Injury update : Thought I'd stick this on a post... - Couch to 5K

Couch to 5K

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Injury update

Instructor57 profile image
โ€ข28 Replies

Thought I'd stick this on a post as a few of you have been asking (thanks for that, I appreciate it ๐Ÿ‘)

It was at the end of my week 8 Run 1 last Friday where things went wrong .

I decided to pick up the pace on the last 60 seconds up hill .

When I stopped I had a pain in the very top of my left leg ( literally a pain in the backside ) and some lower back aches and twinges .

I limped home for my 5 minute warm down walk .

I had a couple of ibuprofen and thought ok, day of rest and I'll be good to go again on Sunday .

During Saturday it became obvious that I would need more rest โ˜น๏ธ

After some research and suggestions on here , I came across some information on piriformis syndrome, and that appeared to fit my symptoms apart from the lower back pains .

I had a telephone assessment with my doctor yesterday who doesn't think it is sciatica ! But could be piriformis.

I am doing some stretches to help piriformis and i have an appointment with an Osteopath next Thursday , problem is that will be almost 2 weeks off running.

And even then , don't know if I will be able to resume at that point .

So, all in all , pretty fed up with the situation .

It's good however to come and see how you are all progressing even though I can't join in just yet .

But , I will be back !

But I have to be sensible about it .

Take care everyone and keep running ๐Ÿ˜๐Ÿƒ

28 Replies

Hi there, at the end of week 6/3 I did exactly the same thing after trying to speed up at the end and was in agony during the walk home. As you do, I also self diagnosed Piriformis syndrome which was pain along the rear at top of my right leg. I rested for 4 days while doing stretches from you tube. I then went back to run 4/3, 5/3 and 6/3 all with great trepidation. Then restarted at 7/1 and finally graduated on 24/6. I canโ€™t say with honesty it was all pain free, but I took it very slowly and carefully and this seemed to work for me. I am now doing consolidation runs, the next one being my 7th, probably today.

I am now feeling good and almost pain free. I do stress this is only my experience and not a recommendation.

Good luck with your journey and I hope your body repairs as quickly as possible. I will watch for your future posts with interest.

Instructor57 profile image
Instructor57Graduate in reply to Hareshaw-Granny

Thank you for your reply , yes I realise this was your experience, but does sound very similar .

But I have had. 4 days now and not ready to come back yet but who knows , 8n a few day time possibly I guess time will tell

I'm eager to run but I'm also eager not to go too soon .

Ok think it might take me a little longer but I will get there .

Again, thank you for your comments and good luck with your future running ๐Ÿ™‚๐Ÿ‘

Jools2020 profile image

Thats really upsetting for you, Ian, Iโ€™m so sorry. Good to see that youโ€™re taking a sensible approach, and doing all the right things, though. I donโ€™t suppose youโ€™ve got any choice! Iโ€™m sure youโ€™ll be back when you are through this and out the other side! Look after yourself and I always appreciate your encouragement and support from the sidelines.

Instructor57 profile image
Instructor57Graduate in reply to Jools2020

Thank you Jools ! I appreciate your response !

And yes , to quote a well known saying ,


f1madman profile image

You're right, you will be back! I'm hoping these injuries will put us in a better frame of mind once we start going beyond C25K. As much as we try and avoid it injuries can happen later on with no plan to aim for. Still its frustrating, but I'm trying to think of it as part of the programme, to make us better runners in the long term :)

Instructor57 profile image
Instructor57Graduate in reply to f1madman

You are absolutely right !

But at the moment all i see is the fact I can't run , and it's getting me down .

I need to see the bigger picture ,

And yes !

I will definitely be back .

Good luck with your recovery and running ๐Ÿ‘

Thank you for your comments

I feel your pain (not literally, got my own thanks).

My right ankle's been niggling a little for the past couple of weeks. Not quite pain, just an uneasy awareness, and it's fine when I run on it.

It's not getting worse but it's also not getting better so getting to the point where I may have to sit a couple of weeks out.

Giving it to the start of next week with stretches & strapping but if that doesn't work then budge up on that bench....

Instructor57 profile image
Instructor57Graduate in reply to Thatwasunexpected

O hi dear , sorry to hear that !

I guess we have to be sensible .

I certainly want to continue to run after this program, but all I see at present is I failed to graduate โ˜น๏ธ

Thatwasunexpected profile image
ThatwasunexpectedGraduate in reply to Instructor57

There was a guy in basic training with me who fractured his ankle on the final 5 miler. He thought he'd twisted it and struggled on, but needed help for the last couple of hundred metres so he "failed" the run.

It set him back about 6 months on passing out but he was a much better soldier than me for it (although that 's not necessarily saying much ๐Ÿ˜›)

It' s not a "failure", it's Character Building when you get back out there and complete anyway ๐Ÿ˜

Instructor57 profile image
Instructor57Graduate in reply to Thatwasunexpected

I'm sure your right !

But I'd never missed a run until now.

I ran every other day so now I feel totally lost ! ๐Ÿ˜

(I'm a terrible patient !) ๐Ÿ˜‚

Iโ€™m sorry to hear about your injury. Itโ€™s so frustrating. Definitely take all the time you need to get better and donโ€™t try and rush it. Take care of yourself. See you when you get back.

Instructor57 profile image
Instructor57Graduate in reply to SJ60

Thanks for your comments .

They are appreciated ๐Ÿ‘

Tinytears60 profile image

Aww Ian - I feel for you....

Iโ€™ve never heard of that ๐Ÿ˜ณ

Sure if you get the right treatment for it you will soon be back and we will welcome you with open arms and lots of cheers ๐Ÿ‘๐Ÿ‘๐Ÿ‘

Instructor57 profile image
Instructor57Graduate in reply to Tinytears60

Thank you for your reply !

This is a great forum and great people on it .

I appreciate the support .

Thank you princess !

Tinytears60 profile image
Tinytears60Graduate in reply to Instructor57

Itโ€™s a brilliant place- the support and the people on it are top notch - youโ€™re very welcome ๐Ÿ˜€

Instructor57 profile image
Instructor57Graduate in reply to Tinytears60


I'd never heard of it either till now ! ๐Ÿ˜‚

Just reading your update, thank you for sharing.

Good luck tomorrow, I hope it goes well and that youโ€™ll be back soon!!

Instructor57 profile image
Instructor57Graduate in reply to wobbles_when_runs

Thank you !

My appointment is not tomorrow, it's a week tomorrow โ˜น๏ธโ˜น๏ธโ˜น๏ธ

wobbles_when_runs profile image
wobbles_when_runsGraduate in reply to Instructor57

Aww, fingers crossed for you ๐Ÿคž๐Ÿป๐Ÿคž๐Ÿป

Instructor57 profile image
Instructor57Graduate in reply to wobbles_when_runs

Thank you ! ๐Ÿ™‚๐Ÿ‘

Feltip profile image

Thanks for reading my post about my run today and the encouraging words, I'm always so grateful how everyone talks so positively on here

Sorry to hear you're having to rest with an injury frustrating when you're itching to get out there.

Maybe some walks if you feel you can cope with that just to keep active and out in the sunshine.

Hope your appointment next week brings some good news

Instructor57 profile image
Instructor57Graduate in reply to Feltip

Thank you !

I'm hoping to go for a walk today actually, just to get a feel as to how it's going .

Not quite pain free yet but slowly improving I think ๐Ÿ™‚

Feltip profile image
FeltipGraduate in reply to Instructor57

Enjoy your walk, its beautiful sunshine on the south coast, hope you have good weather too โ˜€๏ธ

Instructor57 profile image
Instructor57Graduate in reply to Feltip

It's reasonable here ! (In Shropshire)

Sounds better where you are though ๐Ÿ˜

Jnubster profile image

Oh no thatโ€™s a pain! No pun intended.

Iโ€™ve been experiencing some back pain the last 2 runs! Iโ€™m hoping itโ€™s something & nothing but it does concern me slightly. Iโ€™ve noticed twinges when I walk, when I sit etc so Iโ€™ve tried stretching a little to see if it helps. Hopefully your pain will subside and you can get back into the swing of things ๐Ÿ‘๐Ÿป

Instructor57 profile image
Instructor57Graduate in reply to Jnubster

Thank you !

I'm hoping so , I was so close to the end (week 8) ๐Ÿ˜

I think it will take a bit longer yet and then I will be a little nervous to run

Jnubster profile image
JnubsterGraduate in reply to Instructor57

Totally understandable! I tore my Achilles nearly 3 years ago and I was anxious when I returned to Zumba. I think you have to be mindful & listen to your body. Take care ๐Ÿ˜Š

Instructor57 profile image
Instructor57Graduate in reply to Jnubster

Thank you and yes, you are so right !

Need to be sensible in these situations no matter how frustrating they may be

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