Have you ever experienced an injury that forced you to lay off from running for a while? What did you do to come back healthy and strong, and in a place where your injury didn’t bother you anymore?
If you had to refrain from running for an extended period of time, what did you do to cope? How did you keep up your fitness in the meantime? How long did it take you to come back, and what sort of shape were you in when you did?
I’d love to know, as I’m dealing with my own injury right now, and my foot and ankle doesn’t seem to be getting any better. It’s frustrating. I know I’ll be okay, but like Tom Petty sang, “the waiting is the hardest part.”
👉 If you’re looking for a way to support the Uvalde victims, survivors and their families, the Texas Tribune put together this excellent list of ways to help.
I had PF last Aug while training for AF half. I bought some Dr Scholl’s PF inserts. They helped tremendously. I am so glad I tried them. I still wear them today in my running shoes & work shoes. So I really do not know if they cured it or not. But it is great to be pain free!
I had a recurring calf muscle problem for many years that I could not solve…pretty much off-and-on all my adult life. I would be fine for weeks and months at a time and then the next step felt like someone struck me in the calf with a 2 X 4 framing stud and my calf would literally lock up (one calf…then the other). The chiropractor I saw said I needed orthotics. As it turned out, recovery was more from the rest, many massages, and electrical stimulation treatments to my calves. Then the problem would return as before. After running the 2019 Vermont Mad Half Marathon—beautiful…but killer hills—I literally could not walk. I ran the entire race with one calf muscle hurting...limping to the finish. My conclusion was: “Suck it up; learn to live with the pain and press on.” (Bad conclusion.) I stumbled across the book CAN’T HURT ME by David Goggins thinking this would help me master the pain…and still run. (Another bad conclusion.) Here is the great part: in the final chapter Goggins mentioned Joe Hippensteel who began working with the Navy SEALS at Coronado (San Diego) to help them recover from tight and twisted muscles through extensive stretching to reach certain ranges of motion. Well, I found Joe by way of the Internet, flew to San Diego, and had three sessions with him over a long weekend. Good enough for David Goggins…good enough for me! Joe taught me how to stretch. To my surprise, four days later I began running again…and six weeks later I ran a HM in Rehoboth Beach, DE. No pain…until my first run following the HM. I had to “slow down to speed up” and learn to incorporate foam rolling in addition to stretching. Whether I run or not, I stretch and roll 8-9 out of 10 days. Thankful to still be running…and without pain or calf injury. Here’s a John Maxwell quote to the best of my memory: “Never underestimate the compounding value of consistency over time.” BIGGEST CHALLENGE: learning to slow down…in order to speed up.
I can't imagine hurting all the time. The older I got, the more I was advised to stretch. In my late 20's and early 30's I did Karate. Stretching was a part of my life but when I quite I didn't keep it up... I learned to do a "good" stretch before you started your run or you'd pay after..
This is such great info, Howie. I've had a similar calf pain over the past few months, in fact -- what did he teach you about stretching that you (might?) be able to communicate in text? (I'm sure it's easier to get when you see it demonstrated, but just thought I might ask 😃 )
You’re right about the visual demonstration being a better teacher. And here is where many will divide over static versus dynamic stretching. Over time combined with the same “overuse motion,” a gradual tightening of the calf muscles was occurring until one calf (or the other) would essential “lock” to essentially prevent more fatigue damage. He likened it to a frozen beef tenderloin versus one at room temperature—you get the picture. His approach first required prolonged static stretching (two minutes at a time with rest in between) but along with that, the knots or tighter/frozen areas of the muscle were “worked out” through direct pressure and massage. It was a “combination” where I would use a slant board device (search for “calf muscle stretcher” on Amazon). I actually built my own—about 43 degrees. My stretching morphed from “light and mild” before running to “more intense and prolonged” afterward—no more than two minutes duration at a time, and no stress greater than a “7” on a “1-10” scale. The younger you are the more naturally flexible, and you are simply attempting to restore (i.e., lengthen) the muscle fibers to a more optimal range of motion. With that said, you realize that the “hip bone is connected to the thigh bone” and so forth, meaning it’s not a “calf-only” issue. As complex as we are made, it’s all connected, although runners stress particular areas more as do baseball pitchers or tennis players. An extreme example of an almost instant muscle lock would be whiplash in a car accident where the body acts to protect itself. Repeated motions…versus extreme motions. Another thing I learned during this journey dealt with the cramping I would get in my calf muscles around the 10-mile point of a HM race. While I thought that was part of the same issue, a very wise massage therapist pointed out that I was describing classic signs of dehydration. In full disclosure, I rejected that…until I asked the David Goggin question, “What if?” (pg 346). Eventually, I went from carrying a bottle of water in one hand to wearing a hydration vest (in training AND in races) and went to an electrolyte mix. All this to say, nothing was instant…it was—and is—a journey… and you cannot “overdo it” in the process (remember the no stretching stress greater than a “7” on a “1-10” scale). If you’ve read this far, thanks…and I hope I adequately answered your query. Perhaps in some way, it will help both you and others.
I love reading everyone’s stories and share the frustration of not being able to run. I’ve had a hip/back issue for months and decided to have it checked out. I was told to stop running for six weeks. Realized after five weeks of PT that the stretches were making it worse. I stopped and am going to a spine doctor in two weeks. Meanwhile, I’m riding my bike and enjoy it but it’s not the same, as a few people mentioned. I miss running, my routine, the community surrounding running, races … all of it. Once I get back to it, I’m going to try and take rest and recovery days more seriously.
I would run every day if I could, but at 72, my knees wouldn't be able to take the continual pounding... Compression sleeves help, but getting old is a bitch...
Last year I pinched a nerve in my lower back and it affected the thigh on my left leg. It was too painful to run on it but I still wanted to exercise and keep to a regular schedule of activity. In days that I would have normally run I started to take long walks in my neighborhood, I started to bike more frequently and for longer distances and I also got back in the pool and started swimming laps again. If it were not for that injury I may not have gotten to enjoy some of these activities that I had not done as much of in the recent past. I am continuing to ride my bike as a weekly cross-training activity and I just completed my longest bike race of 46 miles last weekend. Thanks to a wonderful Physical Therapist team they were able to sort out the issues in my lower back and I've run 3 half marathons since my back issue began. I look forward to continuing to train for more races!
The bike ride was hot, in the 90s, here in Nashville and it took me a little over 5 hours to get through it. What I didn't mention in my post was that the Monday before the 46 mile bike ride I was hit by a pick up truck during a training ride leading up to the race. It was a trying week to say the least but I am proud to say that I persevered and pushed through it and proved to myself that even getting run off the road and hit by a truck can't keep me down!
Thankfully just some scrapes, bruises and road burn. It kept me from running last week because of a pretty intense bruise on my hip but biking worked out just fine for me!
Last year I pulled a hamstring in my right leg from (according to my sports chiropractor) running too many hills. I've had injuries throughout my almost 30 years of running, but it usually takes 2-3 weeks of recovery and I'm good to go. Not this time though! A month went by and I still felt pain when I tried to run. I could walk with no problem. Just when I tried to push the pace, my leg told me this is not happening. Eventually, I decided to by a Trek bike and ride around the neighborhood and try some trail biking. It didn't bother my leg to pump the peddles. It felt good to actually move a bit faster again. I do enjoy riding, but I don't think it gave me the same "after-glow" as I get from running. And it definitely did not offer the same calorie burn that I get when running. But, it was much better than doing nothing! My hamstring has healed and I'm running again. Just not as many miles per week and not as many hills. Everything heals in time - it's just having the patience to wait it out!
Solution … move to South Florida … the only hills we have are railroad crossings and the bridges across the intracoastal waterway… happy you were able to find a solution
I bought a mountain bike earlier this spring and have had exactly the same experience, Jay -- I go a lot further than I do running, but you're right, it's not the same afterglow that I get from running. It *is* a nice substitute every now and then, though!
I also had plantar fasciitis (among other ailments)... I remember an arch brace helped. Also rolling a tennis ball back and forth underneath the foot seemed to help quite a bit. Something you can do while sitting in front of a TV or computer screen... That seemed to get rid of 90% of the issue. Enough were I could run/walk again.
early on I had planters twice... my doctor finally convinced me that my feet deserved the best shoes I could buy... my wife looks at all my running shoes and just shakes her head ... haven't had planters since...
Since 2014 I have battling with various forms of cancer. During my battle with mantle cell lymphoma (2014-2017) I was able to continue my running and completed numerous half marathons and shorter races. In 2021 I was diagnosed with acute lymphoblastic leukemia (A consequence of the chemo drugs used previously). I have been treated at the M D Anderson Cancer Center in Houston, TX from April 2021 through this week. I am being released after having a stem cell transplant in mid-February. I have been walking almost every day and hope to begin adding running back in in the next 2 months.
Oh wow, Jim. Oh wow. My heart goes out to you for all you've been through. It takes an incredible resolve to get through what you have. How are you feeling?
Hasn't changed my long-term goals though. I want to hike the Camino de Santiago when I turn 75 in 2024 and become the oldest male to finish a marathon.
This is so awesome, Jim. I'd like to stay in touch and perhaps interview you for a post here, if you'd be up for that. Do you already have the Camino de Santiago walk planned/organized?
I broke my humerus bone at the shoulder last week. sidelined for awhile. i do have a half in July that I'll walk. it's a pain, but I can walk and do lower body workouts at gym. u will come back from ankle/foot injury. it's all about being patient. which i'm not.
I’m sorry to hear about your injury. Telling a runner not to run is so hard on us…more than most non-runners realize. I injured myself somewhere at the beginning of the 56 mile race that I DNFed a couple weeks ago. I ended up stopping at mile 21. I couldn’t take the pain any longer and it crushed me. I felt so ready before.
Fast forward to last weekend’s half marathon at Martha’s Vineyard, and I walked the entire thing. If I didn’t have my best friend walking it with me, since she doesn’t run at all and I really wanted to stay the whole race with her, it kept me focused whereas I know I would have wanted to run if she was not with me….possibly injuring myself more.
At this time, my foot feels fine. I’m certain my foot landed flat on a root or rock, not sure since everywhere was out on the trail, but it felt like it broke in half, which I’m sure really didn’t happen. I had been walking a lot to help with healing and stay active. Now I have run 2 miles, very slowly, and feel like it never happened. We’ll see….I’ll increase miles and pace and adjust accordingly.
Oh no, Jennie!!! What a bummer about the 56-mile race... but I'm glad you're feeling better now. So you felt no pain, then, running the two miles most recently? That's VERY good.
Terrell, I hate to bring up a book at a time like this, but I will. I know you have the ChiRunning Book. You've mentioned it before. I've read it several times, however, there is one section on Troubleshooting: Injury Prevention and Recovery that has been dogeared, has spiills on it and has been read a million times. It starts on page 217. Each part of your body is documented from upper to lower body. If, what you have done to your foot and ankle is PF, I would go to page 237.
See if it is any help. The descriptions and care work. . . as well as all the others ways to take care of running injuries. I think I've done most injuries that are described and come back from them by just improving technique.
Had Plantars when I played basketball as a guard when I was about 16. Took me years to get rid of it and it was annoying. . I suspect it was from landing on my forefoot hard during games. That's all gone now, as are all the injuries I've treated myself to--like IT Band Syndrome, Tendonitis, Shin Splints. . . you name it, I've done it! Once I get rid of these stupid cataracts on my eyes this summer, I should be like a kid again! :)
( Just a suggestion. . . See if there is anything there and on other pages that may help!) Take care!!
Please Do! There was more on that than I remembered. The author says he's had PF several times and would not wish it on his best enemy! Lots and lots of other info there. It has been a long time since I have had to go to that section and it is always an eye-opener as well as a reminder to improve my form and technique. Time for me to re-read the book again! The mind does forget. . . :)
Over the past 9 years, I’ve had two meniscus surgeries on the right knee and one on the left. I also dealt with plantar fasciitis until I got custom orthotics. Although my downtime was minimal compared to some injuries, I mostly filled my time by reading. My main goal was not to push the recovery; I learned to relax so I didn’t have a setback.
last august i had an achilles injury and stopped running for nearly 6 months. i've been doing twice weekly runs and felt ok. the other day i went for a run and today my achilles totally hurts again. i cannot believe it. totally frustrating as it had to have been entirely healed. i mean, 6 months i stopped running! i don't know what to do. i stretch and do exercises and this is totally deflating.
Unfortunately for me, this is a very timely question. I fell down the stairs in my home in February and broke three bones in my ankle in four places. Surgery a week later inserted a plate and many pins. As I was being taken into surgery, I spoke to my surgeon for the first time, told him I was a runner and asked him to make sure I could run again.
Seven weeks sitting on the couch completely non weight bearing, and two months of PT later I have slowly progressed from two crutches to one, then a cane and can now walk slowly with no devices.
For the last two years I have kept spreadsheets of all my races deferred during Covid, maintained the various deferral requirements and fees, and am now sitting and watching them all take place one after the other with no chance of participation. I am not in a good place with all of this.
I have twice now walked a 5K distance, it took me an hour and 30 minutes to complete. Recovery is painfully slow and week to week its hard to see progress.
Question for anyone who might have suffered a similar injury, what was timeline to normal walking pace, and being able to run again? Were you able to return to running as before? Did you have the hardware removed? I can feel the plates and pins with every step and they definitely limit my range of motion.
Any positive responses to the above would be extremely helpful to how I am dealing with all of this from a positive thinking place!
This is the positive response you’re looking for … you will run again. I had a tendon issue in my left foot and my ortho guy said your arch supports in your neutral arch shoes or new shoes … laid off races for two months and got the inserts. I expect good things in your future.
"I wish I could say something classy and inspirational, but that just wouldn't be our style. Pain heals, chicks dig scars, glory lasts forever." Shane Falco in movie, The Replacements.
, Now that I started off about myself for the entire time, how are you doing with the injury? What’s your timeframe before you can actually get out and start to go again? I hope you’re well for you are one to help inspire the rest of us by both your written and physical deeds.
Thank you, Stan! My injury isn't that bad, actually -- thanks for asking! But it's nagging, and I'm taking it easy because I don't want to do anything to make it worse. Essentially, I'm feeling pain along the outside and back of my ankle, and in the bottom of my foot. And now it's all the time, not only when I run. So, I'm trying to just take it easy... hopefully in about 2 weeks, I'll try running again and we'll see how it goes. 😃
Hi Terrell- i don’t have any words of advice as I am dealing with a similar pain for 3 months now - left foot at the heal, and I limp through for days after a long run. It got worse when I was training for the half and since then (May 1) and I didn’t stop, which was probably a bad idea. Now I have not been running more than 2 miles at a time/5-6 miles a week. Will try for another month but if that does not help might reluctantly see a doc. The last time something like this happened to me was a constant pain in the knee 17 years ago which ultimately led to a meniscus surgery and I am not ready for anything like that right now :-(
Hi Terrell - I hope your foot pain has subsided. An update from me. The pain got worse so last week I saw a doc. X-ray and ultrasound shows a tear in the fascia (plantar fasciitis gone worse). My first time. options are to take it easy, do stretching, and try this non-invasive regenerative approach called EPAT (Extracorporeal Pulse Activation Tech). Mulling now and wondering also what to do about the fall marathon am supposed to run... if anyone has any experience with EPAT, would love to know!
Well, good luck then because none of us wants to be inhibited from doing what we want to do! I know the feeling well. Be well, take care of yourself and you’ll be going soon enough.
In terms of injury, I've had a "wonderful" year. From December, 2021 through the end of February, 2022, I "battled" patella tendinitis. I was actually able to run again, with hopes of running a half-marathon in July, 2022, March 2022. Was actually training well and was just cruising along when, come early May, 2022, I was in a car accident [was hit severely actually, beat me up pretty good!] and it has now, again, placed me in a holding pattern, simply dying to be able to run and train again - which likely will not happen until, the earliest, July 2022. A recent conversation I had with my Wife about running was interesting as it made me realize that I now am a "runner", not just one who is running - there is a difference -as I miss it acutely. While I heal, all I do are things to actually get me ready to run again. I walk daily, oftentimes on multiple occasions throughout the day. I'm working on a better diet as well. Nothing special, just more healthy and natural, minimizing processed sugars as well. I've already looked up a race, the end of September 2022 [15k] as a goal for me to pursue and obtain.
While I love, as maybe some of you reading also do, the running and competition, I think at times that there might be something wrong with me as I look forward to being healed in order to again push myself to running extremes! I am also lucky, I have a Wife who is a former athlete as well and, though she is not able to do things physically anymore, she fully and completely supports my insane ideas for running. This page also does that for me, though I have been hesitant to reply for the want of being able to "do". The reading of this blog has kept me going as much as my "desires" to compete so thank you for it.
I was at the top of my game in October 2020...........ran my first Half Marathon in a respectable time for a 71 year old "newbie"...........then Nov.1 , I had a run in with a hot cup of coffee that took recovery from severe burns thru the first of the year........every time I think I am back I push just a little harder ......at 72 and now 73 I have learned that the body needs time to heal.........slow and steady.........no trying to make up for lost time...........yes I still have a competitive spirit (God gave me that but now I am focusing that on encouraging others in a healthy way).........I am still recovering from a torn meniscus repaired by surgery...........I still want to run another Half........I want to do a Marathon but slow and steady, keep your eye on the finish............I read about runners in their 80's so I am just a "kid"............Whatever you are recovering or rehabbing take the time to heal.........lucky for us we run for the love of the race.........for the "good".......for the peace of mind on a run........for our happiness.........I encourage you to relax, get strong, and be Blessed with the abilities you have!!!! Happy and Safe Memorial Day Week end............I will spend mine doing a "Murph"..........probably not in the best time but I will do it to honor those who have made the ultimate sacrifice for you and me to run Free.
I love your words of wisdom... I'm 72 and thank God my main complaint is I wear compression sleeves on both knees. Make a world of difference... My PR's are a thing of the past but I still put one foot in front of the other and can still smoke most everyone in my age group in a 5K... Just thankful I can see my reflection in the mirror ever morning...
my gosh! I would have lost count by now! Myself, I'm glad to have relaxed into the ride and just enjoy it. That's the beauty of the races. . . You're only racing yourself, but there is tons of company.
Funny how when you hit 74 things still click. It's not noticeable how the body slows down until about that year. Who knows what 75 will bring?? However, I've accepted it and made it part of my lifestyle. Probably will keep on running and competing (at least 10Ks) for a long, long time! Inspiring to see that we are still newbies! :)
Love these thoughts, Marianne! I hope you're recovering well from the burns you mention at the beginning of the year. I can't imagine how that must have been for you. What's a "Murph," by the way?
A "Murph" is done in Memory of Michael P. Murphy, A Navy Seal who gave his life to save his "brothers"..........his favorite work out was run 1 mile, 100 pull ups, 200 push ups, 300 squats , run 1 mile. A lot of the participants do it wearing a weighted vest. Google "Murph Challenge" for more info........I do modified, pull ups, and this year modified push ups, and then squats........it is a fun challenge! And it moves your mind to realize the amazing training these men go thru........this was just a morning "get moving" routine..........until I tore my meniscus I was doing one per month........I encourage all to look into this challenge.
I was four weeks away from my first half and wanted to mix things up so went for a trail run in December 2020. The ground was carpeted with fall's leaves and I tripped over a covered root, taking a fast face plant and an achilles injury that laid me up for four and a half months. June 2021 I registered for an August 21 half marathon (in the mountains??) and came back stronger and faster than my best time pre-injury. You've got this. . . .
Oh no! I'm glad to hear you're okay, though, and were able to recover and come back. What was your half marathon in the mountains? And what do you think helped you get stronger?
I ran the Asheville Half and I am certain that because of my injury I was hyper-focused on every aspect of my comeback, from nutrition to following my training schedule religiously, to really listening and responding to my body instead of my prior just go run approach.
In the midst of training for a fall half marathon, I decided to compress my training schedule from one week into 4 days the week before Easter (this year) with no rest or recovery days. I know, it sounds like, "well, what did you think would happen??" It honestly seemed like a good idea at the time, LOL. I developed severe IT Band Syndrome which actually knocked me off my feet for almost a week and completely out of running for 6 weeks. I am now 2 weeks into light running trying to ease back into the place where I was pre-injury. The first thing I did when I injured myself was to do some research on the injury and some re-hab ideas. I really, really should have ICED the injury consistently. Once I did apply the ice, it started going in the right direction. Once I was able to walk, I went to the gym every day and stretched what I could, but also increased my upper body and core weight training; not to get big, but to build lean muscle mass and increase metabolism. I had never really seriously trained with weights, but it has helped me a great deal. It gave me some goal-oriented work outs and it doesn't take a ton of time. So now, 6 -7 weeks out, I will be running 5k this weekend and will go back on schedule. I chose a different fall half marathon, by the way, so my schedule will be right on track, as long as I don't try any more revolutionary training ideas.
When I was training for my first (and only) marathon, I set out for my one scheduled 20 mile training run. It was maybe a month or so before the marathon. About 12 miles in, my IT band started to hurt really bad. I somehow made it through the last 8 miles, very slowly with a lot of walking. I was working with a chiropractor through the whole training process, and she gave me some stretches and foam rolling suggestions to help. I faithfully followed her directions. By the time I started the marathon race, it had worked itself out and didn't bother me at all. I definitely credit my chiropractor with getting me through a lot of injuries! If you don't have a good chiropractor who knows how to help runners, you should definitely get one!
Ooh! One more brag on my chiropractor. I developed muscle spasms in my back so bad I ended up in the hospital for two days. Every time I would move, it would spasm and I'd end up on the floor because my knees gave out. I could barely walk, let alone run. Everyone told me to go to a physical therapist for my healing process and to get back into running. I went to one for several weeks, costing several hundred dollars. Essentially no progress. I finally decided to go with what my gut had been telling me for weeks, and I went to my chiropractor. Within two weeks, she had me running again. Seriously a life changer. Those weeks of no progress were so frustrating. I'm sure there was healing going on, but I wasn't seeing it. Sometimes you just have to try different things until finally something works. And time. Time helps too.
That sounds like a tough one to deal with, I certainly wish you a speedy recovery!
Do you happen to work with a coach? I found the greatest success in my running journey when I started working with a coach. They really kept me injury free.
When I was running without a coach, I sprained my ankle on a trail run pretty bad. I had to do physio and that sort of thing and couldn't run for a while. That was tough. The physiotherapist really helped me though. I put my focus into the rehab. Rather than being sad I couldn't run, I'd take pride in how far I'd recovered. Even in the beginning "I'm getting this better so I can be stronger" instead of "I wish I was out there".
I have worked with a coach before, but only very briefly. I know a different one I might reach out today about it -- Rogelio, if you're reading, expect a call!
I had PF last Aug while training for AF half. I bought some Dr Scholl’s PF inserts. They helped tremendously. I am so glad I tried them. I still wear them today in my running shoes & work shoes. So I really do not know if they cured it or not. But it is great to be pain free!
I had a recurring calf muscle problem for many years that I could not solve…pretty much off-and-on all my adult life. I would be fine for weeks and months at a time and then the next step felt like someone struck me in the calf with a 2 X 4 framing stud and my calf would literally lock up (one calf…then the other). The chiropractor I saw said I needed orthotics. As it turned out, recovery was more from the rest, many massages, and electrical stimulation treatments to my calves. Then the problem would return as before. After running the 2019 Vermont Mad Half Marathon—beautiful…but killer hills—I literally could not walk. I ran the entire race with one calf muscle hurting...limping to the finish. My conclusion was: “Suck it up; learn to live with the pain and press on.” (Bad conclusion.) I stumbled across the book CAN’T HURT ME by David Goggins thinking this would help me master the pain…and still run. (Another bad conclusion.) Here is the great part: in the final chapter Goggins mentioned Joe Hippensteel who began working with the Navy SEALS at Coronado (San Diego) to help them recover from tight and twisted muscles through extensive stretching to reach certain ranges of motion. Well, I found Joe by way of the Internet, flew to San Diego, and had three sessions with him over a long weekend. Good enough for David Goggins…good enough for me! Joe taught me how to stretch. To my surprise, four days later I began running again…and six weeks later I ran a HM in Rehoboth Beach, DE. No pain…until my first run following the HM. I had to “slow down to speed up” and learn to incorporate foam rolling in addition to stretching. Whether I run or not, I stretch and roll 8-9 out of 10 days. Thankful to still be running…and without pain or calf injury. Here’s a John Maxwell quote to the best of my memory: “Never underestimate the compounding value of consistency over time.” BIGGEST CHALLENGE: learning to slow down…in order to speed up.
I can't imagine hurting all the time. The older I got, the more I was advised to stretch. In my late 20's and early 30's I did Karate. Stretching was a part of my life but when I quite I didn't keep it up... I learned to do a "good" stretch before you started your run or you'd pay after..
This is such great info, Howie. I've had a similar calf pain over the past few months, in fact -- what did he teach you about stretching that you (might?) be able to communicate in text? (I'm sure it's easier to get when you see it demonstrated, but just thought I might ask 😃 )
You’re right about the visual demonstration being a better teacher. And here is where many will divide over static versus dynamic stretching. Over time combined with the same “overuse motion,” a gradual tightening of the calf muscles was occurring until one calf (or the other) would essential “lock” to essentially prevent more fatigue damage. He likened it to a frozen beef tenderloin versus one at room temperature—you get the picture. His approach first required prolonged static stretching (two minutes at a time with rest in between) but along with that, the knots or tighter/frozen areas of the muscle were “worked out” through direct pressure and massage. It was a “combination” where I would use a slant board device (search for “calf muscle stretcher” on Amazon). I actually built my own—about 43 degrees. My stretching morphed from “light and mild” before running to “more intense and prolonged” afterward—no more than two minutes duration at a time, and no stress greater than a “7” on a “1-10” scale. The younger you are the more naturally flexible, and you are simply attempting to restore (i.e., lengthen) the muscle fibers to a more optimal range of motion. With that said, you realize that the “hip bone is connected to the thigh bone” and so forth, meaning it’s not a “calf-only” issue. As complex as we are made, it’s all connected, although runners stress particular areas more as do baseball pitchers or tennis players. An extreme example of an almost instant muscle lock would be whiplash in a car accident where the body acts to protect itself. Repeated motions…versus extreme motions. Another thing I learned during this journey dealt with the cramping I would get in my calf muscles around the 10-mile point of a HM race. While I thought that was part of the same issue, a very wise massage therapist pointed out that I was describing classic signs of dehydration. In full disclosure, I rejected that…until I asked the David Goggin question, “What if?” (pg 346). Eventually, I went from carrying a bottle of water in one hand to wearing a hydration vest (in training AND in races) and went to an electrolyte mix. All this to say, nothing was instant…it was—and is—a journey… and you cannot “overdo it” in the process (remember the no stretching stress greater than a “7” on a “1-10” scale). If you’ve read this far, thanks…and I hope I adequately answered your query. Perhaps in some way, it will help both you and others.
I love reading everyone’s stories and share the frustration of not being able to run. I’ve had a hip/back issue for months and decided to have it checked out. I was told to stop running for six weeks. Realized after five weeks of PT that the stretches were making it worse. I stopped and am going to a spine doctor in two weeks. Meanwhile, I’m riding my bike and enjoy it but it’s not the same, as a few people mentioned. I miss running, my routine, the community surrounding running, races … all of it. Once I get back to it, I’m going to try and take rest and recovery days more seriously.
I would run every day if I could, but at 72, my knees wouldn't be able to take the continual pounding... Compression sleeves help, but getting old is a bitch...
Last year I pinched a nerve in my lower back and it affected the thigh on my left leg. It was too painful to run on it but I still wanted to exercise and keep to a regular schedule of activity. In days that I would have normally run I started to take long walks in my neighborhood, I started to bike more frequently and for longer distances and I also got back in the pool and started swimming laps again. If it were not for that injury I may not have gotten to enjoy some of these activities that I had not done as much of in the recent past. I am continuing to ride my bike as a weekly cross-training activity and I just completed my longest bike race of 46 miles last weekend. Thanks to a wonderful Physical Therapist team they were able to sort out the issues in my lower back and I've run 3 half marathons since my back issue began. I look forward to continuing to train for more races!
This is awesome, Bryan!!! The physical therapist you mention must be a miracle worker. How did the 46-mile bike ride go?
The bike ride was hot, in the 90s, here in Nashville and it took me a little over 5 hours to get through it. What I didn't mention in my post was that the Monday before the 46 mile bike ride I was hit by a pick up truck during a training ride leading up to the race. It was a trying week to say the least but I am proud to say that I persevered and pushed through it and proved to myself that even getting run off the road and hit by a truck can't keep me down!
WOW!!! That's amazing! I hope you weren't hurt -- though it's hard to imagine *not* getting hurt when you're hit by a truck!
Thankfully just some scrapes, bruises and road burn. It kept me from running last week because of a pretty intense bruise on my hip but biking worked out just fine for me!
You are a true Ironman!
Last year I pulled a hamstring in my right leg from (according to my sports chiropractor) running too many hills. I've had injuries throughout my almost 30 years of running, but it usually takes 2-3 weeks of recovery and I'm good to go. Not this time though! A month went by and I still felt pain when I tried to run. I could walk with no problem. Just when I tried to push the pace, my leg told me this is not happening. Eventually, I decided to by a Trek bike and ride around the neighborhood and try some trail biking. It didn't bother my leg to pump the peddles. It felt good to actually move a bit faster again. I do enjoy riding, but I don't think it gave me the same "after-glow" as I get from running. And it definitely did not offer the same calorie burn that I get when running. But, it was much better than doing nothing! My hamstring has healed and I'm running again. Just not as many miles per week and not as many hills. Everything heals in time - it's just having the patience to wait it out!
I like you agree, biking isn't the same, but I get on my wife's Peloton, peddle and watch television... I burn calories but not nearly enough...
Solution … move to South Florida … the only hills we have are railroad crossings and the bridges across the intracoastal waterway… happy you were able to find a solution
I bought a mountain bike earlier this spring and have had exactly the same experience, Jay -- I go a lot further than I do running, but you're right, it's not the same afterglow that I get from running. It *is* a nice substitute every now and then, though!
I also had plantar fasciitis (among other ailments)... I remember an arch brace helped. Also rolling a tennis ball back and forth underneath the foot seemed to help quite a bit. Something you can do while sitting in front of a TV or computer screen... That seemed to get rid of 90% of the issue. Enough were I could run/walk again.
early on I had planters twice... my doctor finally convinced me that my feet deserved the best shoes I could buy... my wife looks at all my running shoes and just shakes her head ... haven't had planters since...
Since 2014 I have battling with various forms of cancer. During my battle with mantle cell lymphoma (2014-2017) I was able to continue my running and completed numerous half marathons and shorter races. In 2021 I was diagnosed with acute lymphoblastic leukemia (A consequence of the chemo drugs used previously). I have been treated at the M D Anderson Cancer Center in Houston, TX from April 2021 through this week. I am being released after having a stem cell transplant in mid-February. I have been walking almost every day and hope to begin adding running back in in the next 2 months.
Waiting until your first post on that long walk! Keep up the fantastic work!
My heart goes out to you...
Jim, You are an inspiration!
I hope your recovery is a huge success and you have many years ahead of you for running and life!
May you continue to see improvements in your health
Oh wow, Jim. Oh wow. My heart goes out to you for all you've been through. It takes an incredible resolve to get through what you have. How are you feeling?
Hasn't changed my long-term goals though. I want to hike the Camino de Santiago when I turn 75 in 2024 and become the oldest male to finish a marathon.
This is so awesome, Jim. I'd like to stay in touch and perhaps interview you for a post here, if you'd be up for that. Do you already have the Camino de Santiago walk planned/organized?
I broke my humerus bone at the shoulder last week. sidelined for awhile. i do have a half in July that I'll walk. it's a pain, but I can walk and do lower body workouts at gym. u will come back from ankle/foot injury. it's all about being patient. which i'm not.
None of us are, stick with it and you'll be running again soon!
I’m sorry to hear about your injury. Telling a runner not to run is so hard on us…more than most non-runners realize. I injured myself somewhere at the beginning of the 56 mile race that I DNFed a couple weeks ago. I ended up stopping at mile 21. I couldn’t take the pain any longer and it crushed me. I felt so ready before.
Fast forward to last weekend’s half marathon at Martha’s Vineyard, and I walked the entire thing. If I didn’t have my best friend walking it with me, since she doesn’t run at all and I really wanted to stay the whole race with her, it kept me focused whereas I know I would have wanted to run if she was not with me….possibly injuring myself more.
At this time, my foot feels fine. I’m certain my foot landed flat on a root or rock, not sure since everywhere was out on the trail, but it felt like it broke in half, which I’m sure really didn’t happen. I had been walking a lot to help with healing and stay active. Now I have run 2 miles, very slowly, and feel like it never happened. We’ll see….I’ll increase miles and pace and adjust accordingly.
I know you've heard this from probably everyone... You will heal but it will take time but the more you use it the slower you will heal..
Oh no, Jennie!!! What a bummer about the 56-mile race... but I'm glad you're feeling better now. So you felt no pain, then, running the two miles most recently? That's VERY good.
Terrell, I hate to bring up a book at a time like this, but I will. I know you have the ChiRunning Book. You've mentioned it before. I've read it several times, however, there is one section on Troubleshooting: Injury Prevention and Recovery that has been dogeared, has spiills on it and has been read a million times. It starts on page 217. Each part of your body is documented from upper to lower body. If, what you have done to your foot and ankle is PF, I would go to page 237.
See if it is any help. The descriptions and care work. . . as well as all the others ways to take care of running injuries. I think I've done most injuries that are described and come back from them by just improving technique.
Had Plantars when I played basketball as a guard when I was about 16. Took me years to get rid of it and it was annoying. . I suspect it was from landing on my forefoot hard during games. That's all gone now, as are all the injuries I've treated myself to--like IT Band Syndrome, Tendonitis, Shin Splints. . . you name it, I've done it! Once I get rid of these stupid cataracts on my eyes this summer, I should be like a kid again! :)
( Just a suggestion. . . See if there is anything there and on other pages that may help!) Take care!!
I do have that book, actually! I will need to pull it off the shelf this weekend, I'm thinking -- page 237 here I come 😃
Please Do! There was more on that than I remembered. The author says he's had PF several times and would not wish it on his best enemy! Lots and lots of other info there. It has been a long time since I have had to go to that section and it is always an eye-opener as well as a reminder to improve my form and technique. Time for me to re-read the book again! The mind does forget. . . :)
Over the past 9 years, I’ve had two meniscus surgeries on the right knee and one on the left. I also dealt with plantar fasciitis until I got custom orthotics. Although my downtime was minimal compared to some injuries, I mostly filled my time by reading. My main goal was not to push the recovery; I learned to relax so I didn’t have a setback.
Patience is truly a virtue … your living that has probably been key to your recoveries
Excellent advice, Belle!
last august i had an achilles injury and stopped running for nearly 6 months. i've been doing twice weekly runs and felt ok. the other day i went for a run and today my achilles totally hurts again. i cannot believe it. totally frustrating as it had to have been entirely healed. i mean, 6 months i stopped running! i don't know what to do. i stretch and do exercises and this is totally deflating.
I feel your pain reading what you wrote... I hope it gets better...
I TOTALLY get that, Kel. I laid off running for a full year once, thanks to an Achilles injury. All that rest worked, though.
Hang in there!
Unfortunately for me, this is a very timely question. I fell down the stairs in my home in February and broke three bones in my ankle in four places. Surgery a week later inserted a plate and many pins. As I was being taken into surgery, I spoke to my surgeon for the first time, told him I was a runner and asked him to make sure I could run again.
Seven weeks sitting on the couch completely non weight bearing, and two months of PT later I have slowly progressed from two crutches to one, then a cane and can now walk slowly with no devices.
For the last two years I have kept spreadsheets of all my races deferred during Covid, maintained the various deferral requirements and fees, and am now sitting and watching them all take place one after the other with no chance of participation. I am not in a good place with all of this.
I have twice now walked a 5K distance, it took me an hour and 30 minutes to complete. Recovery is painfully slow and week to week its hard to see progress.
Question for anyone who might have suffered a similar injury, what was timeline to normal walking pace, and being able to run again? Were you able to return to running as before? Did you have the hardware removed? I can feel the plates and pins with every step and they definitely limit my range of motion.
Any positive responses to the above would be extremely helpful to how I am dealing with all of this from a positive thinking place!
Thanks
This is the positive response you’re looking for … you will run again. I had a tendon issue in my left foot and my ortho guy said your arch supports in your neutral arch shoes or new shoes … laid off races for two months and got the inserts. I expect good things in your future.
"I wish I could say something classy and inspirational, but that just wouldn't be our style. Pain heals, chicks dig scars, glory lasts forever." Shane Falco in movie, The Replacements.
I had to laugh... chicks dig scars....
, Now that I started off about myself for the entire time, how are you doing with the injury? What’s your timeframe before you can actually get out and start to go again? I hope you’re well for you are one to help inspire the rest of us by both your written and physical deeds.
Thank you, Stan! My injury isn't that bad, actually -- thanks for asking! But it's nagging, and I'm taking it easy because I don't want to do anything to make it worse. Essentially, I'm feeling pain along the outside and back of my ankle, and in the bottom of my foot. And now it's all the time, not only when I run. So, I'm trying to just take it easy... hopefully in about 2 weeks, I'll try running again and we'll see how it goes. 😃
Hi Terrell- i don’t have any words of advice as I am dealing with a similar pain for 3 months now - left foot at the heal, and I limp through for days after a long run. It got worse when I was training for the half and since then (May 1) and I didn’t stop, which was probably a bad idea. Now I have not been running more than 2 miles at a time/5-6 miles a week. Will try for another month but if that does not help might reluctantly see a doc. The last time something like this happened to me was a constant pain in the knee 17 years ago which ultimately led to a meniscus surgery and I am not ready for anything like that right now :-(
Hi Terrell - I hope your foot pain has subsided. An update from me. The pain got worse so last week I saw a doc. X-ray and ultrasound shows a tear in the fascia (plantar fasciitis gone worse). My first time. options are to take it easy, do stretching, and try this non-invasive regenerative approach called EPAT (Extracorporeal Pulse Activation Tech). Mulling now and wondering also what to do about the fall marathon am supposed to run... if anyone has any experience with EPAT, would love to know!
Well, good luck then because none of us wants to be inhibited from doing what we want to do! I know the feeling well. Be well, take care of yourself and you’ll be going soon enough.
Terrell, can I start with WOW.
In terms of injury, I've had a "wonderful" year. From December, 2021 through the end of February, 2022, I "battled" patella tendinitis. I was actually able to run again, with hopes of running a half-marathon in July, 2022, March 2022. Was actually training well and was just cruising along when, come early May, 2022, I was in a car accident [was hit severely actually, beat me up pretty good!] and it has now, again, placed me in a holding pattern, simply dying to be able to run and train again - which likely will not happen until, the earliest, July 2022. A recent conversation I had with my Wife about running was interesting as it made me realize that I now am a "runner", not just one who is running - there is a difference -as I miss it acutely. While I heal, all I do are things to actually get me ready to run again. I walk daily, oftentimes on multiple occasions throughout the day. I'm working on a better diet as well. Nothing special, just more healthy and natural, minimizing processed sugars as well. I've already looked up a race, the end of September 2022 [15k] as a goal for me to pursue and obtain.
While I love, as maybe some of you reading also do, the running and competition, I think at times that there might be something wrong with me as I look forward to being healed in order to again push myself to running extremes! I am also lucky, I have a Wife who is a former athlete as well and, though she is not able to do things physically anymore, she fully and completely supports my insane ideas for running. This page also does that for me, though I have been hesitant to reply for the want of being able to "do". The reading of this blog has kept me going as much as my "desires" to compete so thank you for it.
I was at the top of my game in October 2020...........ran my first Half Marathon in a respectable time for a 71 year old "newbie"...........then Nov.1 , I had a run in with a hot cup of coffee that took recovery from severe burns thru the first of the year........every time I think I am back I push just a little harder ......at 72 and now 73 I have learned that the body needs time to heal.........slow and steady.........no trying to make up for lost time...........yes I still have a competitive spirit (God gave me that but now I am focusing that on encouraging others in a healthy way).........I am still recovering from a torn meniscus repaired by surgery...........I still want to run another Half........I want to do a Marathon but slow and steady, keep your eye on the finish............I read about runners in their 80's so I am just a "kid"............Whatever you are recovering or rehabbing take the time to heal.........lucky for us we run for the love of the race.........for the "good".......for the peace of mind on a run........for our happiness.........I encourage you to relax, get strong, and be Blessed with the abilities you have!!!! Happy and Safe Memorial Day Week end............I will spend mine doing a "Murph"..........probably not in the best time but I will do it to honor those who have made the ultimate sacrifice for you and me to run Free.
I love your words of wisdom... I'm 72 and thank God my main complaint is I wear compression sleeves on both knees. Make a world of difference... My PR's are a thing of the past but I still put one foot in front of the other and can still smoke most everyone in my age group in a 5K... Just thankful I can see my reflection in the mirror ever morning...
Did my 106th half this morning … started in Jan ‘08 and love the camaraderie of the races … slow and steady works
my gosh! I would have lost count by now! Myself, I'm glad to have relaxed into the ride and just enjoy it. That's the beauty of the races. . . You're only racing yourself, but there is tons of company.
Okay... you're my new HERO!!!
Way to go, Dave! 🙌
Funny how when you hit 74 things still click. It's not noticeable how the body slows down until about that year. Who knows what 75 will bring?? However, I've accepted it and made it part of my lifestyle. Probably will keep on running and competing (at least 10Ks) for a long, long time! Inspiring to see that we are still newbies! :)
We are of the same mindset!!!
yep!!
Love these thoughts, Marianne! I hope you're recovering well from the burns you mention at the beginning of the year. I can't imagine how that must have been for you. What's a "Murph," by the way?
A "Murph" is done in Memory of Michael P. Murphy, A Navy Seal who gave his life to save his "brothers"..........his favorite work out was run 1 mile, 100 pull ups, 200 push ups, 300 squats , run 1 mile. A lot of the participants do it wearing a weighted vest. Google "Murph Challenge" for more info........I do modified, pull ups, and this year modified push ups, and then squats........it is a fun challenge! And it moves your mind to realize the amazing training these men go thru........this was just a morning "get moving" routine..........until I tore my meniscus I was doing one per month........I encourage all to look into this challenge.
I was four weeks away from my first half and wanted to mix things up so went for a trail run in December 2020. The ground was carpeted with fall's leaves and I tripped over a covered root, taking a fast face plant and an achilles injury that laid me up for four and a half months. June 2021 I registered for an August 21 half marathon (in the mountains??) and came back stronger and faster than my best time pre-injury. You've got this. . . .
Way to go … Arminda … me thinks that trails maybe not be my thing!
Oh no! I'm glad to hear you're okay, though, and were able to recover and come back. What was your half marathon in the mountains? And what do you think helped you get stronger?
I ran the Asheville Half and I am certain that because of my injury I was hyper-focused on every aspect of my comeback, from nutrition to following my training schedule religiously, to really listening and responding to my body instead of my prior just go run approach.
In the midst of training for a fall half marathon, I decided to compress my training schedule from one week into 4 days the week before Easter (this year) with no rest or recovery days. I know, it sounds like, "well, what did you think would happen??" It honestly seemed like a good idea at the time, LOL. I developed severe IT Band Syndrome which actually knocked me off my feet for almost a week and completely out of running for 6 weeks. I am now 2 weeks into light running trying to ease back into the place where I was pre-injury. The first thing I did when I injured myself was to do some research on the injury and some re-hab ideas. I really, really should have ICED the injury consistently. Once I did apply the ice, it started going in the right direction. Once I was able to walk, I went to the gym every day and stretched what I could, but also increased my upper body and core weight training; not to get big, but to build lean muscle mass and increase metabolism. I had never really seriously trained with weights, but it has helped me a great deal. It gave me some goal-oriented work outs and it doesn't take a ton of time. So now, 6 -7 weeks out, I will be running 5k this weekend and will go back on schedule. I chose a different fall half marathon, by the way, so my schedule will be right on track, as long as I don't try any more revolutionary training ideas.
Most people hate to ice... but it helps...
This is great advice, Mike -- thanks so much for sharing your story.
When I was training for my first (and only) marathon, I set out for my one scheduled 20 mile training run. It was maybe a month or so before the marathon. About 12 miles in, my IT band started to hurt really bad. I somehow made it through the last 8 miles, very slowly with a lot of walking. I was working with a chiropractor through the whole training process, and she gave me some stretches and foam rolling suggestions to help. I faithfully followed her directions. By the time I started the marathon race, it had worked itself out and didn't bother me at all. I definitely credit my chiropractor with getting me through a lot of injuries! If you don't have a good chiropractor who knows how to help runners, you should definitely get one!
I should, it sounds like!
Ooh! One more brag on my chiropractor. I developed muscle spasms in my back so bad I ended up in the hospital for two days. Every time I would move, it would spasm and I'd end up on the floor because my knees gave out. I could barely walk, let alone run. Everyone told me to go to a physical therapist for my healing process and to get back into running. I went to one for several weeks, costing several hundred dollars. Essentially no progress. I finally decided to go with what my gut had been telling me for weeks, and I went to my chiropractor. Within two weeks, she had me running again. Seriously a life changer. Those weeks of no progress were so frustrating. I'm sure there was healing going on, but I wasn't seeing it. Sometimes you just have to try different things until finally something works. And time. Time helps too.
Wow, that's amazing, Karen! That's really interesting about "healing going on, but I wasn't seeing it" -- I do think that happens too.
How wonderful this is. I broke my toe last night and have been googling this morning to see what I can do!
Go see a good doctor!!! Hope it wasn't your big toe...
Oh no! I hope it's okay today!
That sounds like a tough one to deal with, I certainly wish you a speedy recovery!
Do you happen to work with a coach? I found the greatest success in my running journey when I started working with a coach. They really kept me injury free.
When I was running without a coach, I sprained my ankle on a trail run pretty bad. I had to do physio and that sort of thing and couldn't run for a while. That was tough. The physiotherapist really helped me though. I put my focus into the rehab. Rather than being sad I couldn't run, I'd take pride in how far I'd recovered. Even in the beginning "I'm getting this better so I can be stronger" instead of "I wish I was out there".
Easier said than done of course!
I really like this part: "I'm getting this better so I can be stronger" instead of "I wish I was out there"
I have worked with a coach before, but only very briefly. I know a different one I might reach out today about it -- Rogelio, if you're reading, expect a call!