Firstly apologies for my silence the past couple of weeks, having only rejoined recently. Truth is, I've been struggling somewhat with tightness particularly in my left calf, a leftover from my issues back in January I think, and my physio was on holiday, how unreasonable or what!!! So very little running done to report on. However, now I have a few things to discuss 😀
So firstly, calf tightness. This has been a real issue, and no amount of stretching of the calf seemed to help. In the absence of my lovely physio who decided to go on holiday for 2 weeks when I needed him(!), I started trying every stetch I knew to see what worked. The only stretch that seemed to do anything for my calf was actually the hamstring stretch, which was odd since my problem didn't feel like it was hamstring-related, however when I finally did get to see the physio, he explained that the reason it seemed to be helping was probably because of the way the tendons connect around the knee, and that stretching the hamstring was probably affecting the top of the calf too. Don't ask me, I don't understand it! He is convinced that the tension in my calf still relates to irritation of the siatic nerve at the base of the spine, and that is probably caused by tension in the thoracic spine, which tends to build up a lot of tension due to the amount of driving and sitting in front of a computer that I do. Also the way I sleep can affect it too. I've got a variety of things to try which can help free up the nerve pathway, but I'm finding that ramping up the spiral stabilisation exersises is really helping (Google it!).
As for treating the tightness itself when it does occur, as it will probably continue to do so, he showed me how to triggerpoint my calf, and it's a gamechanger, seriously. He basically said, and do bear in mind this is a paraphrase, if it hurts in a particular spot on the calf muscle, prod it really hard for a bit, and the tension should release. And guess what? It does! I've got good at doing this with both index fingers or my thumbs, and it also works balancing that leg on my small-size massage ball (Aldi special a couple of months back). I tend to cross the other leg over the top above the massage ball. It hurts like hell initially, but it's good pain, because after about 30 seconds or so, the pain rapidly diminishes and the tension is released... for now. My calf stays a little tender, but I suspect it's just the surrounding tissue from being poked rather hard, as the muscle pain is gone at that point. So I think the more I do that, the easier it will get, and hopefully with the spiral stabilisation stuff, I'll get back to some sort of normality, and finally be able to chase down that HM. Sadie-runs , I'm coming for ya!!!
Speaking of which, I've not done much running the past couple of weeks, having done that good solid 10k and then 5.something k I last posted about, I struggled with the tightness, and have since only run a couple of 2-3k runs. Armed with my new triggerpointing and back exercises though, I went out for one of those as-the-mood-takes-you sort of runs this morning. I ended up doing 5k round local roads and the canal, taking in some hills too, and you know what? I feel OK! It wasn't my fastest, but it's 5k on the board for June, so it's all good.
I've felt for a while improving core strength will help in all of this, so two things are happening: 1. I'm getting my bike serviced so I can ride it again as cross-training. More significantly though, my physio has a small gym, and I have booked in with a personal trainer, and he's going to help me get my core strength and general fitness up, which should help me better avoid injury in the future. I'm scared, by first session is on Friday, but what's the worst that could happen??!
Finally I wanted to ask you lot about shoes. Specifically, my lovely OnCloudFlow shoes from onrunning.com which I love so much. I only got this pair at the beginning of March, and I feel that the heel support is starting to fail. To be fair, I have done about 300km in them since then, but at £90 a pop (with discount!) this is getting expensive! I suppose that's £25/30 per month which isn't unreasonable for something that's good for me, and I enjoy, but what do you guys thing? Should I try a different brand or stick with what I know and love? They are a joy to run in, that's for sure. Answers on a postcard...!
Right, that's all for now, sorry for the long message!
Happy running friends
Neil
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You’ve had quite the go lately Neil, but it sounds like things are finally getting sorted and you have a great plan in place. I’m bad for letting my stretching and strengthening exercises fall by the wayside but reading your post reminded me that it is time to make this effort again.
Best of luck in getting tuned up and back running regularly. I totally understand the pain but relief that comes with trigger point therapy. A bunch of masochists, aren’t we 😂, but it works and when it releases....heaven 🤤
Thank you SaskAlliecat ! Yes, not been the easiest year so far, and many is the time I've just felt like giving up running, but I just can't give up, the impact on my mental health would be disasterous, and I just enjoy it too much. The trigger point releasing thing though, totally with you on that. I woke up tight this morning, didn't have time for lots of stretching, fixed it by trigger pointing with my small massage ball. I don't ever thing this technique should replace regular stretching as I have read online, but it's certainly another tool we can use
Wow Neil, what a palava! But it does sound like you’re on top of things at last! 🏃👍🏃
As for your shoes, I’d be wary of changing them if they’re working for you - but they do sound like they’ve worn rather quickly. Were they recommended as a result of a gait analysis?
Good luck though, it’s great that you’re back running again! 👍
Hi Cheeky, yes it is indeed, but getting there now I think, though still ups and downs even this week. Things still get tight, but at least I am better placed to deal with it now.
The shoes aren't as bad as I thought actually, I was probably just being paranoid, though they are getting towards the distance where I replaced my last pair. I had gait analysis done, no particular recommendation towards a particular pair, but I'd heard about the Ons, and as soon as I tried running in them, just round the shop, it was love lol
Hi 316neil , nice to hear from you!! You've had some right goings on haven't you? At least you're getting sorted and sounds like you're on a proper mission to get things right and get back on track. Oooo, running shoes, you know I'm a cloud lover like you but I've been serious thinking about a change next time but i darent!!! I did used to love my new balance though, they were what got me started so I'd poss think about those again...good luck on your choice Neil!! Great to have you back btw!
Thanks Mummycav , yes, some minor ups and downs, but I'm getting there. I know what you mean, you find a shoe you love, and you're scared to change? The clouds aren't cheap either, so it's a bit of a commitment. I think though mine aren't as worn as I thought, so I'll persevere with them for another month or so, see where we are then. Thank you for the warm welcome back too xxx
Hi Neil, this may be a bit obvious but you never know , I had a couple of months with calf issues a few months after graduation, I had been working on my running form moving from the shuffle, tried all the stretching warm up, warm down,
I was simply running to upright, each step was equivalent to a calf raise, keeping the body straight but leaning forward from the ankles slightly solved it instantly, try a calf raise while leaning forward, you naturally fall forward into the next step and take a lot of stress of your calves
Hey thanks Tony_68 , that all sounds good to me, and I will certainly try the calf raise thing. I do calf raises anyway, sometimes whilst brushing my teeth (thanks Sadie-runs !) and whilst I obviously can't start running over the sink, I will certainly give this a try, I think its a good suggestion.
I think one of my issues is that I struggle to slow down. My natural pace now when I'm fresh is about 5:40/km, and whilst I'm fit enough to sustain that for a couple of k, my body doesn't always like it. For example, yesterday I ran 3.6k at lunch, and I was determined to limit myself to 6:30/km because I wanted a "recovery run". Complete fail! Finished at 5:59/km.
So yeah, pacing is something I really really need to learn lol!
The Clouds Have wear issues but hopefully if enough folks complain then it will get sorted 🙂. Don’t be afraid to swap though. There is a lot of choice out there 🙂
Your core strength certainly helps your running, so addressing that will pay off We get stronger as we keep running, so hopefully you can keep going 💪🙂. Mix up your runs to include different distances and terrains. Hills are good free strength training 😃
A good diet and plenty of sleep are also key to improving your running
Hi misswobble Yes I had heard rumours that they have wear issues, but it doesn't stop me loving them, and they aren't quite as bad as I thought when I look, so they'll probably go another few weeks. But gosh, I thought running was supposed to be a very low-cost sport. Trainers, shorts, even socks, running belts, Garmin watches, physio(!), the list is endless lol!
Fortunately I do get to mix up my runs a bit, when I run at work there are few hills, and nice smooth cycle paths, which is great for speed work. Running at home is often on the slightly rough canal towpath, or up hills in my trail shoes, and there are some real stinkers! I think you must be right about the strength training, they certainly give a good workout!
Thanks for your message, I always have fun, but sometimes it's not so fun when I get pain later, but I'm trying to fix that
Hi Jan, yes hopefully something positive! I'm still battling a bit of tightness, but with more confidence that I can fix it now. I don't think the trigger pointing is a replacement for proper stretching, but it's a useful tool to release tension quickly, as sometimes I find a muscle is too tense to stretch, if that makes any sense.
I found this YouTube channel which seems to explain the technique quite well: youtube.com/channel/UCFa6LO... and my experience is that it does encourage good posture which helps with back issues, which in turn reduces sciatic nerve stuff. Worth a look anyway.
I shall of course report back on the PT. I'm really nervous about starting, as I've never done anything like this before. I still think of myself as totally unfit, and forget that I can now run, so I guess I must be a little bit fit, still nervous though!!
Thanks for your support and encouragement and general cheerleading, it's much eneded and very much appreciated xxx
Hi. sounds like you've had a lot to think about and practice, but things are improving
I'm sure you'll enjoy Friday once you get there.
I think I've said this before... but sitting on a tennis ball every now and again at work helps me!! I don't care that I look like a nutter!
Im really bad at not doing stretching and only seem to do it when I have to/in pain.
Great you are getting back on your bike, I'm liking mine at the moment. And didn't really think of being good for the core - but I guess it is, so that's good!
Thanks Deals1 , it's been a rough few months that's for sure, but because I know the massive negative effect on my mental health from not running, I've been determined to keep going. Sometimes I've run when physically I probably should have rested, but it's about weighing up the risks to my body of not resting against the risks to my mental health of not running.
Friday I am really nervous about, but equally I know it will be fine, and I'm intrigued to see how much I can do. I will, of course, post. I may not be able to move but I should still be able to type!!
I've not always been the best at stretching either, I tend to stretch more when I have an issue, and then when I'm fine, it's easy to get out of the habit, and you get away with it for so long, but it eventually catches up!
Right - better go and do some work, I'll report back about Friday, I promise
Well, what a tale! And the moral of that story is everything in our bodies is interconnected by a complicated network of nerves, tendons and muscles! Which it can be so hard to get to the route of any localised pain, and the cause of frustration to so many of us runners. But, you sound like you are getting there, and I am so pleased to hear that Neil. 😁👍
I love my On shoes, but also have a concern about their durability. They lose their oomph so quickly! But, they are by far the best shoes I have run in. I started in ASICS, and they feel so heavy in comparison to the On shoes, and with a very narrow toe box. What a dilemma! I am curious about Saucony...but love my Cloudflyers!
I have not run since last Weds. 🙁 Had a sore hamstring at the end of last week, but it’s completely fine now. The plan was to run this morning, along a coastal path in Cornwall (I am on hols) but woke up to a raging storm that does not look likely to go away all day. Gah!
Hi Sadie-runs , soooo good to hear from you, my very dear virtual running buddy (VDVRB???)
If there's one thing I've learned from my physio, it's that with me, the root of any tension is usually in my thoracic spine, you're so right about everything being interconnected. What a marvel the human body is!
So sorry to hear about your sore hamstring though, but glad it's sorted now. I know how frustrated not running can be, especially since you're working towards your HM goal. I'm now toying with the idea of the Macclesfield HM in September... I'll talk it through with my physio and my personal trainer (and how scary is that!!) and let you know
Shoes. Yes. Ons. Love 'em, and I would be loathed to change. I have had two pairs of the CloudFlows now, and actually there probably is a bit more life left in my current pair, so I might get a few more weeks out of them, but I'm tempted to try the ones you use, the CloudFlyers, as I suspect they are a little sturdier than my CloudFlows. Also more expensive of course lol
Anyway... better go. I said I'd better go when replying to Deals' message above, but then I saw yours Have a good day, take care of that hamstring!
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Have a good day, take care of that hamstring!
Tell me about your Sports Massage…did it help?🤔🤞
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