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Road To Recovery

We all get injured sometime. I thought that a group where people can share what they've learned about how to treat various injuries would be really helpful....so here it is.

Members: 59
Latest Activity: Jan 12, 2018

Discussion Forum

Foot Injury - Outside Mid foot.

Started by Francis Flynn. Last reply by Francis Flynn Apr 1, 2016. 1 Reply

AllI have a new foot injury, not that I get injured that often. I do suffer from Plantar Fasciitis I have had it in both feet and manage the onset well now. Last week while on day one of week eight…Continue

What is the best way to resume training program?

Started by Joe Theys Sep 20, 2015. 0 Replies

I'm about half way through an 18 week marathon training program. Everything has been going perfectly, but last weekend I was struck down with tendonitis on the top of my right foot, after finishing…Continue

Migraine after training

Started by Amy Openshaw. Last reply by Amy Openshaw Aug 8, 2015. 4 Replies

Hello everyoneI was wondering, does anyone have any experience of migraines after running, and more specifically how to minimise them?I have been running (at a VERY amateur level) for around 12…Continue

Tags: headaches, recovery, Migraine

Help! Sore Knees!

Started by Claire McPherson. Last reply by Carolynn Jun 29, 2015. 5 Replies

Hi there all, I would really appreciate any help or advice out there in regards to my current problem...first though a little background...I stumbled upon Eric via 'Born to Run' last November -…Continue

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Comment by Lori Enlow on September 19, 2013 at 6:22pm
I am not a big fan of strapping or splinting/supports. Supports can make the structure (foot) weaker. The muscles are not activated as they would normally be when they are splinted...which feels good, but perpetuates weakness and imbalance. I too like some of the exercises in the video, but overstretching can be problematic too. I really like the B2R road shoes. Getting into these really saved me from PF. The ability to dorsiflex my great toes while running really did the trick for me. It stretches and activates the foot. I like the B2RS. Running in sandals allows that same motion. I dont like the vibrams personally, my toes actually dont move as freely as they do in the B2Rs. And the vibram soles seem really hard. A lot of people really like the vibrams, they jsut seem more restrictive than I thought they would be and are definitely more restrictive than the B2Rs.
Comment by barefoot vince on September 19, 2013 at 5:22pm

Thanks for the feedback, video was helpful and i am currently doing some of these things, it does however give me some more options to try. Thank you for your suggestions Lori, do think i should run barefoot or in sandals as i normally do ( did ) or use a low drop shoe? - if i do start with a short run / walk i am guessing to do massage and ball rolling / icing straight after? Also, whats your thoughts on strapping the planta surface while running to give a bit of support?

Regards, vince

Comment by Gary Reynolds on September 19, 2013 at 11:04am

Hi Vince and Lori, I wonder if the following might also be useful: http://www.mobilitywod.com/2010/11/episode-77-plantar-fasciitis/

Thanks,

Gary.

Comment by Lori Enlow on September 19, 2013 at 8:08am
Hey vince! Plantar fasciitis is something I have issues with from time to time. It does like to hang on once it kicks in, continue to be patient. I would recommend focusing on the slant board and foot strength execises and using myofascial release technique- once daily roll that foot on a firm ball, put a sig amount of pressure at point of most tenderness and roll it good. One reason it takes a while to get this to improve is that tendons have very limited blood flow, therefore take longer to heal. I do recommend staying active and continuing to to run, just watch the intensity...believe it or not staying off of it and not challenging the plantar fascia will make it tighter and perpetuate the problem, or at least that is as been my experience.
Comment by barefoot vince on September 19, 2013 at 5:59am
Hi Eric,
Got your book a few months ago, I have been running fairly regularly for about 3 yrs mainly barefoot or in Luna sandles and vibrams, started the foot strengthening exercises in your book and within 24 hrs had pain in the front part of my heal just near where the arch joins. have had this pain now for about 3 months, I obviously went to hard and injured the plants facia.
I don't put any blame on your book, you do warn to go easy, so it's my fault- any suggested treatment for this condition, I've been told to strap my feet, massage, arch supports, cushioned shoes etc etc.
I have not been running in this time, and this problem seems like it will never go away- really annoyed at myself-if you have any suggestions I would appreciate your feed back.
By the way, the books great, have suggested it to my friends, well done :)
Regards,
Vince
Comment by Gary Reynolds on September 2, 2013 at 12:55am

For anyone out there also experiencing IT Band problems, I came across the following page: http://saveyourself.ca/tutorials/iliotibial-band-syndrome.php

I don't necessarily agree with all of the views of the author, but it's a VERY comprehensive article, covering all the possible treatment options and views on which ones are likely to be the most effective.

It's worth checking out.

Comment by Karen Blackert on August 23, 2013 at 4:44am

Hi Gary- I'm not sure how the fracture occurred. I have a long list of questions for the ortho next week. I have spent lots of time going over and over the events leading up to and during the run when I felt the pain. I had no pain prior, and it seems that stress fractures develop over time, with pain coming on gradually. I have analyzed my running to see if I was upping my mileage too quickly. I was following the 10% rule, but maybe it was still too much. The big kicker was I had read Eric's book and looked at the foot exercises. For a month before I was injured, I kept saying, "I really should start doing those exercise!" Would that have prevented my injury? Who knows. But those exercises are definitely on my list of questions for the ortho. Whenever I can start doing them I will!

Thanks for passing along the strength training for runners link. I will also check those out. I don't do a lot of strength training, just a few push-ups and planks a couple of times a week.

On a side note, I was thinking about my previous post. I said that I don't do a lot of cross-training, but this injury has me wondering if my feet need some cross-training. I am in the process of re-organizing my running schedule to work in 1-2 days of cycling.

Keep me posted on how your injury is going! Happy running!

Comment by Gary Reynolds on August 23, 2013 at 3:31am

Hi Karen, sounds like you're doing in the right thing in terms of cycling, i.e. intervals, hills, etc. to mimic your running training and maintain fitness. I've been doing pretty much the same thing.

Do you know why the stress fracture occurred - overuse? Or perhaps a weakness somewhere along your kinetic chain? I keep a running journal so I can look back on my activities and try to determine what might have led to an issue. i.e. the first warning signs.

I've started doing a lot more strength training recently to make my body as strong as possible in the hope that I can minimize further injuries. I've always done quite a bit of core training - but I've really upped the level of that now.

What I've found particularly effective so far are:

a. the slant board exercises proposed by Eric Orton.  They're quite tough on your feet though - guess that's the point - but I wouldn't like to comment whether they're suitable for you with your recovering fracture.

b. The strength training for runners routines from Runner's Connect. These are really comprehensive and I've got a lot out of these.

I hope that the x-ray provides you with the good news you need.

Comment by Karen Blackert on August 22, 2013 at 6:26am

Thanks, Gary. I've had past issues with my right IT band- hope your's is resolved soon!

Alright, I'm going to take you through my injury. July 7th I was about 9 miles into a 20 miler when I started having pain on the top of my right foot. Kept running, hoping it would "just work itself out". Within only a couple of minutes I was in the kind of pain I knew I shouldn't try to run through. Hobbled home, hopeful it was only a tendon or muscle problem. The more I read, though, the more I realized I had fractured my right 3rd metatarsal. I rested completely the first week. (I think I was still in denial, hoping it would heal up in a few days and I could get back to running) Once I accepted the fact that I wasn't going to be running for more like 6-8 weeks, I began cycling. Now, I typically don't cross-train mostly because I truly LOVE running. I tried to make my work outs the same type of session and intensity that I would normally run. For example, Wednesdays are hill repeats. I am lucky to live near a good sized hill that isn't on a busy road, so I ride up and down that hill, just like I would've run. My Sat/Sun runs are always longer, so I put in a lot more time on the bike on those days, too. I guess I've tried to match time and intensity as best I can. I know I'll have to cut way down on my mileage once I'm given the OK to go back to running and I'm planning on doing what running I can, then hopping back on the bike to supplement.

Not sure if this is the kind of thing you are looking for. If not, anyone is free to ask me questions.

I go back for an x-ray in a little over a week. Fingers are crossed that I'm back to running very soon!! :)

Comment by Gary Reynolds on August 22, 2013 at 2:14am

On a personal note, I am currently recovering from an IT Band injury. I can still train, but it limits my mileage and means that more cross-training is required. 

For anyone else who has IT Band injuries, I've written about my own experiences over on my blog at Runner's Paradise.

Maybe those thoughts will help.

 

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Discussion Forum

Foot Injury - Outside Mid foot.

Started by Francis Flynn. Last reply by Francis Flynn Apr 1, 2016. 1 Reply

Migraine after training

Started by Amy Openshaw. Last reply by Amy Openshaw Aug 8, 2015. 4 Replies

Help! Sore Knees!

Started by Claire McPherson. Last reply by Carolynn Jun 29, 2015. 5 Replies

Returning to Running

Started by Tim. Last reply by Tim Jun 13, 2015. 8 Replies

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