An injury and...a plan. I love a plan. :-)

[Sadie-runs]

Hello lovely running fiends,

Some of you asked for an update on my injury woes, so here it is!

So, I had a very interesting physio appointment about my poor aching knees, and jolly glad I did. Alex was not available, so I had Andriana instead. And she was fantastic. Specialises in lower limb injuries in runners, so I lucked out.

Long story long, I have a mild case of patellar tendinopathy. I knew it! As my body seems to cycling through every injury possible known to runners, this one was probably due LOL! But, far from feeling downbeat, I feel very happy and very motivated to work on rehab for this, confident that Andriana and I can fix it with minimal fuss.

The bad news is she told me that patella tendinopathy takes around 6-8 weeks to completely rehab. The good news is that she wants me to keep running! Woo hoo! Okay, just 2km this week, and slowly, but she will increase this week by week as I get stronger. She said that tendons, if not hugely inflamed (as mine aren't) don't respond well to rest, and they need to have a programme of gently increasing loading. So, I have a couple of exercises to do daily at home to deal with that. Which of course I will do diligently.

I do love a plan.

Sadie-runs xxx

[linda9389 Administrator Marathon]

Good luck Sadie! I feel your pain!

That's hugely interesting for me too as last night my sports massage guy told me to continue running with my current knee and foot pain. I am quite sore and tending not to have faith in this instruction! But, having had a full week off running, if anything I feel my knee is getting worse not better. Andriana's information would maybe support his suggestion.

[Sadie-runs Half Marathon in reply to linda9389]

Well, in the world of physio, I think (depending on your injury of course), the tide is turning on complete rest as part of rehab. In some cases, running can aid recovery - but I would only do that under the guidance of a physio. I listened to a podcast recently where another physio said the same thing - not all injuries require a complete rest from running, just a reduction in distance and pace. 😁 I do hope your foot is much better soon. xxx

[Hidden in reply to Sadie-runs]

When I saw my GP in spring about my knee, she said much the same, short runs with walk breaks basically for me xxx

[linda9389 Administrator Marathon in reply to Sadie-runs]

Well I just tried on the treadmill. It feels a bit counterintuitive running with this pain, although I can see the logic! Now have my leg up with two bags of ice! The proof will be tomorrow - if it feels worse I will stop again, if not then I'll try the next run in a couple of days. Don't worry, I'll blame my sports therapist if it hurts more, but give you the credit if it doesn't 🤣

[Sadie-runs Half Marathon in reply to linda9389]

I think keeping a dialogue open with your physio is a good idea, as they are better placed to assess whether keeping active is doing more damage than good.

I was most surprised by my physio's approach, but have to trust her. With my tendon injury, the exercises and the small amount of running will give me pain for a while, but she said I was just to manage it with icing – and, *gasp* NO STRETCHING. Stretching is a no-no with tendon injuries.

[linda9389 Administrator Marathon in reply to Sadie-runs]

I keep being told to stretch my calves to relieve the pressure on the muscles around the tendons on the top of my foot and it does feel good when I do them 🙂

[Sadie-runs Half Marathon in reply to linda9389]

I can foam roll my quads to relieve the tightness that can come from the exercises she has given me. What a treat. Not. LOL!

[Hidden]

So glad you can keep running - I’m going stir crazy having to rest my knee, even though it’s only been two days and even though I ought to rest a few days anyway. Big cheer for Andriana. And so glad you now have a proper diagnosis and a plan- gotta have a plan (says Ms Spontaneous 😂) xxx

[Sadie-runs Half Marathon in reply to Hidden]

I was exactly the same after my HM, Flick! Desperate to get out there again, but equally needing to rest up. You’ll be up and running again soon I am sure! Is the swelling going down? In a previous reply to one of my messages, you mentioned getting a scan to find out what’s what. I do hope you do that - knowledge is power! And, if you are anything like me, having a rehab plan really lifts the spirits and makes you focussed and determined!

Andriana is my new favourite person. ❤️ She was so thorough in assessing me, and very clear on what we needed to do to fix me. Loved that. She was very honest too. She said that my progress would not be linear (as apparently it never is with tendon issues), but that we would get there. 👍

Sadie xxx

[Hidden in reply to Sadie-runs]

It’s just a bit puffy today and feels normal to walk on. I will get the MRI, but I’m not sure it will solve anything. A fractured femur apparently compromises the knee anyway, and this was split to the bone as well and then had gangrene. It’s just scar tissue. It’s been like this for 50 years. I had x-rays a few years after the accident and the attitude was pretty much live with it.

I’m thrilled for you though that you have a solution xxx

[Sadie-runs Half Marathon in reply to Hidden]

Then I suppose for you the best thing is finding ways to support this tricky knee? I cannot believe you can even run with what your poor leg went through all those years ago!!! Big hugs to you Flick. xxx

[Hidden in reply to Sadie-runs]

Thank you lovely. i WILL go for the MRI The leg is heaps better for running xxx

[linda9389 Administrator Marathon in reply to Hidden]

Attitudes may have changed in that time - maybe now there's more they could do. Def worth getting it rechecked 🙂

[Hidden in reply to linda9389]

i intend to!

[316neil 10 Miles]

Glad to hear you're a gal with a plan Sadie! I know being on the IC sucks, as you know I'm there myself at the moment, in fact, just contemplating setting out on a little lunch-time test run myself. Well done for persevering with it, you'll get there.

My calf issue is odd, it's painful when I get out of bed, but if I take a few long strides across the bedroom, it's quickly much improved, but if I stay still too long, it tightens up again. Our bodies are strange things, aren't they? I've been exchanging emails with my physio for advice, and have a sports massage booked for Friday!

You're a strong runner, and you'll soon recover. I suspect my body is just there in sympathy!!

All the best for your recovery, rooting for you!!

[Sadie-runs Half Marathon in reply to 316neil]

Weirdly, I am not feeling that hysterical about being on the IC this time. I guess I am used to it! 😂 But, really, it’s just about adjusting my fitness routine for a while; all part and parcel of being a runner, and I know I will get back to full strength again one day. 🤞

Your calf issue IS an odd one, that’s for sure! But, as my physio said to me today, recovery from injury is not always linear, and we just have to be patient. I understand your frustration though, as you seemed to be on the way up again lately. Try and stay positive and keep plugging away at it. Hope the test run went well. 👍 Rooting for you too!

[316neil 10 Miles in reply to Sadie-runs]

Awww thanks Sadie, yes, you're right, I was getting back up there, and I will again! I still have HM distance in my sights at some point... I can still see it... just... if I squint!!

I'm glad you seem to be philosophical about your issues, I think that's the only way we can cope, isn't it? You're doing really well though. You ran a HM, whilst injured, and no-one can take that away from you!

My test run went surprisingly well actually, first half a k felt quite tight, but it loosened up then, although at about 2k started to get tight again, but weirdly lengthening my stride seemed to help. I really don't understand my body!!

[Sadie-runs Half Marathon in reply to 316neil]

Thanks 316neil . I am an old hand at dealing with injury, starting to realise that freaking out does not help LOL! Just got to adjust plans etc. And you will get to that HM, I am sure of it. I do think you need to slow down still though! You run at a rate of knots! My physio has insisted I slow my pace – baffling as I am not really a speed freak by any stretch of the imagination!

I really don't understand my body either, Neil. Sigh. Which is why my savings are rapidly going down to pay for someone who just might understand it a bit better!

I do hope you get to the bottom of your pesky leg soon. x

[316neil 10 Miles in reply to Sadie-runs]

Hey Sadie-runs , yes, I'm starting to feel experienced at dealing with the pesky IC, and I know what you mean, it all costs money doesn't it? Worth it though, I see it not just as investment in a pursuit I love (running), but also safeguarding my future mental and physical health. I can imagine that London prices might be greater than up north though.

Regarding pace, I guess I am getting a bit quicker, probably because the PT has had me doing speed work, plus short runs whilst recovering from injury are basically speed training!! But on today's run, I didn't feel like I pushed it too much, I did negative splits and everything, even managing a bit of a sprint finish on the last 100m, once I was fully warmed up, and I actually feel better now, a few hours on, than I did before the run, so I count that as a bonus lol!

Sorry, I'll stop hijacking your post now

[David_G Metric Marathon]

Hi Sadie, sounds like your stand-in physio is just what you needed! Hope the plan goes well for you and you can get out there doing longer distances soon🙂🤞

Just take it steadily, do what you need to do and concentrate on getting better👍 Good luck!🍀🍀

[Sadie-runs Half Marathon in reply to David_G]

Yes David, she was excellent! (And do she should be, it wasn’t cheap 😱). Thanks for your kind wishes. I am going to follow her advice to the letter and stay positive! 👍

[Stephen_UK Half Marathon]

Hi Sadie. So pleased that you got some good advice and can see the way forward with this. You will be back at it before you know it!

[Sadie-runs Half Marathon in reply to Stephen_UK]

Thanks Stephen. Sometimes the worst thing about getting injured is not know what is going on; I always feel so much happier after seeing a physio! 😁 Onwards and upwards!

[quirkybee]

Ooh, at least you know the score now Sadie, that is half the battle and frustration of any injury. You can focus and move forward and hey...... You can still RUN, yayyyyyyy 🏃🏃👍😁😁😍😍🤗 xxx

[Sadie-runs Half Marathon in reply to quirkybee]

Indeed it is, Beth! And being able to still run (a tiny bit) has made me so much happier!xxx

[Deals1 Metric Marathon]

mmm... good news and bad news for u.

sounds like you are taking the news well, have a good plan and will to as you are told

look after yourself

[Sadie-runs Half Marathon in reply to Deals1]

Well, it could have been worse, I think, so I am feeling relatively chipper about it all now. Thanks Deals1 . x

[Colinsmith Half Marathon]

That sounds like really positive news Sadie. Good to have next steps to focus on!

[Sadie-runs Half Marathon in reply to Colinsmith]

Thanks Colinsmith . Yes, am focussing all my efforts on the rehab, and shall cherish every wee run that I can do. Feeling hopeful.

[Dexy5 10 Miles]

Good to find someone who knows what they are doing. My physios have always been keen to minimise the time on the couch and get me out running again. Does this mean that the ITB was not the problem, or this is something else following your HM?

[Sadie-runs Half Marathon in reply to Dexy5]

Hi Dexy. The patella tendinitis appears to have trumped the ITB LOL! I think I have *cured* myself of ITB syndrome, though hard to know for sure, as have not had a chance to try a long run since my half marathon. So, will keep up the strengthening exercises for that one, alongside the new exercises for my tendons. Thank god I am out of work at the moment, otherwise I have no idea how I would fit this all in! Both injuries are likely to have been a result of my HM training. Physio said that although I was fit and able to run the distances with no problem, my tendons and muscles have some catching up to do...makes sense! x

[Dexy5 10 Miles in reply to Sadie-runs]

Yes I am hoping that the exercises I’ve been doing will make it ok on Sunday but like you say, you don’t know until you do that long distance.

[Sadie-runs Half Marathon in reply to Dexy5]

They do really help, that’s for sure. I’ll keep everything crossed for you, Dexy. 😘

[Dexy5 10 Miles in reply to Sadie-runs]

Thank you my friend. 😘

[backintime 10 Miles]

glad you have knowledge and a plan - both help morale enormously!

Glad Alexa could help

[Sadie-runs Half Marathon in reply to backintime]

Thanks fitBit. 😁 And don’t tell Alex, but I think Alexa is the girl for me now, she was fab. 👍

[Katnap Marathon]

Sounds positive 👍😃👍

Happy gentle jogging!

🐱 Katnap 🐱

[Sadie-runs Half Marathon in reply to Katnap]

Thanks dear Katnap! 😺

[Fishypieface]

Hurrah for physios and a solid plan of action! Welcome to the short, slow club!! Bit of a change from what you are used to, but you'll get yourself sorted out with aplomb, I have no doubt. You'll be back to normal and even stronger for it. Fabbo news SR so pleased there is hope on the horizon xxx

[Sadie-runs Half Marathon in reply to Fishypieface]

Hurrah indeed! And I am happy to be welcomed into the short, slow club. Though by that I hope you mean short, slow running club. Not just a club for short, “slow” folk?! 😂 Thanks for your support, FPF. Whilst I still have legs, there will always be hope. 👍😁 xxx

[BethMay Half Marathon 10 Miles]

That sounds really positive Sadie! Great to hear you sounding so up beat. Don’t overdo it 😉

[Sadie-runs Half Marathon in reply to BethMay]

Thanks Beth. 😘

[cheekychipmunks Half Marathon]

Oh that’s good news Sadie! Obviously not great news, but the fact you have a diagnosis and a rehab plan which includes running sounds very agreeable! 😀👏

[Sadie-runs Half Marathon in reply to cheekychipmunks]

Well, Cheeky, thank you! It is what it is! I now see it as my mission to heal this injury, and am very focussed just as I would be in training for a race. 👍 😁 xxx

[MikeJones68 Half Marathon]

Glad you have a proper diagnosis and can carry on running. This time last year my Plantar Fasciitis was in full force, and it took about 3 months to clear up fully with reduced distances and pace, along with some rolling with a lacrosse ball.

[Sadie-runs Half Marathon in reply to MikeJones68]

Thanks Mike. You just go to show that even the best of us can be sidelined through injury, but it is by no means the end of our running careers! I am feeling patient, and will put in the work to get back running again. 👍

[MikeJones68 Half Marathon in reply to Sadie-runs]

"Best of us". LOL, hardly. Yes, be patient (not easy I know) and you'll soon be bounding along again

[Elfe5]

Hey Sadie, this sounds positive- finding the right expert “sideways by accident” was very clever of you!!😂 Really pleased you have a plan & pathway to recovery - & extra smiles that it includes some running. Even a little running feels so much better than none. Xx 😄

[Sadie-runs Half Marathon in reply to Elfe5]

Thank you lovely Elfe. 😘 Yes, even being able to run a bit makes me very happy indeed. 😊 Andriana is a real find! Hope you are well? xxx

[Elfe5 in reply to Sadie-runs]

I’m ok thanks, just retired in July & restarted C25K for the 4th time & going gently. - I had a back injury- nothing to do with running- it is settling gradually, also plantar fasciitis- guess what, I’m another person who has been told to run “short & slow”!! I have had so long on the IC that starting from scratch seems sensible.

Mr E & I celebrated the start of retirement with a gallivant to Canada, so my W1R1 was at 4,000’ in the Rockies- definitely a run to remember! 😄

[Sadie-runs Half Marathon in reply to Elfe5]

Congratulations on your retirement, Elfe! And what a great start to retired life - a run in the Rockies! Wow! Just think, now you can run whenever you like. 👍😁 Sorry to hear about your back and the pesky PT. My brother-in-law had that, and was also able to do short, slow runs whilst in rehab. Restarting C25K is very wise. Such a good plan, with a nice, steady build up. Mind end up doing that myself depending on how this current rehab plan goes. Good luck with C25K (though you don’t need it, you know the drill. 👍) xxx

[Elfe5 in reply to Sadie-runs]

Thank you lovely Sadie! 😄

[caroldavies071969]

Hi Sadie. I also have patellar tendonitis. Could you possibly share with me the couple of exercises that you were recommended please? I saw a sports therapist a couple of weeks ago and she's given me a whole host of links to exercises which is a bit overwhelming! So if you have a couple or few good ones that you'd recommend I'd be eternally grateful.

[Sadie-runs Half Marathon in reply to caroldavies071969]

Hi Carol. Firstly, sorry to hear you are suffering with this. 🙁 My physio had me on a 2-month rehab plan, which progressively increased the loading on the tendons. It started out gentle and then got progressively harder. I was also able to run, but only 2k, and gently, once a week, building up to 2 runs and then eventually going back up to 5k. She told me that knee tendons don’t respond to rest, hence being able to still run, albeit short, slow ones.

I have had so many different exercises as she worked with me through the 2-month rehab plan, hard to remember! But, I started with split squats, 2 x 10 reps, and banded wall squats with my heels slightly raised (I used a Wii Fit balance board - I think that was 3 sets of 6. I also had banded, weighted squats. I then moved on the using the leg press and leg extension machines in the gym, plus single leg glute bridges.

Basically, in my case, everything has been focused on strengthening my quads and glutes. This helps your knees to stabilise when running (I think!) I am back to running three times a week now, and building back up to 10k again. I get the odd twinge, but nothing awful, and I am definitely going to keep up the strength work.

Patellar tendinitis takes time to sort out, but if you follow your physio’s instructions you will recover and be fine! Wishing you all the best. xxx

[caroldavies071969 in reply to Sadie-runs]

Thanks so much Sadie-runs for your comprehensive reply. I've also messaged the sports therapist that I saw and asked her to give me some more consise exercises to work with which she has said she'll send over on Monday. So between what you've told me and what she sends over, I'll work through them 👍🤞 thanks again.