Enforced break

[snagsboson]

After running yesterday I was in agony with my shins and my calves were like concrete. Managed to get a cancellation appointment with a sports physio who is a runner himself. It seems my calves are getting so pumped whilst running that it’s causing shin splints. He said my legs muscles are so strong that they are reducing my joint flexibility, (ex rugby player, hence strong legs), so my muscles aren’t really relaxing during running motion and just getting tighter and tighter, which it putting tension on the ligaments on my tibia.

Now got to stretch 3 times a day and ice them for at least 10 days before attempting to run again. He did suggest static stretching as part of the warm up as opposed to the dynamic stretching I have been doing. When I do start again I’ve got to go back to run walk intervals and ramp up even more gradually than C25K has. I was on w7r3 next so I’m naturally really disappointed. Looks like my graduation and first park run will have to wait until the warmer weather.

I’m just going to stretch in the corner and sulk whilst you lot smash this!

[BishyBarnabee Graduate]

As an ex-rugby player myself (many years ago ...) I always had the odd injury and setbacks which got me doing boring physic exercises. I was eager to get back and it was frustrating, too, but in the end it was worth it, and surprisingly enough I was quite disciplined and stubborn about doing my physio stuff. (Nowadays I can never hear “Sweet dreams are made of this” by the Eurythmics without remembering my injured knee, as it was always the first bit of music I listened to when I started every exercise session!) So it was good you went to the doc straight away and know what to do. Good luck to you, and consider it ‘constructive hibernation’ 😉 as spring is not far away now. Sweet dreams are made of this!🌞

[snagsboson Graduate in reply to BishyBarnabee]

Thanks for the response. Now I know what I need to do I’ll do it religiously. I thought my years on the treatment table were over, seems not!

It now appears that all those years of training to be explosive and for power are now biting me on the ass!

[IannodaTruffe Mentor]

This is an excellent illustration of how complex the adaptation of our bodies is.

Were you previously stretching after every run, as recommended in the guide to the plan?

[snagsboson Graduate in reply to IannodaTruffe]

I have been streatching after every run but it now seems I’ve not been stretching enough. I’ve been dynamic stretching pre run,which I have now been advised I need to be static stretching pre run. So I’ve been too tight when I start and even tighter by the end, (sounds like I’m describing myself shopping with the wife)!

[Couchpotato2 Graduate]

Sorry for the ‘set back’ but if you think of it in the long term, it’s only a few weeks and you’ll get there. My tight calf turned out to be caused by my tibia being slightly out of place. I’m also glad I saw someone about it rather than plough on.

According to my yoga teacher there are some ying yoga poses that are good for strengthening the ligaments, you might want to look at that too.

Good luck for your recovery and we’ll see you 🏃‍♂️ very soon!

[snagsboson Graduate in reply to Couchpotato2]

I’ll trawl You Tube for those, thanks for the tip!

[Couchpotato2 Graduate in reply to snagsboson]

I've found the pictures she gave us as a handout: sunandmoonyoga.net.au/?page...

I don't know if you are familiar with yoga practice but you probably wont look like the pictures, what's important is to do them to your ability. The idea is to hold them for as long as possible but to stop as soon as you get any pain or tingling and breath deeply. The ideal aim is 10' in a pose (but that's the aim rather than where one starts

[Abcd50]

Did the same last night, set out to do wk5 r3- 20 minutes - and ended up doing 26.5 ! Oddly I think it helped NOT hearing how long I’d done, I just ploughed on regardless!

[Hidden]

I found that when the app crashed on me the other day!