Nothing like a long run to make ITB problems much worse; and I understand the pain is not run-through-able.Quote:
Originally Posted by Mountain Goatess
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Nothing like a long run to make ITB problems much worse; and I understand the pain is not run-through-able.Quote:
Originally Posted by Mountain Goatess
Yeah that's how I feel Mike....but we'll see if a miracle occurs by the weekend.Quote:
Originally Posted by Mike T
Agreed with Mike and pain is definitely the sign to stop. I had an itb issue recently and can 100% say you need to get it treated and rest. running on it will make it worse. I found I could run uphill but barely hobble down....not good when the run you've done was 2km uphill...it was a long hobble back home!! not sure the physio should be saying its fine to run with an injury tho good of them to lend you a roll of paper to act as a foam roller - you might find you squash it pretty speedily - a quick fix instead is a 2ltr bottle of cheap fizzy pop - shake it a bit (the trick is not to open it at all so the lid is tightly sealed) and then you have a pretty dense item to use as a roller.Quote:
Originally Posted by Mike T
It's a really quite a firm roll cyclops, not squishable ;-)
It's just until I get a proper foam roller.
I agree, the pain can be excruciating. But a foam roller does work wonders. I got one off amazon for about a ten or twenty quid. Money well spent.
Foam rollers are indeed fantastic, though it has to be noted that they are simply treating the symptoms and not the underlying cause. Foam roller all you like, and you may well be able to continue running, though without the roller, ITBS will come back.
To stop ITBS you have to look at the underlying issues (often muscular, and based around the glutes and the "deep 6" (piriformis etc) to prevent it.
Thanks Zephyr,Quote:
Originally Posted by zephr
I am almost sure that the cause of it is doing too many long runs in my new shoes. I've never had problems before this so I'm hoping eliminating the shoes will solve it.
The ITB role is to add stability to the leg especially across the knee joint. it starts at the iliac crest and muscles in the hip mainly gluteus max, med, min and tensor fascia lata are attached to the ITB. The other end attaches in several places on the lateral side of the knee, mainly into the tibial.
ITB pain is often caused from inflammation due friction as the ITB rubs on the femoral epicondyle (the nobbly bit on the side of the knee). This can be caused from several factors; tightness of the ITB, weak knee flexors (hamstrings) or extensors (quads), weak hip abductors (gluteus medius and minimus)often on the non injured side, weak hip external rotators (piriformis). A good physio, podiatrist, sport therapsit should be able to diagnose the underlying problem. Add to this lots of repetative movement and the end result is not good.
Treatments in the short term usually consist of
RICE and NSAID's to take away the initail inflamation.
Modification of actvity/training.
Taping (a short term fix/ damage limiter, not a solution).
Massage.
Long term traetment usually consists of treating the underlying problem eg strengthening weak muscle groups, stretching tight muscles, continued exercise modification. And evalution of whats working and not.
This is correct Andy.Quote:
Originally Posted by Andy A
It was not my shoes, although they probably contributed. My hip is out of alignment due to weak piriformis/external rotators. I have always had a sore hip when doing long walks/runs and thought nothing of it before now as I had hip problems as a baby!
I've seen 2 different physios (one private/one NHS) and had the ITB 'stripped'. I've iced, stretched and rollered and have strengthening exercises to do and it is feeling so much better than it was!
Thanks for the comments and advice everyone :)
Glad your on the mend Goatess, sorry must have missed you were injured.Quote:
Originally Posted by Mountain Goatess
Thanks Steve,Quote:
Originally Posted by stevefoster
Nowt worse than 'knee bother' 3 weeks before you're due to run a marathon...a reet pain in the a*se too! :thunbdown: :D
Achille, as always.
Trying to get NHS treatment. Went to the GP October 2010. Eventually saw an orthopaedic, got a scan, and will see an orthopaedic again December 2011. Better late than never.
Just to keep up to date on the old injury front- I would appear to have picked up a bit of achilles tendonitis. Its just on the right side of the heel, and only hurts when I straighten the leg, so it would seem that its the gastroc rather than the soleus is to blame. Lots of foam rolling, resting, ice and, most importantly, not running, and I should be back in a few weeks.
Worst thing is, I didnt even do it running... its just stopping me from running.
Being injured is really quite tedious.
Once again, sorry to hear it, hope you mend soon. Are 'gastroc' and 'soleus' trademarked yet? If not maybe you could start a new shoe brand in your downtime?Quote:
Originally Posted by zephr
Anybody know how long I should avoid running on a broken 2nd toe stem / metatarsal? Stress fracture I think - thank god it's started raining again down here, the ground has been like iron.
About 6 weeks for it to fully heal but it'll prob feeel pain free before then. Avoid the temptation to go hard fast. Although you'll feel capable tht tiny little bone wont be, esp if you run before 6 weeks is up.Quote:
Originally Posted by Harrier
ive had a sore left foot/sole since coniston 5th may, the pain is between my arch and my heel its had the odd week of rest with a bit of cycling but it keeps returning. seem to keep aggrevating it by finding a pointy stone to land on, it just feels asthough its bruised but no signs of bruisesing or swelling.
could it just be bruiseing and in need of a a good rest or summert else?
cheers.
Went down a rabbit hole yesterday, right ankle badly rolled again, toe studs got caught on the edge and my foot went down sideways heel first.
I have pulled my back lifting a bin bag of clothes, still did 4:30 hours with MM pack on yesterday:o.
But could hardly get out the car when I got home. Physio booked for Wednesday.
ATB
Tahr
hopefully you'll be on the mend soon, i hate rabbit holes!Quote:
Originally Posted by mr brightside
still sort of injured trying to run, ribs still giving me jip! must remeber when getting out of car not to walk straight into the door!
Been out of action about 4 months with Achilles problems, nothing major just really sore. I've heard too many nightmare stories about achilles tendon injuries and the ongoing problems so gave myself almost 4 months of no running whatesoever, just cycling and rowing (concept 2) Been back running about a month with no probelms, until today, shit, achilles sore as hell, totally cheesed off, thought I'd overcome it. Don't know what to do for the best now, more time off or keep up the eccentric exercises try to run through it and hope I run it off.
It's pretty bad to be honest, i don't think i'm going to be doing the Kendal Winter League this year...injured for the third year running.Quote:
Originally Posted by Penguin
It just goes to show you should never take your eyes off the floor. I was with a novice and had just instructed her about keeping her eyes on the floor 2m in front of you all the time on rough descents. I'd successfully descended the fell into a nice grassy gill and was going to go straight over a wall in front when my eyes were drawn to a stile on the left which looked easier for my friend, next thing i knew i felt like my foot had been snapped off.
hmm not good then.Quote:
Originally Posted by mr brightside
Last night bombing down a rocky track on a run that was going really well. It is a decent I have done a million times. Clipped my toe on a rock and straight down. Just had to get up, ignore the pain, and keep running for the last couple of miles to the house.
Both hands, and left knee and hip are in a right state now!!
I have a 'lazy foot' which I think is a culmination of overuse (not enough recovery), bad form and repetitive ankle sprains. It is a bit like a variation on shin splints which has progressed to most of the front of my shin feeling numb. I struggle to lift my toes on the affected leg very well / much and means I walk with a poor gait.
The calf muscles have been tight / sore but this has lessened with the use of ice and foam rollers. There is also pain at the side of the calf muscles, again this has reduced with ice and foam rollers.
I have tried using the balance board to engage the smaller muscles in my ankle and calves, however I'm not sure if this is aggravating the injury as this always corresponds with me twisting my ankle again. I am trying to lift my toes to engage the weak muscles but again this sometimes feels like its making things worse.
I did less running last week and this week I have stopped and started cycling instead (which makes a nice change) - this seems to be engaging the muscles that feel numb and isn't aggravating the injury.
I have also started using deep heat at work as i suspect the feeling of numbness may be due to reduced circulation. I intend to use a warm water bottle when I get home. I am aware that a couple of weeks off running won't have a detrimental affect and that the cycling should be beneficial, but is there anything else I can be doing to speed up the recovery? Should I continue with the odd road run (thus reducing the risk of yet another twisted ankle - I'm sure that this is the root cause)
Hi Will. I would suggest seeing a physio or a GP interested in sports problems. The numbness/weakness/pain you describe needs sorting out - in other words you need a definite diagnosis - only then can a logical management plan be arrived at.
Groin strain getting worse...didn't notice till hardmoors 60- had to pull out 20 miles in, then it seemed better but stopped me at 10 miles into dusk till dawn- despite surviving a tough 3 hour blast the weekend before...then it settled a bit and only hurt after 2 hours...now it aches even when i'm just going steady for 1 hour but doesn't hurt till 2 hours...any advice?
bad back sacroiliac joint + slight pf / achillies problem
Hobbling on a smashed knee after a fall on the Tor y Foel race and what seems to be a broken little finger. Double the size and black. bloody hurts. I can walk so my heart is saying try and run steady on wednesday but my head is saying, what the hell are you thinking. :-)
After a couple of minor injuries recently I've decided to banish my road running shoes to the back of my car, just in case I need them for an unexpected run and stay off road as much as possible. Unfortunately I don't live on a mountain so I have to run on road to get to the fells.
Today's injury is actually from Sunday when I fell over in the snow and whacked my knee on a stone. I rolled about and shouted a lot but then had to man up when it was pointed out that there were people walking up the track! :D Anyway, I spent yesterday fearing the worst as my knee had seized up and putting weight on it was really painful at the side (lateral collateral ligament? who knows...). However, today the swelling and bruising has come out a bit (in some odd places) and it feels loads better. I think a couple days rest will put it right for running later in the week and the upside? It was my good knee that I hit and, in order to pick things up off the floor, I have had to do single leg squats on my usually weaker leg so that one is getting stronger and perhaps they will level up now!!:thumbup:
I twisted my ankle in the snow this morning. My Yaktrax gave me a false sense of security and I forgot that although they do grip well in the snow, they don't negate the fact that what lies beneath the snow could well be uneven and unstable.
I think I'll survive.
Good news on the knee front, it is now a bit mis-shapen and yellowy in places but it is working properly and the strange clicking in the side of it seems to have subsided. I can even bend it whilst bearing weight without wincing. All is not lost...
.... apart from your pride; those two walkers are probably still giggling to themselves ;)Quote:
Originally Posted by Hes
I feel it is one of my roles in life to provide entertainment to people besides which, I have had to lose all sense of pride since running with you and knowing you'll produce your camera whenever I'm upside down in a bog!:p
Quote:
Originally Posted by Stolly
torn shoulder ligament after bad crash skiing avoiding a snowboarder
Ouch! those pesky snowboarders Ian! They fixed you up ok?
Got bruised kidney from a nasty kick. Very sore for a week now. Hope it heals soon
Just as I thought I was starting to do something worthy of posting in "Today's Training" my calf goes again. BAH!! :thunbdown:
That'd be a lamb, Dom. Calves go MOO!!Quote:
Originally Posted by dominion
Bad luck though - hope it heals a bit better this time.
Ditto. Out training with Esk Valley lads around Roseberry Topping last night and bang goes the calf again. 4 weeks rest since it last went clearly not long enough. At least fellrunner mag has just arrived to ease my pain.Quote:
Originally Posted by dominion