You might have seen that the half marathon I ran on the weekend didn’t go as planned. There’s a long post about it over on the lovely Marathon and Race Support board, but essentially, at 15km I had to stop because of excruciating pain in both knees. It was a hard decision to make but absolutely the right one. I was really lucky to find an appointment with a physio today to work out what happened and how to go forward. This is how it went…
First of all, we chatted about the race and my build up. There didn’t seem to be an obvious issue with what I’d done and it was nice to hear that I hadn’t made any glaring errors in my training plan. Also, he was surprised and pleased I’d stopped during the race. It could have been much worse if I hadn’t. That’s a credit to the wise people on here who have kept me being sensible with increases and not running through pain!
Apparently it can happen like this-instead of small, grumbling pains you can get a full on flare up. The underlying cause is my IT band and tight hips. He was very positive that this can be treated with a programme of strength and flexibility to target the problem areas.
There was a sports massage which I really did not enjoy. I much prefer the spa type ones with music and nice smelling things!! This was like being beaten up! It was amazing how much better I felt afterwards though.
We then went through some exercises using bands and a football. He was really keen for me to carry on walking and swimming, and when I’m able to get back to strength work. He was super keen on Pilates. No runs for a couple of weeks but after that, if all goes well I can start building up slowly. We had a good chuckle about how most runners hate being told not to run and actively ignore advice to hold off until the right time. I am going to be a good girl and follow this to the letter. It’ll be a frustrating two weeks but at least walking is allowed and I’ve got some reassurance about how much pain is acceptable before stopping.
I won’t be running but I’ll update on how the physio and other activity is going, if only to stop myself from going mad with no runs for a while. At least it should be a short while in the grand scheme of things and long term, I’ll be back smarter and stronger.
Thank you to everyone who’s wished me well. It really is appreciated! The photo is a bee I spotted during yesterday’s five minute hobble around the block. I’d normally have been running past at speed and missed him. I guess there are some bonuses to taking things slowly!
MissU xx
This is the race report over on marathon if anyone wants to read it….
Thank you!! If I’d had that massage in a spa I’d have been asking for a refund!! Did the job though. It was so good to get out for a walk, even though it was only short and still a bit hobbly. Slow and steady! Good thing we’re all about the snails here!!!! ❤️❤️❤️
good news MissU that you have things sorted and will soon be back in your running trainers clocking up the miles. I have been to the sports physio a few times expecting to be told that it is arthritis or old age but given a diagnosis that it is a problem with this muscle or that tendon and can be sorted with exercises and a ‘magic’ massage. Such a relief. Good luck with keeping to the program xx
Thank you! I was so relieved that it was just a normal run issue rather than anything that would put me out for a long time. That magic massage didn’t feel magic at the time but it’s definitely helped in a magic way! Worth the discomfort ❤️❤️❤️
I’ve just read your two posts and good for you for getting so far 👏and sensible to pull out when you did.👍 I hope your road to recovery is speedy. However take care of yourself and enjoy just walking at the moment especially as the weather is beautiful at the moment.
Thank you! Even just as a passenger in the car on the way back from the physio it was lovely being out. I’ve just been for a ten minute wander around the village and the moon is bright as anything. Still some discomfort but nothing like it was yesterday. I won’t be pushing it but it was so good to be out. ❤️❤️❤️
Glad to to hear your injury won’t keep you on the IC for too long. Hopefully the 2 weeks will whiz by with all the other exercises and Pilates to be getting on with. Best wishes for your recovery. 💐
I’m so sorry to read this MissU and you have all my sympathy. I know how much you were looking forward to the race.
I had an ITB issue the first time I was increasing to 10 mile, and although it wasn’t quite at the stage of yours, my physio also said it’s good that you sought advice immediately as full blown ITBS takes longer to repair and recover. So have fun with the clam shells, bridges and all the other exercises. It will all improve your running.
Sorry you’ve had this too! Really glad you’ve come through the other side and I really appreciate your post. Sounds like a very similar set of exercises. I like a plan!!! Will update with how it goes xx
Yes I was able to do the race so the exercises helped immensely. In fact I might set up an exercise session to redo some of them now you’ve reminded me. Do keep posting.
My then teenage runner daughter was in a car accident and had a concussion years ago. She was told, “No running for two weeks” by the attending physician and was crestfallen. But she waited and resumed running when the two weeks were up. Good for you that you were wise and stopped when you should have! I hope you successfully recover and are able to run the course next year.
Your poor daughter! Hope she’s fully recovered now? A scary thing to happen. Two weeks won’t be too long in the grand scheme of things and hopefully long term I’ll be stronger from doing the right things for my hips. Thanks for your encouragement xxx
I guess with that amount of pain the news could have been worse and the relax on the IC longer, so following orders and taking it slowly is your way forward, you will see many more wonders if nature while walking and we are all looking forward to more photos, bees are a sign of spring and that all is well.
Thank you! I love it when the bees and the the butterflies start to appear. Hoping to spot some more on my walks! Pictures definitely will be posted! Xxx
oh sorry to here this MissU…but thank goodness you stopped when you did..
I don’t like massages at all, not even the music, smelly kind..I don’t like being faffed about with…but I’m glad it helped even though it was uncomfortable!
Hopefully you’ll recover on target with what the professionals say & get back to doing what you love x
I’m never all that keen on the other sort either-I’m really ticklish so I end up giggling like a small child which often gets me a telling off from my friend who I sometimes have them with!! Thanks for your lovely post xx
So glad there is nothing too serious going on. As for sports massages, I've told my local sports injury clinic to supply gas and air as part of the deal- ouch, arrrgh!Try running in the swimming pool, i found that really helped & as you are not weight bearing, it isn't making things any worse.
Thank you for the tips! I hadn’t thought about running in water. I often see people doing this at my local pool. I’ll have to find a nice quiet time to go! Good to know I’m not the only one not exactly loving a sports massage. Next time I’m (jokingly!) considering painkillers or gin before it!! It was worth it though. Already in much less pain. It’s building up slowly and sensibly next. Can’t wait! Xx
That sounds very, very positive. Two weeks is not bad at all - long enough to make fresh legs and a real and enhanced appreciation for running, all before going totally insane 😀Sports massages grow on you, they're bittersweet but, for me at least, I see every bit of pain as a positive step forward (getting run fit while lying down 😀).
The photo? I'm on my phone and what I saw was a crocked flower ... bent, but not broken ... I didn't even spot the bee (and had to look hard to find it, despite my new glasses!)
Thank you and you are so right-there’s nothing like not being able to run to make you desperate to get out! I’ve managed a walk each day. Much shorter and I’ve taken out the steep downhills for now so that limits where I can go. It’s great to see some improvement already.
I absolutely love your comment about the flower being bent but not broken. That is absolutely going to be my motto for recovery. Thank you xxxx
Thank you! I’ve had a couple of chats with physio after old falls but nothing like this before. It was so good. It’s great when you find someone you can trust, especially when they can make you laugh too. We won’t mention the massage… 😂 xxx
Congratulations on getting confirmation that you made the right decision during the HM! And thank you for sharing the continuation of your story, MissUnderstanding ! I wish you a quick and solid recovery so that you're out running in no time. Meanwhile, enjoy your walks!
Thank you! So far I haven’t ventured further than the village loop but since that can involve coffee and treats, it’s happy days for me! Already on the mend. Excited and a little nervous about picking up the runs soon but for now, I’m definitely going to enjoy the walks xx
Thank you so much! Me too-it could have been worse. There’s a little bit of “see how it goes” always built into any plan but at the moment I can see improvements happening and I’ll happily take that! Hope you’re doing ok? Xx
I am sure being sensible will pay off!No running of note for me unfortunately - still ongoing foot and ankle tendon discomfort. Now doing W1/W2 runs when I'm able though as months of complete abstinence didn't make any difference.
Welcome to the club none of us want to be in - let's call ourselves 'The IT Band'😆.
I'm glad that you got advice and effective treatment and yes, I concur that those deep tissue 'massages' are not fun but, and I hope this isn't revealing too much about me, I see it as a 'good pain'.
At eight weeks post injury (like yours, mine came quite unexpectedly and despite proper training, warm-ups and regularly running further than the Parkrun at which it occurred) I'm pleased to say I'm back gently jogging - just 1km for now - and back on my bike. It hasn't cleared up yet but I'd say I'm 85% better. I wish you a similarly speedy recovery and, as I mentioned in a previous reply, make sure you do your stretches, they've been key for my recovery and using a resistance band increased their efficacy, of that I'm convinced.
The IT Band!! I love that!! I hadn’t realised it was quite so common. It’s great to know most people recover over time with the right support programme I’m very hopeful that this is just a temporary setback. Really glad you’re getting there-hopefully back to 100% soon xx
How's recovery going for you? I started back on the treadmill (2km max) just this week after 3 months of no running (or what I laughingly call running). I was back on my bike a tad earlier than that, all with the therapists OK who ominously, at our final session, bid me farewell with a "See you later!" 🤔.
It's been a real drag of an injury to have (I've hated the stretching exercises for some reason - dull. dull, dull) and I hope you're recovering well too (and maybe a tad quicker than me)!
Slow and steady with a few bumps! I’m back to running which is great, but after a wonderful run of 4.5km with no pain, I had to cut short another one a few days ago when it got to the level the physio told me was too much to continue. That was a bit of a downer, but looking at what I’d done over the previous few days, I can see some non run activity that probably brought that on. It’s a bit frustrating but generally things are trending upwards which I’m holding on to as positive.
The stretching is pretty dull. The physio exercises I’ve got at home are dull. They’re definitely working though. I’m also back at Pilates for the first time in a few years and I’m really enjoying that. I think going forward that will really help keep the injuries away. Strength at the gym is ok too-I’d forgotten I quite like that!
I’m missing the long runs a lot. Can’t wait for those to come back. So glad you’re on the treadmill again. Hopefully it’s onwards an upwards for you too! ❤️❤️❤️
Sounds like your 'direction of travel' is mostly good and you're certainly recovering more quickly than me. Excellent news; maybe you've been more disciplined about doing those dreadful stretches😆👍.
😂It’s been surprisingly hard to remember to do the exercises! I’ve had quite a few nights where I’ve been doing them in my pyjamas!
Luckily (which is weird to say) it was so bad when it came on that there was no possibility of pushing through the pain and pulling out of the event was the only option. I think that’s helped limit how bad things were when I started recovering.
Just back from an hour’s walk with a big hill and that was fine. Definitely going in the right direction. Phew. You’ll get there too 💪
Unlike you, I foolishly carried on to complete the Parkrun on which it occurred... twice! I feel sure that your more rapid recovery was contributed to by sensibly stopping when it came on.
I actually forgot to do the exercises on lots of occasions and have to take ownership of that, but I doubled my deep tissue massage sessions to twice per week and am convinced it is this that made the breakthrough.
For a minor condition it has been both very sore and persistent and I don't want it again but, as you say, we're both well on the mend now.
Thank you! I’ll be sticking to the programme and doing all my exercises. I might have to make myself a sticker chart!! Can’t wait to get back out there!! Looking for new routes is a great plan…maybe I need to investigate new cafes to finish in too to make sure that they’re up to scratch!! Xxx
Glad you have been sorted and although frustrating for you at least you have plenty of exercises to focus on. Take care and enjoy the slow pace.... lovely photos come out of it!
Thank you so much! I might even take my actual camera out with me next time. That will be a treat! Hope you’re having a chilled week after Sunday’s hard work!! Xx
Glad your following advice and hopefully only a two week lay off for you especially with the way the weather has been recently so ideal for running. I have passed your two way layoff though now at 3.5 weeks and still an expected 7.5 to go although I am hopeful it will be sooner. Hopefully my physio will be stepped up have an appointment later today Wednesday. Will see where we go from there. Good luck on your recovery slow and steady.
Thank you! It frustrating not running but hopefully for both of us, it’ll just be a blip in the whole of our long running careers! Sending masses of good wishes your way xxx
I personally thought it was a really good post that stressed the importance of recognising when something is not right , stopping doing it and getting help. 👍
I hadn’t spotted that my post wasn’t also deleted when the one I was responding to was taken down by the author. It now looks a bit strange out of context so I’ll remove my reply in a minute too.
Thanks for the encouragement. I know my tone sometimes gets lost online-it’s one of the perils of having a bit of quirky sense of humour! Also, things don’t always come across the way that I mean them and I’m always happy clarify or correct my posts if that’s happened.
Glad to hear you got the physio appointment quickly, and that it’s fixable 😁. I love Pilates! I go to an hour’s class every Tuesday night. I walk in feeling old with a sore back and come out feeling sprightly with a stretched out back that will see me though another week 😁. Hope your recovery goes to plan and that you are back whizzing past the bees in no time!
Thank you! Love Pilates here too. There was a class I used to go to but I switched to a run instead. I’ll switch back for a while-maybe even permanently! I think all this extra strength and conditioning work will be better for me than an extra run. Thanks for the good wishes! Xx
Thank you! It’s nearly a week later and I’m feeling a lot more positive about the whole thing and I’m definitely on the path to recovery. Smarter and stronger here we come! ❤️💪🏃♀️
Thank you! Sports massage was definitely an experience!!! There’s another one booked for next week which I’m not exactly looking forward to but I know will be good for me!! Snail all the way here (even more than usual!!) 🐌🐌🐌
So sorry to hear that. Might that be an excuse to get a massage gun, you think? 🤣🤣
If the massage helped, it’s likely that a massage gun will as well! Mmmhhhh … just thinking how you could turn this into a running benefit … The use of our massage gun (XMas Present) has been great!
I’d been wondering whether those guns might be a good idea. Obviously now you’ve suggested it too, it must be the universe telling me I need one!! Thanks!!
Glad to hear you have had some good advice on what to do, and it sounds like you will actually follow that advice!! 😇 As we've all said, running will still be there waiting for you. Take care and Im sure you will be back before you know it! Take care .
Thank you for your lovely reply! I had a longer walk today with very little discomfort which I was really pleased with. I’ve been a very good patient and done my exercises every day! I hope I’ll get a gold star!!
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Hoping to avoid the IC
Back in the IC - Amazing Timing 🙄
Is there room for me on the IC 😥
Off the IC - very carefully !
