Hello lovely peeps, it's been a while since I posted. Since a turbulent end to the year, and what felt like a minor foot injury, I've been doing little runs based on c25k week 4. On my last run I got a tugging sensation in my hip. The next day I could hardly walk! Luckily I had finally sorted myself out a visit to the physio on Monday.
So, the pain in my foot is nerve damage, and is going to take a while to sort out. The hip is because I'm not using my right leg properly. I turn over on that foot, and my knee turns in, my right glute isn't working properly and the hip and front thigh muscles are doing extra work to compensate. Apparently it's because I'd started running longer distances that it's become an issue, I've been "getting away with it" up to now.
Upshot is, no running, but lots of exercises to do, and plenty more physio sessions.
So, I shall wander over to strength and flex (which I have been studiously ignoring, that'll teach me!)
But at least I have an explanation and a plan, so I don't feel too gloomy 🙂
Happy running, my lovelies!
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grumpyoldgirl
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Oh no GoG😣, sorry to hear you have to join us on the IC while you strengthen and get that foot better.
The good news is your physio has given you exercises and they will help.
I have found once the initial pain was under control that doing some Yoga /Pilates ( the hurt foot non-weight bearing kind as an addition to my physio exercises made me feel like I was moving and stretching and helped my mood and with motivation. (Thank you linda9389 )
We will get better and our running will improve as a result of these exercises.
Do take a look at the S and F forum. Top tip get an exercise mat, it makes such a difference.
Thank you so much bluebird, the good news is that I already do pilates and have been given the green light to continue, so the exercises for hurt- foot- people are just what I need now. A lot of my regular routine is no longer suitable (ouch!) I will investigate!
Well yes, I do have access to a pool, but it's my least favourite activity out of a long list of least favourite activities! But, never say never! I might have to bite that bullet...
I would agree that it can be very tedious. I try to vary the strokes and try for small improvements each time.After 20–30 lengths I’ve had enough, but always feel much better afterwards.
In the wars again Grumps! So frustrating, but having a diagnosis and a recovery plan is half the battle. All that tigerish 🐯 grit and determination which usually goes into running has to be redirected to the plan. Does the physio think that there will be a foot wear dimension to this as well? All we can do is send well waves and hope you are up and running again soonest! 👍
I think the footwear talk is yet to come, BC. She looked at my runners and trail shoes, with many a "Hmmm", but hasn't pronounced yet. She approved them I think (Saucony, what's not to love!) and I already wear flat practical shoes, but I think it will depend how I progress. Maybe insoles, for the trail shoes at least.
Nothing wrong with the brand. Just wondered, from what you said, whether pronation might be involved. As you say, that may be phase 2 of the fix, Touching wood when I say this, but every encounter I have had with physios has resulted in my being stronger and less injury prone; I think continuing with the exercises post recovery has been a big part of that . 😊
Sorry to hear about this. Makes me realise how lucky I am to have had just 3 weeks on the IC so far - and not to take that for granted! Hope you're back running asap. I do admire your persistence and patient determination.
I'm afraid I misled you - not intentionally - but poor communication on my part. I was on the IC for 3 weeks - past tense - but have been back running for a while now. Apologies and I hope you are back running soon, and that I have not made you too grumpy!
How incredibly frustrating. Amazing too how everything is interconnected - I’ve found just the same. Feel like I’m constantly teetering on the edge of being stopped from running! Tell you what though: if we hadn’t started running, it would have probably become apparent at an older age, when it would have been much harder to put right!
Oh dear but glad you have plan and physio in place. Lots of lessons to learn from this experience I guess which will hopefully mean your return to running will be with a much better knowledge base. Take care
We succeed best in life by learning something new every day. As a teacher I was always learning new things from my pupils - everyone sees things from different perspectives. Speedy recovery.
Huge sympathy from me! I know what it's like to spend ages on the IC. I wallowed in self pity, alcohol and food until I finally got a diagnosis and a plan going forwards. I then filled that with hurt foot fitness videos and cycling and finally came back to restart C25K. Funny thing is, I'm fitter and stronger than I was before the injury! How you fill this healing time can make such a difference to your come back. In the hands of the physio, you will come back; do as you're told and you too may come back stronger than ever. Good luck.
I will Linda, I feel like I'm in good hands, everything she said made sense, and she's all for me building up my strength and fitness levels so I'm hopeful.
Oh boooooo GOG, that’s a shame. Do you have an IC timeframe, something to aim towards? Goals help, as you’ll know from your running.
Yes S&F is a great forum too. Do you like yoga? There’s a posse of us doing Adriene’s 30 day challenge. Possibly a bit much for your dicky hip/foot, but she has loads of other videos to explore if yoga is your bag. 😀
Look after yourself and get better soon so you can enjoy some spring running. 🏃♀️☀️🤞
I'm a Pilates girl cheeky, but Yoga isn't too different, I'll take a look. No timeframe. I've been authorised for 4 sessions initially. Her response to that was, Hmm, I think it will take more than that, your nerve problem is quite complex. (!) The hip thing, however, she wasn't so worried by. She also recommended Strength for runners- type sessions, so I'll look for something locally once I'm given the go-ahead.
Sorry to hear that GOG but reassuring that you have a diagnosis and a plan! Hope it doesn't take too long until the problem resolves and you're able to run again🤞
Sending you healing vibes and great that your physio sounds really on the ball with it all. Hope you get it all sorted and soon be feeling better than ever!
Oh! I am sorry to read of your troubles. Sounds pretty complicated to me, you'll be learning all about your body, but not at all what you wanted. I do hope that your plan works wonders.
Well done re physio! I’m going to stick to my 5k runs 3 times a week after reading your post as I, unlike you, am overweight , and was getting niggly problems when I tried to do more! You’ve inspired me to carry on doing what I’m doing which I love! Thank you 👍
That's so nice to hear! It seems like 5k is a natural distance to run, but to increase much over that, nonathletic types, ie me, might have to strengthen up their bodies first. Well, I know now! 😁 Best of luck and happy running Sammy Lou.
So sorry to hear that you are on the IC, but sounds as though you have a good physio and that you are motivated to follow the programme recommended for you. Sending healing vibes x
GoG so sorry to hear this. I’m on IC too - doing a hero pose in yoga on Tuesday and got all the way into it. Sharp attack of cramp in my right foot was followed by a pop...... and I’d torn a ligament. I couldn’t get up and had to call my husband to collect me. So a few weeks of rest is called for I feel. A bit galling as I was enjoying keeping my running going through January and hoping to complete 50 parkruns this year. Never mind: in the grand scheme of things, it’s not that important....! Thinking of you on the IC!
It sounds like you have a good recovery plan with physio expertise guidance. Are you able to swim or cycle so you have the satisfaction of maintaining fitness another way?
I started running with C25k about 16 months ago. As I worked up to 10k and intervals etc I developed a dull ache in my left bum cheek/ top of the hamstring . I continued running and thought I needed to stretch more but eventually ended up with sports therapist and chiropractor. I'm 12 weeks off running at this stage and undertaking a progressive program of strengthening exercises for the past 4weeks. It seems I have high hamstring tendonopathy which is notoriously slow to repair. The feeling goes from dull continuous ache to start stabbing pain deep in the buttock and tightness down the hamstring.
I do the exercise on alternate days and I walk every day and cycle 2-3 times per week. Also pilates 1-2 times per week.
Literally dont know what else to do it is so frustrating.
Hopefully I can get back to a bit of light jogging soon.
Hi Rungranny, it's awful isn't it! Don't know if you realise but this post is a year old. I followed advice and restarted running in April-ish, then I went and broke my ankle in June - and I'm STILL on the IC! And guess what, it's that blooming hip problem that's stopped me getting back to full fitness. I'm not loading the ankle properly because of the hip. The exercises continue (NHS physio this time)
I'm interested in your chiropractor visit - were they useful? I'm thinking I might need to see someone who will do a full body gait analysis on me.
Would an indoor mini trampoline help you? My physio suggested it to me, it means I can do a jogging action on it without the impact of running on a hard surface.
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Year up sorry it’s a bit long and booring
Hip Flexor troubles – on the IC again :(
\"Out for a long one...\"🏃🏽♀️🙂
A long hot one (ooh er missus) - 15k
Sunday long run - and it was one of my longest!
