Running Advice from pro or long time runners

QuestionableCarrot

In a nutshell I am back training hard after a huge lay off (back problems and other things have encroached) and I have already fell in love with working out again

Heres where I need the help

Last summer I complteted C25k and was running steadily three times a week and got all the custom fitting and proper warm up and cool down sorted. Fast forward - tendonitis in right foot.

As a result no running for four months and lots of physio and icing.

In May of this year I finished the C25k programme and vowed to take it easy this time for fear of hurting myself again - an even more comprethensive pre run programme and 15 minutes of good post run stretching. Admittedly I was running and improving faster than last time because I was cycling every other day as well.

Bang

Right foot tendonitis.

A question to the big runners out there who do the miles every week,. Do you think I could shorten my sessions to 2 or maybe 1 run a week to avoid this over use problem pain?

Any thoughts stories gladly received

Cheers

deannalfisher

have you considered having your run gait analyzed? there are physical therapists who specialize in this and might be able to identify any issues with your running style that could be exacerbating the tendonitis

TavistockToad

QuestionableCarrot wrote: »

In a nutshell I am back training hard after a huge lay off (back problems and other things have encroached) and I have already fell in love with working out again

Heres where I need the help

Last summer I complteted C25k and was running steadily three times a week and got all the custom fitting and proper warm up and cool down sorted. Fast forward - tendonitis in right foot.

As a result no running for four months and lots of physio and icing.

In May of this year I finished the C25k programme and vowed to take it easy this time for fear of hurting myself again - an even more comprethensive pre run programme and 15 minutes of good post run stretching. Admittedly I was running and improving faster than last time because I was cycling every other day as well.

Bang

Right foot tendonitis.

A question to the big runners out there who do the miles every week,. Do you think I could shorten my sessions to 2 or maybe 1 run a week to avoid this over use problem pain?

Any thoughts stories gladly received

Cheers

try 2 x a week

try different shoes or lacing differently

try shortening the length of your runs as an alternative to cutting down to 2 x a week

QuestionableCarrot

Thanks for the input....

Last year I started taking the lacing out of the middle of the show so that they don't come across the foot because of high arch. The shoes (New Balance Fresh Foam 1080) were custom fit so all good that end.

Yes running twice a week or shorter pace could be the way to go

TavistockToad

QuestionableCarrot wrote: »

Thanks for the input....

Last year I started taking the lacing out of the middle of the show so that they don't come across the foot because of high arch. The shoes (New Balance Fresh Foam 1080) were custom fit so all good that end.

Yes running twice a week or shorter pace could be the way to go

i have had 2 pairs of running shoes that were custom fit for me... they were still the most uncomfortable shoes known to man after a few minutes running, so i wouldn't rule them out straight away if the tendinitis occurred after getting them.

icing even when there's no pain might help too?

QuestionableCarrot

Im icing at every available min and using Arnica gel for the inflammation - its not as bad this time around which means I can hopefully get biking again soon.
Interesting to note what you say about the shoes but they have felt great from the moment I have got them. I think I have just went too hard too soon again.

I think running maybe once a week or twice at the most is the way forward

DX2JX2

What kind of pacing are you using? Have you tried slowing down instead of running fewer times per week?

lporter229

Tendinitis is tough to deal with. It often never fully heals, so you just have to learn to manage it the best that you can. Where in your foot is the tendinitis? Do you use orthotics? I have had a metatarsal stress fracture and my doctor recommended orthotics. Because custom ones can be really expensive, she recommended OTC ones (Power Step is what I use) and they help be tremendously. Also, make sure you continue to do the exercises recommended by you physio. Otherwise, you will always be back at square one.

collectingblues

TavistockToad wrote: »

QuestionableCarrot wrote: »

In a nutshell I am back training hard after a huge lay off (back problems and other things have encroached) and I have already fell in love with working out again

Heres where I need the help

Last summer I complteted C25k and was running steadily three times a week and got all the custom fitting and proper warm up and cool down sorted. Fast forward - tendonitis in right foot.

As a result no running for four months and lots of physio and icing.

In May of this year I finished the C25k programme and vowed to take it easy this time for fear of hurting myself again - an even more comprethensive pre run programme and 15 minutes of good post run stretching. Admittedly I was running and improving faster than last time because I was cycling every other day as well.

Bang

Right foot tendonitis.

A question to the big runners out there who do the miles every week,. Do you think I could shorten my sessions to 2 or maybe 1 run a week to avoid this over use problem pain?

Any thoughts stories gladly received

Cheers

try 2 x a week

try different shoes or lacing differently

try shortening the length of your runs as an alternative to cutting down to 2 x a week

Yes -- before cutting the number of days, I'd try shortening the session length. Trying to pack more into two days a week while already hurt/injured just seems like a recipe for further injury.

RunsWithBees

Depending on where the tendonitis is, have you tried foam rolling? I often have trouble with my left Achilles’ tendon and foam rolling my calf helps a lot! Other things I’ve done are rest, NSAID’s and epsom salt soaks, supposedly the magnesium helps with inflammation. I have to admit that as unpleasant as foam rolling is, it’s the thing that has given me the best results for my Achilles.

MeanderingMammal

Personally I'd suggest a physiotherapist for advice.

Once the tendonitis has eased and you're pain free can I suggest reading your pace, and possibly your distance. I wouldn't reduce the number of runs that you do, as the developmental effect does depend on frequency.

mbaker566

physiotherapist might be needed
slow down and/or go shorter distances
stretch-dynamic before, static after.
roll and/or massage your legs
also, roll your feet
basically, get everything as loose as you can
imo-not a dr or a therapist, but tendonitis prone

GiddyupTim

Try better insoles in your shoes, like Superfeet.
Or, maybe you are due for a new pair if you bought them last year.
Then, ice afterwards. (The other thing often recommended is an anti-inflammatory, like aspirin or ibuprofen, but I would advise against reliance on that. They probably interfere with healing.)
I don't mean to sound unsympathetic. But, do you want to be a runner? Then suck it up and keep running.
Most long-term runners are long-term because they simply run through these things. Medical experts estimate that half of runners gets injured every year. That sounds about right to me. Running through an injury probably makes the healing take a bit longer. But it probably also ultimately makes you stronger.
You could cut the mileage a bit until the pain gets somewhat better. But runners run -- hot, cold, rain, shine, pain, no pain.
See a doc if you need to, but keep running.

ContraryMaryMary

Rather than a physiotherapist or a GP, go and see a podiatrist, one that specialises in runners/athletes.

QuestionableCarrot

Guys

Thanks for all the input - much appreciated

I am seeing a physiotherapist today; someone who specialises in running and football injuries. Theyre telling me it sounds like Peroneal tendonitis and that it wont be too bad.
Answering some of the feedback. Yes runners do get hurt and no I am not afraid or averse to hard work but I am thinking in the long run running for my health is going to counterproductive. might as well bike than get hurt right?
I am going to book in with a podiatrist after the healing is underway
Yes foam rolling is something that I want to try and intend to buy some stuff about it

MikePfirrman

Consider indoor rowing instead of biking. As a former runner, biker and now rower, rowing tends to really balance out body imbalances that you tend to get from mostly running. If you can find a Concept2 or WaterRower to access instead of a bike and work on form a lot, I think you'll also find that might help you as well. There are many, many articles on various Runner's publications talking about this as very helpful cross training.

Ask you physio if rowing might be a good idea if they are familiar with it. A lot of the stretches I've seen recommended for Peroneal Tendonitis are flexibility stretches in the ankle. Indoor rowing would certainly do that for you. Really works on your ankle flexibility if done properly.

fitoverfortymom

I finally went to a running store and got fit for shoes that I totally hate and are so uncomfortable. I found ones that I liked to run in that are comfy to my liking (a netural shoe rather than a stabilizing one). No pain. Go figure.

Vladimirnapkin

Yes to whoever suggested a podiatrist! Tendonitis can be a bear to deal with, but sometimes a physio or podiatrist can get you back running and you can work on the root cause over time. I had an extremely painful foot, which turned out to be a tendonitis. The podiatrist took an over the counter insole and stuck on some padding so one particular toe wasn't pushing off. Pain subsided immediately.

rsclause

I would look into the shoes but not just the running shoes. I started developing a lot of pain in my ankle and was thinking it was the camber in the road so I tried running on the wrong side of the road. The culprit turned out to be my favorite pair of sandals that I had been wearing on evening walks. I ditched them and all went back to normal.

QuestionableCarrot

the response and help on this forum is superb - thanks

Ive confirmed Peroneal Tendonitis but its not the end of the world. The cycling doesnt bother it and I am going to keep it slow to begin with. Ill also be making a visit to the Podiatrist as recommended!

LeanButNotMean44

GiddyupTim wrote: »

Try better insoles in your shoes, like Superfeet.
Or, maybe you are due for a new pair if you bought them last year.
Then, ice afterwards. (The other thing often recommended is an anti-inflammatory, like aspirin or ibuprofen, but I would advise against reliance on that. They probably interfere with healing.)
I don't mean to sound unsympathetic. But, do you want to be a runner? Then suck it up and keep running.
Most long-term runners are long-term because they simply run through these things. Medical experts estimate that half of runners gets injured every year. That sounds about right to me. Running through an injury probably makes the healing take a bit longer. But it probably also ultimately makes you stronger.
You could cut the mileage a bit until the pain gets somewhat better. But runners run -- hot, cold, rain, shine, pain, no pain.
See a doc if you need to, but keep running.

I don’t agree with the advice to suck it up and run through pain. I had PF, ran through it, and ended up tearing my plantar fascia. I have heard the same thing happening to others. I also ran through a stress fracture in my foot and now have arthritis in that foot.

For sure running through DISCOMFORT is necessary, but pain is different and shouldn’t be ignored.