So Near and Yet So Far!! Injury advice?

[Fleur1307]

I am sooo close, just about to go into W9 and have an injury. 🤦🏼‍♀️ I have been going steady and well, but after Friday I feel like I have a stretched elastic band running from the back of my knee to my bum cheek! Does anyone have any advice about this? I think it’s sensible to give today a miss, but I only have three runs left until graduation and I’m gutted. Are there any stretches or anything I should be doing or should I just rest for a few days?

[misswobble Graduate]

Rest up! Keep moving but not running. It’s not unusual to feel tightness, and get niggles, but hopefully it’s nothing serious and a rest will clear it up.

Some pulls and strains can take three weeks to settle down, and any longer than that need professional help. We’re not medics here so can’t give specific health advice

Hopefully after a few days rest you’ll be good to go 🙂👍

[Fleur1307 Graduate]

Yes thanks will follow your advice and move my planned graduation day back a bit - rather that than risk a proper injury and have to start again!

[IannodaTruffe Mentor]

That sounds as if it could be a hamstring............I would consider it a "proper" injury as it is going to limit your movement and can probably be exacerbated by further strain.The guide to the plan has links to the NHS Sports injuries page and recommended treatments.

[Fleur1307 Graduate in reply to IannodaTruffe]

Thanks - I have looked at the NHS website and been scouring the internet. Does sound like my hamstring 🙁. Will be taking it easy for a few days - walking and gentle stretching rather than running!

[Tasha99 Graduate]

Hamstring. Get a hand held roller to roll it out. Hamstrings may well overwork if you have weak glutes (muscles in the bum cheeks 🤣). Google exercises for glutes and keep rolling out the hamstring. You can also stretch the hamstring out by squatting down and sticking that leg out in front of you and lifting your toes whilst reading your hands on the other leg. You’ll feel a stretch down it. Be careful though as static stretches are for after exercising.

[Fleur1307 Graduate]

Weak bum cheeks! That’s definitely me! 🤣

[Buddhagal Graduate]

Oooh what a bummer... literally!!! Ouch!!! Sounds like you've sussed out your plan. Well done...W9 will still be there waiting for you when you've recovered. You can't beat sensible advice, rest up. Take care and all the best. 🏃‍♀️🙋🐢🐌

[Fleur1307 Graduate in reply to Buddhagal]

Thank you! 🐌

[Couchphoenix Graduate]

It does sound like your hamstring so be careful, take the advice you’ve been given and listen to your body, week 9 can wait until you feel fit and ready 👍🏃‍♀️

[Fleur1307 Graduate in reply to Couchphoenix]

Thanks I will go slow - I’m beyond frustrated by it, but there are worse things going on in the world!

[Grumpypete Graduate]

The same happened to me in W9R1. Hamstring gone. Lots of ice, heat, bit of physio and stretching has sorted it though I must admit 4 months on my glutes are still tender. I rested for nearly 2 months, but I am 67 and do not mend as quick as young uns, and went back to the beginning. Did one run of wks 1 to 4 to warm back up then went back to programme. Mainly pain free but taking everything a bit slower. Finally graduated and now run 11 after Graduation and on my 6th 5K run tomorrow. Ok its about 42 mins and about 40% on the Age Grade but nice and steady gets you there. So rest up and dont do more damage. Do your hamstring stretches and wait until you are comfortable to start again. Then steady away until your body says you can do more

[Fleur1307 Graduate in reply to Grumpypete]

Ahh you literally feel my pain!! 😖 Your achievement is amazing, I am inspired! I won’t give up, I have come this far, I’ve just had to hit the “pause” button. It actually feels a bit easier today so I’ll keep on with the stretches! Thanks so much for the support and well done! 💪🏻