I contacted my GP Surgery for advice - they have an online contact service called Askmygp. I explained about the long term nagging pain, and how it’s started to get worse 6 weeks into C25K. Above is the response I got.
Therefore, very reluctantly, I’m going to halt the plan until after my trip away next week. I’ll get the exercise information in the morning, and concentrate on that between now and when I get back. We normally walk A LOT, when we are away (like 10 miles a day), but I’m going to cut back on that - husband can go route marching whilst I wander around some galleries!
I’m going to have everything crossed that I can get back to it when I get back, but probably start off gently at an earlier week. I’m gutted, believe me, but following advice from the great and good people on here, it’s the right thing to do.
Oh, and of course I will still lurk on here, hopefully encouraging you and clapping you on, giving my two’pennath of support! You don’t get rid of me that easily
😢😁😊
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Wenderwoo
Graduate
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Aah feel for you but those runs will wait & you have a holiday to enjoy!!! 🎈
That's such a good idea what your GP does, I wish my GP did that too.
You do feel gutted when you have to pause for a while. I did. I'm still not running but I'm trying to walk more. Not every day though because that can hurt me especially with the damn hills in Sheffield. As soon as I walk downhill, my knees twinge.
Have a nice relaxing break and enjoy wandering around the galleries. When you get back you can lurk on the sidelines with me for a bit 😁
Downhill rubbish for knees. Have you tried walking poles, the ones with springs absorb a lot of the pressure. Many walkers use then through choice not due to injury. If you do consider them, 2 are better than 1 so you don’t damage other leg.
No I haven't. I have always thought about getting some. I did just one hour walk the other day and I started to ache, everywhere I go there's hills. I don't drive so I can't avoid them. I'll definitely look into getting poles though. 👍
If your on pavements look for the rubber stubs for the bases so you don’t clack along. You usually get a set with them. Alternatively walk backwards downhill 😉 hopefully you’ll find some strength exercises to help too. Quads and hamstrings etc
I did a walking holiday in Spain last year, it was so steep that I was zig zagging down the mountains until my knees/muscles built up. I must have done 10 times the distance of the rest of the group
I've tried to do a bit of zig zagging recently. When I use my foam roller, the top of my quads and the sides really hurt. Is that roughly where my IT band is.
Also shoes with a lower drop are supposed to be better for knee issues. I’ve just got some Hokas with 5mm drop - unbelievably comfortable but not sure if they’ll help the knee 🤞🏽
Thank you so much for this, I'll definitely check it out. I went on a walk yesterday whilst my sister ran. My knees felt ok. I did foam rolling afterwards and the side of the top of my thighs (near hips) were extremely tender. I want to get back to running but I'm a little bit scared to try at the minute. I didn't know that about the lower drop in shoes.
I use it to check my Achilles, if I rub side to side and it's at all tender I know it's a bit upset, likewise if its fine and I rub up and down and it's tender I know its the fascia that's unhappy 👍🏼
What a fantastic response from your surgery, I wish all gps offered this. Hopefully the exercises will help. There is loads to do in Barcelona without walking miles. You’ll have a great time.
Thanks, to say I’m devastated is an understatement. Maybe the ‘flying through’ is part of the problem. I’m no spring chicken, and have never ‘run’ before in my life. Maybe I should have taken more time and repeated a few weeks here and there, or rested in between runs more. But hey ho, it is what it is - I’m not giving up, just hopefully having a (short) sabbatical, and in the meantime cheering you all on from the sidelines 😁
You’re doing the right thing. Last thing you want is serious damage that stops you running at all. Look after yourself, enjoy your trip and go slow to get back to full fitness.
So sorry to hear this, but I’m sure you’re doing the right thing. We’ve all had these setbacks somewhere along the line & the sensible option is the one that works in the long run (ooops 🤣). Glad you have a holiday to distract you. And I’m with John_W on the general value of eccentric heel drops. They seem to help with most leg/foot things. Good luck with all the exercises. Your gp surgery sounds excellent. 😊
I had to stop after week 6 run 3 because of awful pain in my hip and knee. I took a week off and then carried on - a practice run (I could only manage 22 minutes rather than 25) , then week 7 run 1. Having a rest really helped. Seemed to give all my joints time to settle down a bit! Enjoy your break. Hope you'll be back running soon.
Sorry to hear this - I feel your pain! But it sounds like you have the running bug and your doc hasn’t ruled out running alltogether so that’s good. Sounds like you have a good plan for your holiday . Maybe see a physio if it’s still playing up when you get home. Good luck 👍
So sorry to hear about your Achilles! But I'm sure that a few days rest, together with the recommended exercises, will help you get back in no time. Also, your GP doesn't tell you to never run again, but to "ice the tendons after each run" - meaning that Dr Schindler still sees you as a runner. And so do I! You've got the running bug, you won't lose it because of a few rest days. Enjoy your trip!
Thank you. I’m just sat (on the couch 😡) massaging the tendon and looking at YouTube vids of rehab exercises. I’m determined not to give up and to be back asap! x
To add to my rushed reply last night ... I developed a small tear in my Achilles 5 weeks before last year's London Marathon. I could still run on it, but only 2 runs a week, which impacted on my fitness - a 5 week taper instead of 2 or 3. ANYWAY... after the race, I had to take a 5 month break from all running to allow the tendon to heel before resuming carefully with a C25K-like approach. My small-tear manifested itself as a small bump - very sore and tender to touch. If you haven't got that bump, then it won't be as severe and probably 'just' inflammation.
Some info/tips:
- try a 2 or 3 day gap between runs
- due to lack of blood flow, tendons are notoriously slow to heel - they can take a LONG time, so patience is key
- continue to walk - it's good for the tendon - it needs exercising, but clearly running on top of your 10 miles a day walking, the running has been *too* much for it, for now. So ease back the mileage.
- at home & work, wear cushioned shoes, eg running shoes, as much as possible.
- you need to keep stretching the tendon in the right way, to break up and scar tissue that will tend to thicken and harden it.
- GP is spot-on re: the bike (and swimming etc) to maintain fitness without the loading on your feet.
Eccentric heel drops are probably one of the most effective exercises you can do for it. Do them on both legs and on any set of steps you can, several times a day. Nice and slowly as well.
With a bit of luck, you'll be back in the not too distant future. Your running career won't be defined by this, but how you comeback from it and carry on
Hi John_W, thank you so much for your detailed reply.
The tendon on my left side does have a small bump which I noticed at the weekend. I spent a lot of time last night icing it, and massaging it as per Bob/Brad video linked above, which has helped somewhat. I’ve also found an NHS leaflet online detailing treatment, which includes 3 phase eccentric exercises. And I have the info to collect from the GP later. I’m going to concentrate on that for the next 10 days, including shorter walks, and reassess when we get back from our short holiday on 28th.
Thanks once again for taking the time to post, it really is much appreciated 👍😊
Sounds like you got a sensible GP for once! Don’t give up, rest for a week will help give you the measure of the problem. If it’s still not better when you are back, there are things you can do. Seeing a physio will likely give you a personalised version of the general advice you’ve had from GP, and other posters here as well as you tube! One of my running friends had a complete Achilles rupture a few years back (due to overtraining, ignoring niggles etc), but after surgery and a systematic rehab program from her physio she is now back (and running more sensibly!)
I've only just seen your post so sorry for late reply. I'm so sorry that you're on the I.C. let's hope it's not for very long. I developed an injury a year ago - a ligament - just under my right ankle which stopped me from running. The only exercise I did was walking and cycling. I still feel it but the physio has told me that it just needs to get stronger now so to keep running but obviously I need to be cautious. I do wonder sometimes if we ask too much of our bodies when we've never run before. Should we perhaps have 2 rest days in between? This is where we need to be sensible and not get carried away with the running bug thing. I'm sure with all of the advice you've had on here and your common sense approach you'll be back in no time. I'm disappointed because we were at the same stage and I thought we were going to graduate together!
Enjoy your trip to Barthelona! I'll see you when you get back 😉
Thanks......I’ve had the same thoughts, that maybe I should have taken more rest days, but hey ho too late now - but will remember when I start again. It’s still pretty sore and if it’s still like it when I get back on 28th I’ll be getting back to the go and try to push for a physio referral. In the meantime good luck, I’ll be watching you 👀 😆
If it really is the Achilles then it's a stubborn healer. I don't do google/you tube or any online self help, l even bypass my GP and go straight to a sports physio, a person who will establish what it is, how it is and what exercises to use. Whatever exercise is good for me may be completely useless to you simply because the root and position on my injury may be different to yours. Google wouldn't know that and GP isn't qualified to figure it out. Hence a specialist. A good one should give advice about footwear as well. The rest is just theories and hopes.
Hi Wenderwoo, sorry to hear about your setback, you were flying. (I've not been running myself lately, so I'm not on here as often as I was, so apologies for the late reply). As usual it sounds like you're being sensible, plus as usual loads of good advice coming back to you. Enjoy the distraction trip, do as much as you can but not too much, and see how you go when you get back. Remember that completing C25K id far more important than getting to a certain point in the program quickly and then stopping because you're injured.
Hey, good to see you - hope you had a good holiday. Thanks for your comment, you’re right of course! If and when I get back to it I’m going to take it a lot slower, and maybe repeat some runs and take a couple of days rest between. Hope you get back to it too 😁
Ahhhhh Wenderwoo so sorry to hear this.....I have enjoyed your progress and got lots of encouragement from you. Fab advice from your GP. Keep well and I hope for a smooth recovery for you ❤️ Cx
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