Injured A/R/T Boardsies Support Thread

Murta

dahat wrote: »

.

Combination of these......
Continued weight loss though it has slowed
Hip work out as above
Motion control shoes
Possible orthotics in time
Planks
Foam rolling.........

Fingers crossed it helps..

Have you tried off the shelf insoles. I used some while waiting for my custom made orthotics and find they helped a bit.

pgmcpq

Bally8 wrote: »

So how is everyone doing? Has anyone else gotten off the bench?

Im kind of half on half of it. Im back running but only 2 to 3 times a week very slowly and short distances. I have my last session with my physio tomorrow so hopefully he will give me the all clear to start pushing the distance up a bit. Still having niggly pains in my arch though :mad:

Still you've made great progress on the riding and the swimming ( you've made me seriously think about swimming lessons ). Congrats on the transition over to the tri world.

As for me - well ...**stops, rises, fluffs pillow, sits down again** ... the jury is still out on my running future. I'm actually feeling ok at this point but they are still figuring out if there is damage to the my hip. And the insurance company will only authorized part of the MRI images required *So much for Obama's health care reform!*. If necessary I will have to pay myself for the remainder depending on what they see in the first set.

The "good news" is that since the initial look at the xrays when I was floored with some drastic scenarios (hip replacement/degenerative arthritis) no one else I've seen has painted anything as drastic ... lots of non specific references to "stress on the hip" and "at your age". Should know more next week post the MRI (of the bits the insurance company will allow:rolleyes:).

Hoping the stationary bike and my daily "swimming" (feeble breast stoke) will preserve some level of fitness.

Bally8 wrote: »

That's what we all must focus on I think hot to trot- how much we can do now in comparison to when we got injured. If we keep thinking of how much we could run before the injury and how far away that seems now, it gets depressing. Focus on the positive

You're right but I cannot quite get to that mind set right now ...

gerard65

My achilles problem came back with vengance. I was ignoring it for too long, ignore it and it'll go away:o. So I've been 'on the bench' for three weeks and I've written off November, so hopefully it'll clear up and I can start planning for 2012.

papamike

gerard65 wrote: »

My achilles problem came back with vengance. I was ignoring it for too long, ignore it and it'll go away:o. So I've been 'on the bench' for three weeks and I've written off November, so hopefully it'll clear up and I can start planning for 2012.

Just getting back myself from achilles trouble. First raise its head after Kildare half last May. Have learnt a few things last few months:

1) Don't "over rest" it - in my case get lazy and blame the achilles injury for about 10 weeks. Get it seen to asap - point 2

2) Get it seen to by someone who knows what they are doing. Not getting into the 'therapist' debate but first person I saw, who came recommended by someone in work who has had injuries, basically gave it a rub, some ultrasound and gave me some stretches to do and felt should be ok to run in a few days - two easy runs later back to square one. Second person, only recently qualified, was very thorough on history, exam and treatment plan. Detected a minor twist in my achilles which they thought may be due to foot wear - see point 3. Have been prescribed eccentric heel drops, both straight leg and bent knee, increasing quantity and adding weight and need to keep these up for at least another 10-12 weeks. Progressive back to running plan also involving power walking intially up to 5 min run/walk upping to easy running when no stiffness/pain next morning. So far so good.

3) Footwear - Don't just order the newest model off the internet!!! Runners used in Kildare half had ~500 miles on them so the week after bought the new model off the web. Have been using Mizuno Wave Inspire the past three models but had them fitted and video'd each time. Not saying they were the cause of the Achilles injury as I felt at the time it may have been the Half but looking back I wasn't 100% happy with them and they may not offer as much support as I needed.

Just my two cents!! Hope you get it sorted and are back running soon

dahat

Anyone got any alternatives to "The Stick"?

It is quite pricey,finding calves and hamstrings hard to get at with my wavvin pipe....not getting enough bite from it...

JohnnyCrash

Tennis ball

dahat

JohnnyCrash wrote: »

Tennis ball

Sitting on one or using by hand?

Google led me to a metal rod with 5 golf balls on it.....hole drilled through the golf balls,sounds really painfull!

JohnnyCrash

Sitting/lying on one. Will get deep into the hips and glutes especially.

tHE vAGGABOND

The stick is great, a lifesaver for quick direct action, shop for a cheap price online..

dahat

tHE vAGGABOND wrote: »

The stick is great, a lifesaver for quick direct action, shop for a cheap price online..

35 quid from john buckleys of Cork....think i am going to get one

dahat

Wierd thing happened today,went for a run and no pain or injury type feeling after it..........light foam roll before and after with some stretching may be the key...

Bye bye folks........(fingers crossed)

DULLAHAN2

Started last week doing small runs, nothing major few hundred meters, then went for a 5 k then a 10k no problems at all except all my stamina and speed are gone. Not injured any more happy days.

Hopefully i can go the full year with no injury.

hot to trot

Im back.
Sigh.
Had got up to -walk 3 mins : run 2 mins x 6 but days of laying insulation in small attic spaces and hauling large rolls of the stuff up and down the stairs has it very sore again and there is bruising at the top end of the achilles injury so I fear I may have torn it a small bit again.
Fe**.

actwithoutwords

First time I've looked at this board in a long long time as it's too depressing. I've been injured for over 18 months now. Developed patellofemoral pain only a few weeks before I was due to run the Edinburgh Marathon in April 2010, and despite endless physio and alternative opinions, it became chronic and haven't run since. I haven't even walked normally since July 2010 and I'm currently using a crutch when I'm out, because being on my feet for more than a few minutes becomes very painful. I can cycle at least, which means I can get around, and I can swim, which helps keep me somewhat sane. So I've that to be grateful for. But I can't say when I got into marathon running that I considered the possibility of getting an injury that has affected every aspect of my life for a year and a half. (I'm 27 incidentally)

I miss running like hell, but would happily give that dream up in exchange for being able to walk or stand up without pain. Things have improved recently, mainly because I have taken a break from rehabilitation for a while and I'm trying to get on with my life. Focusing on the pain all the time wasn't helping. Ignoring it has at least made things easier, though it's not going to fix it.

Anyway, I'm sorry this is probably a bit too depressing to just drop into the middle of the thread. It just came out. I'm not looking for sympathy or anything. Just offering my perspective. (Too much bloody perspective, you might say)

kennyb3

Awow, hope you get back to walking around pain free soon. Very sorry to heat that, not nice at all.

Mumontherun

Hi, I have been diagnosed by a Sports Physio with iliotibial band syndrome. I was advised to do various stretches 4 times daily which I did for a week, attended the Phsysio 3 times in total. Tried back running a week ago and it came on again after 10 mins or so. (Previously (2 times), I had been running up to 6 / 7 k before it would start hurting). So, I am now trying to sort it myself and am a bit confused with all the info out there I have been doing leg lifts (25 x 3 - 3 times daily) to strengthen the it band since last Mon. I started foam rolling yesterday, tried to foam roll today but it was very sore and inflamed after yesterday. I am icing it since yesterday ( I hadn't been previously as it wasn't inflamed and was only sore on deep massage ).

I am not looking for advice as such how to treat it (well I would like to but that's not allowed here) rather, I want a plan to include foam rolling, icing, strengthening, stretching and when to go back light jogging. Also, I am finding the foam rolling tricky to do.

Thanks.

rainbow kirby

Coming back from ITBS is hard - my experience was that I had to build very, very gradually. I couldn't run at all for the guts of a month after I got it, then when I started back running after it my runs had to be very short and slow (something along the lines of 10 minutes of walking, 7 minutes run, 10 minutes walk). It was 6-7 weeks after the injury before I was able to run 5km pain-free again, and it cost me a lot too (3 visits to a physio, and 3 visits to a physical therapist).

You really do have to be diligent with the stretching and strengthening work that your physio has given you, it's an injury which tends to niggle and stick around, unfortunately. In my experience, icing really helped - again, had to do it every single day. I foam-rolled every day too - which was something that I was used to, having had a different injury about 6 months before that which also required lots of love from Ol'Foamy. If you're not familiar with it, it can be agonisingly painful to roll a tightened ITB. It might also be worth getting your shoes checked - a possible cause of my injury was running a marathon in shoes which weren't supportive enough for me, and I ended up having to change over while I was building up again after the injury.

Mumontherun

rainbow kirby wrote: »

It might also be worth getting your shoes checked - a possible cause of my injury was running a marathon in shoes which weren't supportive enough for me, and I ended up having to change over while I was building up again after the injury.

Thanks for all that. I wear orthotics and have had gait analysis and have been in "proper" trainers for a few months now! How many times a day should I ice ? And, so it's okay to do the foam rolling on an inflamed area that is already extremely sore from the previous foam rolling ?

So you would recommend, stretching, strengthening, icing and foam rolling every day x 3 ??

Sorry, just new to all this. Often saw "foam rolling" on boards b4 but never bothered to look into it, the learning curve that is running:D

Nanazolie

hot to trot, hope you get back on track soon. Actwithoutwords, sincerely wish you to get back to normal, and start running in the near future. Your situation sounds very painful, both physically and mentally

Mumontherun, sorry, can't help. I never hard of ITBS. Actually, I never got much interest into injuries because for 10 years I ran injury free (until, BANG, it happened, of course). However, when I asked the physio on advice on running again, he said the following:
1. take it slow, don't try to run as fast or as long as before
2. strech strech strech: before, during, after, and later on again
3. best to try alternate walk-run for short busts rather than attempt a longer run
4. it will be sore the next few days after a run, don't worry, take some Nurofen, strech, ice, rest. Don't give up

I haven't even tried to go back yet. I was hoping to start light jogging this week, only I ran on high-ish heels saturday (not my intention, I had to catch the train, so ran about 5 minutes downhill, on heels. Carrying bags. Don't ask....) and I could feel my right sole sore yesterday. Didn't get a minute to do my streches properly and this morning woke up with both feet very sore. So it's Ibuprofen-strech-ice-rolling for me again today, and I'll wait another week to start running. I am disappointed, but I had set my mind to a looooong recovery, plantar fasciitis can take months to heal so I'm rather pleased to at least be able to walk pain free after only 2 months

pgmcpq

mumontherun wrote: »

Thanks for all that. I wear orthotics and have had gait analysis and have been in "proper" trainers for a few months now! How many times a day should I ice ? And, so it's okay to do the foam rolling on an inflamed area that is already extremely sore from the previous foam rolling ?

So you would recommend, stretching, strengthening, icing and foam rolling every day x 3 ??

Sorry, just new to all this. Often saw "foam rolling" on boards b4 but never bothered to look into it, the learning curve that is running:D

You might want to take it easier with the roller. Your IT band should not be inflamed the day after. You may be over doing it a bit. As with everything in running consistency is key. I'd usually ice twice a day ....but you need to fond what works for you.

dahat

Grade 1/2 calf strain..........fookin fed up now n physio is out of the equation.....

any tips for recovery?

Bally8

dahat wrote: »

Grade 1/2 calf strain

Sorry to hear that dahat. Hope you get some good advice

Bally8

As for me, I'm very happy to say I'm off the bench:). I had my last physio session yesterday. He said there is nothing else he can do,its up to me now to keep doing all the exercises he perscribed to strengthen my left leg. I also have to do core work and stretches. Its not a full recovery- he reckons I will have residual aches and pain from the arch for up to 6 months more. I have to ease back into regular running and hopefully it will be fine. Fingers crossed.

gerard65

My first week back in a couple of months. Just easy jogs around the block and although the achilles is not 100%, I can start building back slowly. Still have to keep up the stretching and exercises. Fingers crossed.

pgmcpq

Bally8 wrote: »

As for me, I'm very happy to say I'm off the bench:). I had my last physio session yesterday. He said there is nothing else he can do,its up to me now to keep doing all the exercises he perscribed to strengthen my left leg. I also have to do core work and stretches. Its not a full recovery- he reckons I will have residual aches and pain from the arch for up to 6 months more. I have to ease back into regular running and hopefully it will be fine. Fingers crossed.

From your log I see you've been making good use of your "down" time .

pgmcpq

gerard65 wrote: »

My first week back in a couple of months. Just easy jogs around the block and although the achilles is not 100%, I can start building back slowly. Still have to keep up the stretching and exercises. Fingers crossed.

Best of luck.

I'll be interested to see how you get on with the comeback. I find it hard to imagine getting back in shape ... so I'm depending on the rest of you for positive reports !

pgmcpq

dahat wrote: »

Grade 1/2 calf strain..........fookin fed up now n physio is out of the equation.....

any tips for recovery?

Rest is your only safe option. Gentle stretching seems the common answer ... but I'd keep it really really gentle without a PT.

You got new runners to address an overpronation problem ? I wonder if the change in gait from the new runners caused the calf strain ? You might need to take it gently and allow yourself to adjust to the new runners.

Bally8

pgmcpq wrote: »

From your log I see you've been making good use of your "down" time .

I've been very lucky with this injury, the only thing its really stopped me doing is running long. I've been able to do nearly everything else pain free and even short runs throughout my recovery. Much better than last year with my achilles injury which left me on the couch eating for months on end as even walking hurt.

pgmcpq

So finally a diagnosis. Two in fact. Osteitis pubis and a torn hip labrum. But which of the two is causing my problem ?
My options seem to be a) do nothing and wait for both conditions to heal. It seems that this poses no risk other than a reoccurrence of the injury knocking me out again. Left alone it should have healed by now so leaving it longer may not work or b) arthroscopic surgery to repair the tear with around 6/8 weeks recovery. And this would still leave the OP, though I did not ask this explicitly.

So b) would mean I would have to give up on running the Boston marathon a) could risk Boston and more. It's more of a risk because this whole episode seems to suggest that I have a high [pain threshold so don't get early warning to back off before I get hurt.

My real inclination is to go with a) do nothing with the idea of doing Boston with the aim of simply requalifying so I can take a serious crack at it in 2013 .... but I may be just wishing the problem away.

Dear Santa,
I've been good. How about a new hip and pelvis ? Please ?

On another note I referred the doc to P&D for his first marathon in 20 years so someone is benefiting from this.

gerard65

@pgmcpq, good news/bad news:(.
I'm still struggling with my achilles. Still not right. I thought it was doing well but an increase from 2 mile runs to 3 mile runs caused it to start getting sore again. I'm now doing run/walk 3 or 4 times a week just to keep some level of fitness. No light at the end of the tunnel and at this stage 2012 looks like a write-off. I've been warned a few times now that achilles tendinopathy is a very slow healer and may never fully recover. My racing days could be behind me.