I hate rest days! Expecially sunny ones .... I did day 10 of the yoga challenge (a third of the way through already and it has been very easy to fit in to my day - I really look forward to them), but the rest of the day ... well it was still a rest day!
Then ping ... in came an email from Caroline Jordan (she of hurt foot fame), with a *** total body foam roller workout ***
I know all about the benefits of rolling, and if something is really painful I do try to work it out a bit but I get bored quickly and easily and it hurts and ... well ... I don't ever stick at it. But videos do really seem to help me stay focused. And (as I may have mentioned) it was a rest day - nothing else to do. So I popped the video on and gave it a go. I have never rollered for that long, and certainly haven't rollered some of those spots ever before!
I know some people are really good and roller regularly, but I'm now going to commit to at least doing it on every rest day, and maybe try on other days too ... we'll see.
I'm putting the link for this one here, but I see there are other full body workouts on You Tube too. If you already have a favourite, post the link below ... then maybe I could have some variety too 😍
It's 2 minutes of everything - shins, calves, inner thighs, quads, hammies, TFL, piriformis/glutes, lats, neck and back. But because someone else is talking the time passed quicker (though I think even CJ wished it would be quicker as she was clearly struggling to think of things to say 🤣)
thanks for that - I love Caroline Jordan, I was doing her chair cardio workouts when I had a fracture in my foot. I will have to buy one of those foam rolls.
Boredom is a real issue isn't it? I have a sequence of physiotherapy I am meant to do (for a hip) and I find them desperately boring! As a result I tend to be a bit lax about doing the physio....
I can empathise with too much of that! I discovered CJ this summer while I was nursing a foot fracture 😢 and without a video I get too bored to stick at most of the stuff I don't like doing - including foam rolling and physio routines. However I have been doing one of CJs foot rehab routines religiously every day for about a month now while I'm making my morning cuppa - I'm too scared to stop in case I injure my foot again and have to take another 4 months out 🤣
Oh dear, that must be really worrying. I'm terrified every time I get a twinge. I skip the bit at the end with the yoga toes, but do the rest of it. I make my tea and sometimes do other little jobs as well. It does take about 15 minutes in all but I have really noticed a difference and it means all the little muscles are warmed up before I run or go out with the dog. Good luck ... I hope the soreness goes away fast.
This was last year, when I eventually got seen at the orthopaedic clinic I asked if it had been a stress fracture since I didn't injure it any other way and I was running quite a bit at that time, mainly on a treadmill. The doctor there confirmed it was a stress fracture. I haven't been running much this year, just short jogs- say 15-20 mins on a treadmill, a couple of times a week. It was fine over the summer (when I also enjoyed some hiking on holiday with no problems) but currently the foot is really sore again. Not as bad as it was last year but enough to alarm me and make me ease up. I am even limping on short dog walks. It is so frustrating.
Have you managed to recover fully from your stress fracture?
Mine happened in May at the end of a half marathon - but with hindsight had been grumbling for a few weeks beforehand. It took a month before I was taken seriously (initial x-ray showed no break). When I finally got an MRI it showed stress fracture of the second metatarsal. Having already wasted 4 weeks, I then spent 6 weeks in a boot. Started walking again in August and was finally discharged from fracture clinic towards the end of September - over 4 months after it happened 😢
I immediately started C25K again and am now up to 6K (7K run planned for tomorrow🙂). I had a major wobble after about 3 weeks back running - foot and knee pain - so took a week off. I then had a (brutal) sports massage to try to undo any tightness that had built up with the months of unnatural gait and at that point I also started the foot rehab routine - I don't think the foot pain was from the fracture, but I do think the rest of my foot had seized up/weakened over the months.
Unfortunately, I dread the return of the pain every run . I have zero confidence in the durability of my metatarsals, but I'm hoping that will pass as time goes by.
Maybe your pain isn't actually from the fracture site, but is related to other parts of your foot that haven't been used properly since the fracture? Can you get another referral to the orthopaedic clinic to get a professional opinion? In my experience you have to push very hard to get that sort of appointment via the NHS - but my guess is you're worth it and should push! I do hope you get it sorted, I know how miserable it is and setbacks are the worst 🤞
oh that does sound painful not to say traumatic (but a huge well done on the half marathon ) I am shocked they didn't take you more seriously when they knew you were obviously a serious runner.
Personally I lost all faith in the various doctors who either misdiagnosed (first suggested cellulitis, then gout. I knew full well it wasn't gout!) then dismissed my foot for weeks and weeks before finally very reluctantly agreeing to an x ray. I won't be rushing back to the doctor unless completely desperate that's for sure.
I think you are right, it is probably all out of kilter from walking funny etc.
I also know what you mean about having zero confidence in your metatarsals! and fearing every twinge!
How did your 7 k go? I am back to zero as the foot is hurting just limping along on dog walks!and standing at work scared to make it worse.
I will definitely give those foot exercises a go though, could be just what I need, thanks
The toes on my left foot were crammed together and almost completely immobile, and had a slight bunion too - I think this has been causing problems higher up my legs since I started running long. I wear the separators as much as possible and also do a lot of foot massaging. The bunion is still evident, and my big toe is a bit inflexible still, but I can now spread out all my toes which I couldn't do at all previously 😊😊😊
Since doing the 20 min routine every day I can now lift my big toes independently of the others, and vice versa. At my physio appt in Jun that was utterly impossible for me. So I know how exciting it is to develop flexibility in your toes 🤭🤪🤣
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scared to make it worse.
Five Tibetan Rites: Day 4/7 We know what we’re doing, right?