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Couch to 5K
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Injury. Frustrated? Very frustrated!

I have graduated which I am very pleased with, however since graduation I have had nothing but problems. Firstly I seemed to do some ligament damage to my knee which took 4/5 weeks to heal. Then 25 mins into a run I had to pull up due to calf muscle pain, essentially I think I pulled a muscle. I gave it some rest time, had some massages done then tried again. Had to pull up after about 15 mins, there was tightness and discomfort there (and in the back of my thigh) and I did not want to do any further damage, I stress tightness and discomfort more of a strong niggle which felt like I would do damage if I continued. Back at it today, same tightness after 12 mins so pulled up, continued to walk the 30 mins on a steep incline which seemed to be OK.

I do all this in a controlled environment at the gym, same speeds and gradients on the machine.

On the whole I feel I completed the program with relative ease and no injury, the hardest thing was not being lazy!

I run at the end of my gym session which starts with 20 mins on the xtrainer so thoroughly warmed up and I do the 5 mins warm up on the treadmill.

I have plantar fasciitis and do a lot of stretches and have also started a bit of Yoga.

Is there anyone out there who can help please I want to get back to running!

9 Replies
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Could you move the run forwards in your workout? Does the cross trainer actually warm up your calf muscles? I’m thinking back (way back) and seem to remember that it works the hips, but not the lower leg at all. (Edit: oops, wrong machine, yeah it does kinda)

I would go to the gym, get on the treadmill and walk my 5 minutes and then run... the rest of the workout can follow directly, cooldown can go as long as you’re keeping your heartrate up.

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Getting frustrated will make you tense and everything tightens up

Can’t you take your running outside? Your legs get more of a natural workout when being put through the whole of the gait cycle on outdoors terrain

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Outdoors is still hot unless I go at 5 am!

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You didn’t mention where you you lived

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You were not to know. That said I have been doing the same thing 3-5 times per week since last December, as mentioned been through the c25k without much problem so why should this happen now is the big question.

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Maybe the speed you are running at is too fast.

80% of your running should be at an easy conversational pace, to build stamina and strength.

Do you still have rest days between runs? It takes many months before you should consider running on consecutive days.

Are you doing dynamic stretches before your runs? As opposed to static, which should only be done post run.

Are you wearing proper running shoes fitted after a gait analysis done at a specialist running shop?

If this is persistent, then a sports physio would be your next port of call.

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All of that!

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I don’t use a treadmill, never have, but I was talking to the gym guy about them when we were discussing running. He said he didn’t like them particularly nor the way the knee is snatched back when the foot hits the treadmill That gets multiplied each step

Doing strengthening work on the legs and core, off the machines, on the floor, if you’re not already doing it 🙂

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Taking it all on board. Soon I should be able to run outdoors so i m going to have a break from running on the treadmill. I dis 20 mins the other day on a steep (Max) incline and that seemed to get me sweating a bit without breaking the HR so that works. I also tried the stairs machine for the first time too. So firstly I will take a break from running, hate to but I think the leg just needs rest, continue with the new format which should help strengthen and keep my fitness up at the same time then try the running again. Fingers crossed!

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