Couch to 5k

[Scobs]

Well done. Fantastic. I’ve just done three walks this week. Knee aches a bit but nothing I can’t handle

[IannodaTruffe Mentor]

Keep at it........it will get better.

[UnfitNoMore Graduate]

Good to see you back out there... it’ll soon be better.

[Elisabeth3 Graduate]

Good that you are getting back on track. I know you are taking social distancing seriously. X

[Scobs Graduate in reply to Elisabeth3]

Thank you. Hopefully next week starting couch to 5k again.

As long as ankles hold up. Knee ok and this bloody virus, does one

[Elisabeth3 Graduate in reply to Scobs]

As long as you are listening to your body, you will be doing great 🏃🏻‍♀️ Take care of yourself and your family.

[Scobs Graduate in reply to Elisabeth3]

I am you also my friend. Take care in this dreadful time

[Bluebirdrunner Graduate]

Glad to hear you have got some relief at last Scobs and can start to move forwards.

Take care and hopefully things will keep improving🌷🌷xx

[Scobs Graduate in reply to Bluebirdrunner]

Thank you. Hopefully now your on the mend also.

[Scobs Graduate]

How about you?

[Bluebirdrunner Graduate in reply to Scobs]

I still have the remains of plantar fascia pain in my foot. It is not so bad first thing in the morning, by evening it aches quite a bit.

I'm still under a Physio under Nhs referral, she has me doing lots of conditioning and strengthening exercises which are helping. I'm not going to keep my next appointment though but will postpone because of staying home.

I'm doing yoga everyday which is fun.

Good luck with c25k Wk1 again👍🌷xxx

[Scobs Graduate in reply to Bluebirdrunner]

Tried couch to 5 k. First week fine, three times per week with a rest. In between. But second week ran for 8 mins and now my ankles and knees hurting. I’m resting up now until Saturday. Hopefully that will do the trick 🤞🏻

[Bluebirdrunner Graduate in reply to Scobs]

Oh, that's a shame Scobs. Are you doing the run/walk intervals...

Good luck trying again on Saturday, maybe you need more rest/recovery days between runs.. fingers crossed for you.🤞xx

My foot has improved a lot this week. Its more flexible now and not tight and painful on the tendon under my arch. Watching and waiting while things strenghen up.

🌷xx

[Scobs Graduate in reply to Bluebirdrunner]

Good. Don’t push it to fast .

[Scobs Graduate in reply to Bluebirdrunner]

I did Saturday, ankle aching later on in day but nothing I couldn’t handle. But I think it might help me to leave a big gap in between runs, not try three runs a week. I need to really work on ankle as it’s so week so I’m going to do some home exercises .

Hope your home exercises are working.

Where did you get exercise regime from, or is it just what physio gave you?

[Bluebirdrunner Graduate in reply to Scobs]

Hi Scobs, I'm glad your run wasn't too bad, and its a good idea to rest well in between runs I would think.

I have been doing the exercises my physio gave me which are all strength ones apart from lifting just the big toe, scrunching the toes and some balance work.

I have also been doing yoga everyday which has lots of calf stretches and strength moves. Yoga with Adriene on YouTube (30 days Home )

I also found that walking in a pair of Fitflops that I had not flip flops but Fitflops had great support for my arch and I think helped.

I still have a few weird sensations in my foot but it is definately very much better. I will chat to my physio in a few days on the phone maybe.

Oldfloss has put together some great information about feet and ankle exercises and strengthening on this link...have a look here, there may something you could do.

healthunlocked.com/strength...

I hope you continue to feel good enough to go for a run. Maybe do some yoga or Pilates on your non running days. Lots on YouTube.

Good luck and let me know how you are doing. 🌷xxx

[Scobs Graduate in reply to Bluebirdrunner]

Will do

[Scobs Graduate in reply to Bluebirdrunner]

Afternoon. Just a quick update. Running was ok week one but painful in week two.

I’ve now taken up a walking challenge for a month to see if that can strengthen my ankle etc before trying to run again. How about you how is your yoga going.. and how are your feet now?

[Bluebirdrunner Graduate in reply to Scobs]

Hi Scobs, I had a phone appointment with my physio and as my foot is no longer so tightly in spasm, I am to introduce impact sessions before I can begin a gentle walk/run program. This is to be done after my strength exercises and is skipping, jogging on the spot, heel flicks (to bottom) high knees, low level jumping from side to side. I pick three things and do them twice for 20 seconds each. Only 2 times a week. Monitoring carefully how it feels. After three weeks of this I can begin to run/walk if all is well...

I will start this next week as she is posting a booklet to me.

Still doing daily yoga and enjoying it.

Good luck with your walking challenge, building strength into your ankles, knees and legs without upsetting your feet to much... I hope you start to feel some improvement.

I had no idea how long foot injuries can take to recover from.

Take care 🌷xxx

[Scobs Graduate in reply to Bluebirdrunner]

That’s fantastic news for you. I’m so pleased. Your lucky as soon as virus took hold, appointment with physio in hospital cancelled. Which they did, and they told me if it still hurts when virus over to get back in touch.

My chiropractor has now left her job to start a new one, so I’m afraid there’s only me and my pain killers.

But I’m so glad for you.

You take care and stay safe x

[Scobs Graduate]

Because of this virus. Chiropractor appointments cancelled. My ankle is very week and burns on the inside. But I’m going to try couch to 5k as a bit of exercise. Whether it will work I’m not sure .