Physio fun (as a P.S. to my last post)

[Katiepops]

I went to the physio. What I wanted was a pill to make it all better. What I got was a list of daily exercises and a recommendation to see a PT running coach as both of my ankles and the old gluteus are weak, I don’t pick my feet up, I am heavy footed, and my stance isn’t straight enough! Who knew that just trying to get from A to B slightly faster than a dead snail would be so complicated!🤦‍♀️

[backintime 10 Miles]

It is good that you have a way forward to make it all better - maybe it's a very slow time release capsule on that pill

[Hidden]

I have been to physio a few times and got the same, a long list of stretches and exercises to do, but they did help a lot.

What exercises did they recommend for you?

[Katiepops Half Marathon in reply to Hidden]

Using a physio band, I have to roll ankles against the tension, and pull up. Both directions, inwards and outwards. 12 x 3. Ruptured ligaments as a teenager have left my ankles very floppy.

Then lie on my side knees bent, band around the knees and lift top leg as high as poss, pivot at the ankle, hold, repeat 20 x 2. Repeat other leg. Strengthens glutes.

Stretch Achilles on step, hold 15 secs.

Raise on on bent leg and lower to just below flat (on step) repeat other leg. 10 x 3

Step ups 8 x 3

And balancing on one leg whenever I can!

Did any of that make any sense?!

[Hidden in reply to Katiepops]

Yes I had to do them at one stage, it seemed like a chore at the time but was well worth it.

[GoGo_JoJo Ultramarathon]

👍🏻🤣 oh yes, no pills from physio, just exercises and more exercises! The closest thing to a pill I ever got from physio was acupuncture! 🤣

It will all be worth it in the end and doubtless you will have put yourself on a better road for the long term! 👍🏻😁

[Katiepops Half Marathon in reply to GoGo_JoJo]

Ooooh acupuncture! No one offered me that. I did get some ultrasound and some pretty tape. Ever had the tape? What’s it supposed to do? I’m not sure I noticed a difference. A bit like at the opticians, “which lens is clearer, this one or this one?” THEY'RE EXACTLY THE SAME!😂

[GoGo_JoJo Ultramarathon in reply to Katiepops]

🤣🤣🤣👍🏻 yes, I get tape from time to time with my sports massages, I'm not 100% sure but I have found it can work, something to do with it encouraging blood flow to the afflicted area to better promote healing.

Acupuncture really works! I've had needles in my head and shoulders, took a couple of visits but practically cured me of that issue!

[Snuffy_T Half Marathon]

Most people have weak glutes, we sit down too much and they switch off ! Stick at it, you will see a difference.

[Katiepops Half Marathon in reply to Snuffy_T]

I hope so. It is dull though! 🤷‍♀️

[cheekychipmunks Half Marathon]

Well done for taking the first step Katie! Those exercises will most definitely help - which reminds me I need to do mine. 🤦‍♀️ I was given a list at my gait analysis session back in February, but I must admit I’ve been pretty lax doing them. Read that as practically never! 🙄 Still, you are, so I’ll join you - starting tomorrow! 💪

[Katiepops Half Marathon in reply to cheekychipmunks]

It is boring I know, but it does help. The PT I’ve been recommended happens to be a member of my running club. I know she did the VLM this year in under 3 hours. Maybe she knows a thing or two about running. I think I’ll get see her!🏃‍♀️👍

[Sadie-runs Half Marathon]

Oh I know how you feel! (I have a long list of exercises to do from my physio - tedious!) But patience is the key (I keep telling myself). Stick with it! I long for the early days of C25K when all I used to do was run and a wee bit of stretching after! 😂

[Katiepops Half Marathon in reply to Sadie-runs]

The physio asked me to talk her through my warm up........ummm, and cool down.........ummm. That’ll be partly the cause of your problems she said. Tut tut. I now stretch before, after and occasionally during a run. I have to admit I do feel better already.🙄

[Beachcomber66 Administrator Half Marathon]

I had a couple of visits to physios in March to May time. Calves and back of knee were the problems with ankles being a feature too. I still do the exercises every day (they are much easier now) and have gone from picking up injuries running 5 to 10k, to doing a HM distance without a twinge. Exercises rock! 😊

[Katiepops Half Marathon in reply to Beachcomber66]

I know but..........☹️