New Runner - Maybe?

wannabpiper
wannabpiper Posts: 402 Member
in Fitness and Exercise
Good evening. I'm in desperate need some help:

I really, really want to run. For four consecutive years now I've begun a running program slowly and carefully, and each year I end up with injuries, i.e., patellar tendonitis, peroneal tendonitis, etc., that stop my progress. This year it's peroneal tendonitis. I'm so sore from my waist down that I can't hardly walk. My hips, knees, and feet ache.

Have any of you had this problem? I'm assuming it's because I'm getting older (53), but then I read those books (Chi Running) that tell us we can run at any age. Help! Do I just run through it all, and it will get better, or do I sit it out and let yet another year pass me by?

Replies

  • callumburnett
    callumburnett Posts: 12 Member
    Dont let another year pass you by - if you feel its due to age thats not really going to help.
    Perhaps try low impact exercise whilst you are injured. I hate advocating cross trainers etc normally but for injury rehabilitation they do have their uses. increased blood flow to the effected part of the body can also help speed up recovery time.
    There in a growing movement towards barefoot running away from big cushioned soles - perhaps look into this also. I couldn't possibly condense it all into one post so you will have to research this yourself.
    Also have a look at your running style - this leads to most running injuries. Video yourself if possible to get an effective view of your style. "Pronation is the way the foot rolls inward when you walk and run. It is part of the natural movement that helps the lower leg deal with shock. Some people pronate more (overpronation) or less (underpronation) than others. Though this is not bad in itself, it does affect the way you run and it may increase the likelihood of injury." (Asics website)

    Also make sure to warm up effectively - increase the heart rate and then use a mix of dynamic and static stretches.
    A trip to the doctor may also be advisable as it seems you are a little injury prone.

    If all else fails why not take up cycling - lower impact so less likelihood of these injury's and just as effective as a form of cardio. Swimming would be beneficial also as its a whole body exercise and is also low impact.

    Hope my ramblings help.
  • yallcallmedeb
    yallcallmedeb Posts: 294
    Go to a good running shoe store (Fleet Feet for example) and have them fit you for running shoes. Tell them of your previous injuries. The right shoes can make all of the difference.
  • Doodlewhopper
    Doodlewhopper Posts: 1,018 Member
    Maybe youre trying to do too much too soon. Tendonitis is an overuse injury. What shoe are you running in? What was your running schedule like? Distance? Speed? This info can help us.

    Because tendons dont have a lot of blood supply they take longer to heal. Try using a vibrator massager on the area a few times a day. This will increase the blood flow. Counter to what many will tell you, inflammation is your friend and it is your body repairing itself. If you arent in a lot of pain dont take any anti inflammatories, or cortisone (may weaken the tendons) and if you have to ice, try not to anymore than necessary.

    Elevate the leg and rest it. Be patient.

    BTW your age will not restrict you from running. Dont give up or you will be a sissy girl.
  • LoraF83
    LoraF83 Posts: 15,694 Member
    Go to a good running shoe store (Fleet Feet for example) and have them fit you for running shoes. Tell them of your previous injuries. The right shoes can make all of the difference.

    This. Also take a form clinic. It's great that you read Chi Running - but having another set of eyes on you to actually correct your mistakes will help a lot more.
  • wannabpiper
    wannabpiper Posts: 402 Member
    Thx, everyone.

    1. Went to Fleet Feet three years ago and am running in a good shoe with good inserts.
    2. Have good form; no inappropriate pronation, just very high arches, according to both Fleet Feet personnel and the doctor's xrays.
    3. Been to the doc, he likes the cortisone injection method of torture. Finally told him no this year as I'd like to find and fix the problem, not the symptom. He taped me up and I HATED that nasty tape. Just feels awful and doesn't do anything but stick to my skin.

    I'm thinking that maybe I'm just not runner material; back to the bicycle. Has anyone ever overcome these sorts of issues? Seems to me our forefathers ran, and ran, and ran, so why can't I?
  • Razzlebari
    Razzlebari Posts: 29 Member
    Are you running on the same shoe you purchased three years ago? If so, that's likely your problem. :)
  • Doodlewhopper
    Doodlewhopper Posts: 1,018 Member
    Thx, everyone.

    1. Went to Fleet Feet three years ago and am running in a good shoe with good inserts.
    2. Have good form; no inappropriate pronation, just very high arches, according to both Fleet Feet personnel and the doctor's xrays.
    3. Been to the doc, he likes the cortisone injection method of torture. Finally told him no this year as I'd like to find and fix the problem, not the symptom. He taped me up and I HATED that nasty tape. Just feels awful and doesn't do anything but stick to my skin.

    I'm thinking that maybe I'm just not runner material; back to the bicycle. Has anyone ever overcome these sorts of issues? Seems to me our forefathers ran, and ran, and ran, so why can't I?

    Our forefathers didnt run in motion controlled, arch supported, engineered running shoes. Your foot is suppose to flex and pronate. If you have high arches there is no reason for you to be having these problems.

    Take the time to heal, (it will take a while) ...then buy a minimalist shoe and ease back into running. Note the "ease" back into running, cuz your feet are weak and will need time to "muscle up" before their aching goes away.
  • tuckerrj
    tuckerrj Posts: 1,453 Member
    You can do most of your running on a spring loaded treadmill. Along with a decent pair of shoes, it's kept me from many of the injuries I had when running on hard pavement. Give it a try.
  • ValerieMomof2
    ValerieMomof2 Posts: 530 Member
    Shoes can definitely be an issue, but what surfaces are you running on? That can also cause a lot of problems with injuries.
    I know it was suggested, but I am reiterating:
    1) If these are the same shoes from 3 years, get new ones
    2) Make sure to warm up and cool down and stretch really well after you run.
    3) See an orthopedic physician, not a general practice since many of them have minimal orthopedic training so usually resort to the masking pain type treatments. An ortho will really help fix the problem and try to prevent it from recurring.
  • atomljanovich
    atomljanovich Posts: 1
    I don't have a lot of advice but I can just tell you that I am in a similar boat! I have tried to build my running skills so many times but stop because of injury.

    I am not very advanced (just ran a mile for the first time in many years) but I am enjoying it this time around. I am trying to take it slow; I would love to complete a marathon some day!

    Good luck with everything,

    A
  • Doodlewhopper
    Doodlewhopper Posts: 1,018 Member
    I don't have a lot of advice but I can just tell you that I am in a similar boat! I have tried to build my running skills so many times but stop because of injury.

    I am not very advanced (just ran a mile for the first time in many years) but I am enjoying it this time around. I am trying to take it slow; I would love to complete a marathon some day!

    Good luck with everything,

    A

    You are an athlete. Not many people can run a mile. Be proud.
  • wannabpiper
    wannabpiper Posts: 402 Member
    Thank you again, all. Based upon what I'm reading from you kind folks I plan:

    1. To cancel my appointment with the podiatrist and make an appointment with my regular doc, who is also an orthopedic specialist to discuss some better solutions.

    2. To head back to the gym to make use of the treadmills and get off the concrete. Sad, because it's so pretty out now :brokenheart:

    3. Look into those new minimalist shoes that my son has been wearing for his own runs. It's interesting that you mentioned those because both of my kids have suggested different shoes. I just figured that since I paid such a crazy amount of money for the danged things, they'd last forever. LOL.

    Thank you all, and happy running!
  • Doodlewhopper
    Doodlewhopper Posts: 1,018 Member
    I havent had much time to get into this, but I think you will find it helpful.

    In Daniel Lieberman's Skeletal Biology Lab, we have been investigating the biomechanics of endurance running, comparing habitually barefoot runners with runners who normally run in modern running shoes with built-up heels, stiff soles and arch support.
    Here is a summary of our findings, which we explain with the aid of videos and images in the following pages:
    Our research asked how and why humans can and did run comfortably without modern running shoes. We tested and confirmed what many people knew already: that most experienced, habitually barefoot runners tend to avoid landing on the heel and instead land with a forefoot or midfoot strike. The bulk of our published research explores the collisional mechanics of different kinds of foot strikes. We show that most forefoot and some midfoot strikes (shod or barefoot) do not generate the sudden, large impact transients that occur when you heel strike (shod or barefoot). Consequently, runners who forefoot or midfoot strike do not need shoes with elevated cushioned heels to cope with these sudden, high transient forces that occur when you land on the ground. Therefore, barefoot and minimally shod people can run easily on the hardest surfaces in the world without discomfort from landing. If impact transient forces contribute to some forms of injury, then this style of running (shod or barefoot) might have some benefits, but that hypothesis remains to be tested.

    http://barefootrunning.fas.harvard.edu/
  • wannabpiper
    wannabpiper Posts: 402 Member
    I havent had much time to get into this, but I think you will find it helpful.

    In Daniel Lieberman's Skeletal Biology Lab, we have been investigating the biomechanics of endurance running, comparing habitually barefoot runners with runners who normally run in modern running shoes with built-up heels, stiff soles and arch support.
    Here is a summary of our findings, which we explain with the aid of videos and images in the following pages:
    Our research asked how and why humans can and did run comfortably without modern running shoes. We tested and confirmed what many people knew already: that most experienced, habitually barefoot runners tend to avoid landing on the heel and instead land with a forefoot or midfoot strike. The bulk of our published research explores the collisional mechanics of different kinds of foot strikes. We show that most forefoot and some midfoot strikes (shod or barefoot) do not generate the sudden, large impact transients that occur when you heel strike (shod or barefoot). Consequently, runners who forefoot or midfoot strike do not need shoes with elevated cushioned heels to cope with these sudden, high transient forces that occur when you land on the ground. Therefore, barefoot and minimally shod people can run easily on the hardest surfaces in the world without discomfort from landing. If impact transient forces contribute to some forms of injury, then this style of running (shod or barefoot) might have some benefits, but that hypothesis remains to be tested.

    http://barefootrunning.fas.harvard.edu/

    Yes, interesting stuff the information we find on foot strike positioning. I've read several articles on this and haven't been able to form a good opinion yet. I'm the typical heel-strike gal with a good roll-in to the forefoot, so tried the forefoot strike one evening to see if that would change things. It was so unnatural for me that I almost fell off the road. Comical, really.

    After considering my family history of joint issues, i.e., father has disintegrated hip joints and horrible spinal degradation, maternal grandmother suffered from a prolific case of osteoporosis, etc., I'm thinking of putting some new tires on my bike and donning the helmet. Once the joints heal and I'm in better physical shape I'll revisit running, but start with a treadmill.

    Thx for the discussion; it's been quite informational.
  • LoosingMyLast15
    LoosingMyLast15 Posts: 1,457 Member
    Thank you again, all. Based upon what I'm reading from you kind folks I plan:

    1. To cancel my appointment with the podiatrist and make an appointment with my regular doc, who is also an orthopedic specialist to discuss some better solutions.

    2. To head back to the gym to make use of the treadmills and get off the concrete. Sad, because it's so pretty out now :brokenheart:

    3. Look into those new minimalist shoes that my son has been wearing for his own runs. It's interesting that you mentioned those because both of my kids have suggested different shoes. I just figured that since I paid such a crazy amount of money for the danged things, they'd last forever. LOL.

    Thank you all, and happy running!

    1. i've had those cortisone shots in my foot - SUCKS!!!!!!!!!!!!!!!!!!!!! that's all i have to say about that.

    2. try running trails - a little easier than concrete.

    3. nope sneakers do not last forever no matter how much you pay for them. i spent $140 on my first pair and replaced them 5 months later (with an identical pair i bought on amazon for $40).
  • wannabpiper
    wannabpiper Posts: 402 Member
    [/quote]

    3. nope sneakers do not last forever no matter how much you pay for them. i spent $140 on my first pair and replaced them 5 months later (with an identical pair i bought on amazon for $40).
    [/quote]

    Ugh! How frustrating! Don't even want to know how much those poor little third-world employees got paid to put the things together!
  • LoosingMyLast15
    LoosingMyLast15 Posts: 1,457 Member

    3. nope sneakers do not last forever no matter how much you pay for them. i spent $140 on my first pair and replaced them 5 months later (with an identical pair i bought on amazon for $40).
    [/quote]

    Ugh! How frustrating! Don't even want to know how much those poor little third-world employees got paid to put the things together!
    [/quote]

    i look at it this way (because it's the ONLY way i can justify the difference) the extra $100 was worth finding out what kind of running sneakers i need. i have very small (size 5) feet and for many years had serious issues with them (arch supports, cortisone shots - they were a mess) so it was worth the investment. now i know what shoes are best for my feet and i'll continue to buy the same pair (until i run my marathon then i'll treat myself to the newest of the same pair) :)

    i'm sure whoever made them gets what i paid in shipping as their weekly salary.
  • tammymusic1
    tammymusic1 Posts: 243 Member
    I have the peroneal tendodnitis right now from running too so I feel your pain. Hope you feel better soon. I am going to get back out there as soon as this heals. I have been doing biking while waiting. I use the shower massage on it on as hot as I can stand and it makes it feel better for a few hours.
  • actlc
    actlc Posts: 84
    I remembered reading an article that forefoot strike is mainly used for short distance sprinting (like 100m dash).
    heel strike is the main cause of high impact.
    midfoot strike is the way to go.

    take a look at this video about good form running.
    http://www.youtube.com/watch?v=Tx6x2cD6Y8Q

    I used to have calf pain. But after new shoes and adjust my running form, I'm pain free running now.
  • JamieInTheAK2
    JamieInTheAK2 Posts: 3
    Maybe you should try the Jeff Galloway run/walk method. I have been doing it for a month now and went from 0 miles a week to 10+ miles a week.

    http://www.jeffgalloway.com/
  • twoboysnmygirl
    twoboysnmygirl Posts: 161 Member
    Get rid of the thick shoes and inserts. It's just my personal experience (as someone with high arches and who had plantar fasciitis) but the less shoe I used, the stronger my feet became and the less injury I had. I took it slow, built up slowly, and I'm running now, training for my first half. The info on form and foot strike is important too, I would suggest doing lots of reading on these things as well as minimalist shoes with low to zero drop. I also did foot strengthening exercises in the beginning and cross training to strengthen your legs can only help!
  • wannabpiper
    wannabpiper Posts: 402 Member
    I have the peroneal tendodnitis right now from running too so I feel your pain. Hope you feel better soon. I am going to get back out there as soon as this heals. I have been doing biking while waiting. I use the shower massage on it on as hot as I can stand and it makes it feel better for a few hours.

    Sorry to hear that; I walked tonight on the soft shoulder of the road rather than on the blacktop and felt a considerable difference - much more pleasant walk. The typical burning sensation of the peroneal tendonitis didn't occur until the end of my 3 miles and that's an improvement. Hope you heal quickly!
  • serolfrotceh
    serolfrotceh Posts: 1
    "... we can run at any age..." doesn´t mean that: "Anybody at any age can run."

    What you describe sounds like you need some professional opinion (Dr., Therapist, ...)

    Meanwhile, with your ''over the waist body" you can do lots of things. Remember that the worst enemy of fat is muscle.
    ;)
  • wannabpiper
    wannabpiper Posts: 402 Member
    Remember that the worst enemy of fat is muscle.
    ;)

    Love it!
  • wannabpiper
    wannabpiper Posts: 402 Member
    Well, the end of the story is that I was fitted for new running shoes, got the cortisone shot, and started C25K using the soft shoulder of the road rather than the hard concrete. I'm currently in week 2 of the program and am LOVING IT! I want to run much more than the program allows for, but am biding my time so that I end up strong rather than injured. Thank you all for your advice!
  • Doodlewhopper
    Doodlewhopper Posts: 1,018 Member
    Well, the end of the story is that I was fitted for new running shoes, got the cortisone shot, and started C25K using the soft shoulder of the road rather than the hard concrete. I'm currently in week 2 of the program and am LOVING IT! I want to run much more than the program allows for, but am biding my time so that I end up strong rather than injured. Thank you all for your advice!

    Happy it's coming together for you. Be patient. Congrats.

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