie-runsGraduate10

Yes, yes you will. I recall having a fair few niggles after graduation (a touch of PF, a calf strain, piriformis issues...) It was annoying! However, I then focussed on a bit of strength work (mostly glutes, core and calf strengthening), mostly through Pilates. Have been running injury free throughout summer and into winter. I still get the odd twinge, but things have improved dramatically since working on my core and glutes. I think also that, in time, your body just adapts better to running.

Don’t despair. (Though I do know exactly how you feel!)

Sadie-runs xxx

jlw34
jlw34Graduate10
in reply to Sadie-runs

Thank you for your reply. Maybe I’ll look at Pilates, heard so many good things 😊

You’ve given me hope🏃‍♀️

GoGo_JoJo
GoGo_JoJoModerator

Yes. Find what works for you. Change things up. Slow the pace right down. If I'm getting niggles I get off the road and onto the softer ground of trails. If things are twinging I slow down.

As Sadie says, cross train. Strengthen other areas but don't give up. Learn to work with your body and listen to what its trying to tell you. Stretch more. Use a roller. Your body is your vehicle, keep it well serviced and give it regular tlc. 👍😁

jlw34
jlw34Graduate10
in reply to GoGo_JoJo

I am rolling and stretching but thinking strength work is what I need 😊

BaddieThePirate
BaddieThePirateGraduate10

I'm having the same problem as you...twinges and injuries. Time to get more serious about the stretches and think about strengthening exercises me thinks. Let me know how you go on...

jlw34
jlw34Graduate10
in reply to BaddieThePirate

I will do. Isn’t it frustrating. Just spoke to a PT friend and she’s going to show me some strengthening exercises on Monday 👍🏼

Flaraflarkin
FlaraflarkinGraduate10
in reply to jlw34

I'm jumping on board here too! I've had hip pain and now piriformis probs ~ I don't do any strengthening exercises, so now is the time!

BaddieThePirate
BaddieThePirateGraduate10
in reply to Flaraflarkin

Welcome to the club. I find it hard to motivate myself to do the stretches and exercises. Might do them more often if I know you two are checking!

Flaraflarkin
FlaraflarkinGraduate10
in reply to BaddieThePirate

Yes strength in numbers! Just got up and done 10 squats, (thanks for the motivation) going to add this to my morning routine 😊 Little n often?

BaddieThePirate
BaddieThePirateGraduate10
in reply to Flaraflarkin

I got your message this morning and it inspired me to look at runnersworld.com/beginner/a... and have a go at some of these. I can barely do the superman one and I missed out one of the other ones, but had a go at the rest. I'm already better at squats so it must be doing some good. I only started doing them a month ago and I've been very sporadic with them.

jlw34
jlw34Graduate10
in reply to BaddieThePirate

Thank you I’ll take a look👍🏼

BaddieThePirate
BaddieThePirateGraduate10

Great. I have just done 12 squats. Think I started on 4. But I don't do them often enough!

Snuffy_T
Snuffy_TGraduate10

Hi, it might be worth going to see a sports therapist? If you find one who's working from home they are normally quite reasonable priced compared to a physio. They will look at you as a whole and look for any muscular imbalances, massage any tight spots and give you some advice on strengthening. Good luck, dont give up.

FlickM3
FlickM3Graduate10

You will do. Your body will get stronger and stronger as times goes by. Try some easy paced short runs till it’s sorts itself out x

ju-ju-
ju-ju-Administrator

Yes, so many of us have had many injuries but come back stronger. Strength training is key. I have always seen a very good sports osteopath, and if you are able to I would recommend it....

jlw34
jlw34Graduate10

@ju-ju- I went to a sports osteopath today after hip not improving at all. Amazingly my actual hip was fine. My lower back was tight and once he released it hip pain disappeared. I should be running again in two days🎉🏃‍♀️

He did suggest starting with a couple of 20 min runs and also gave stretches to do and advice on Achilles.

Thank you for the suggestion, a weeks rest wasn’t helping but 30 mins with the osteopath did😊

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