Hello C25K ers. After enjoying 3 years of very happy running thanks to completing the C25K program in Nov 2014, I was finally stopped in my tracks 4 weeks ago with achilles tendenitis Each attempt to restart has put me back on the injury couch. A real dissapointment having worked my way up to regular 5km runs ans 25km long runs. Anyway, decided to restart C25K from the beggining to see if that is gentle enough to let me get back into running. Did my first week 1 run this morning and all seems OK so far, so will run again on sunday morning, hoping that will be enough of a rest to let me recover. Really hoping this works as I so miss running.
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Zev1963
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Welcome back, Zev1963 - sorry you've had problems but like you I hope that the programme can ease you back in gently. What specific exercises has your physio given you? Hope all goes well - let us know.
No physio as of yet, but found some strengthening exercises on line, and giving those a go. Sort of up on tippy toe and gradually descending. Working up to doing the same thing on the edge of a step so that the heel descends below the level of the toes
Then there's the foam roller which I'm using on the calf, and the usual stretch exercises that I do after a run, which are the stretches in Laura's strength and flex podcasts
Well that's W1 R2 done with no problems. Happy with that. That is the first time in 4 weeks that I've put 2 runs together without the achilles flaring up again. This morning everything feels fine so looking forward to run 3 on tuesday morning
W1 R3 done, still fine. That is very pleasing. First time in four weeks that I've managed to put 3 runs together without putting myself back on the injury couch. It is rather nice restarting with Laura
Holidays got in the way of running a bit. Have done a few repeats of the W4 run but sporadically. Have done some cycling and indoor rowing as well to try to maintain some fitness. Did W4 run again yesterday, will repeat again tomorrow and Friday to get back on track, then on Sunday I'll move on to W5 I'm really enjoying my re aquaintance with Laura. So far, no return of the ankle injury
Make sure you are doing eccentric heel drops. You can google it for pictures. The big thing is that you are not using your injured leg to lift up -- you are just dropping your heel down. You use your other leg to bring you up and start over.
The exercises are supposed to be a little painful at first. The idea is that doing those twice a day will straighten out the connective tissue that has gotten tight and, apparently, looks like a mass of spaghetti. If you are having a lot of pain, though, you shouldn't do any running at all. Do non-impact cardio for 1-3 weeks while you do those eccentric heel drops.
Thanks for that Hicorrie. I have no pain at the moment. Slight discomfort at the beggining of the run and feeling good by the end. I'm not risking jumping forward in the program though as experience has taught me that trying to do too much too soon can take me back to square one. I'll google the exercises
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Each attempt to restart has put me back on the injury couch. A real dissapointment having worked my way up to regular 5km runs ans 25km long runs. Anyway, decided to restart C25K from the beggining to see if that is gentle enough to let me get back into running. Did my first week 1 run this morning and all seems OK so far, so will run again on sunday morning, hoping that will be enough of a rest to let me recover. Really hoping this works as I so miss running.
Starting C25K tonight!
Anyone Else Tried the C25K App Alongside Nike Run Club?
Starting to enjoy this.....
5 years on from starting C25k
