I have not run in nearly a month now. The last run was on February 1st, which resulted in the foot injury and as diagnosed couple of weeks later it seems to be a stress fracture.
Since then, there hasn’t been much improvement and some pain is still noticeable even when walking. I will not run the Kinvara Half Marathon this weekend and not sure when will I be able to return to running. According to my physio, this can be another 6 weeks.
In the meantime, I have joined the local gym and will concentrate on no impact exercises. I’ll be doing a good bit of swimming and indoor cycling/spinning. I should also start cycling to work soon and hopefully get out on the club spins at weekends, however the weather in Galway is rather bad at the moment. I suppose the right thing to do is to ‘harden the f*%k up’ and do it.
Can’t wait to be able to run again…
It’s been a week since my last run and 5 days since the initial physio diagnosis.
Today, I had the 2nd visit to see how things are progressing. I gave a quick summary on how I’m doing with the prescribed exercises and mentioned that the pain hasn’t really eased off that much since. Massaging the sole of foot with a tennis ball is particularly painful when I put some pressure on the edge of the foot (opposite side from the arch).
Based on my feedback and another inspection, there’s now a suspicion of a stress fracture. My physio, also got a colleague to provide a second opinion and an x-ray of the whole foot from multiple angles has been recommended.
The physio has also performed some shockwave into the deep tissue of the foot, which has been quite painful in places, especially on the bone where the stress fracture might be.
Overall, not the best news and potentially this might prevent me from running my 1st half marathon in Kinvara.
As the pain in my right foot hasn’t eased off too much since Wednesday, I decided to book an appointment with a local physio.
I’m just back from the visit and after a quick interview, being watched going up and down and had my feet and calf checked out, I have been diagnosed with Plantar Fasciitis.
I was explained what it is and how it came about, but here’s the best description I found online Plantar Fasciitis – Topic Overview
Here’s a quote from that article, which will give you a quick overview.
Plantar fasciitis is caused by straining the ligament that supports your arch. Repeated strain can cause tiny tears in the ligament. These can lead to pain and swelling. This is more likely to happen if:
Your feet roll inward too much when you walk (excessive pronation ).
You have high arches or flat feet.
You walk, stand, or run for long periods of time, especially on hard surfaces.
You are overweight.
You wear shoes that don’t fit well or are worn out.
You have tight Achilles tendons or calf muscles.
After the diagnosis i was asked if I’d be ok to get the dry needling done on my right calf. I heard about it but didn’t really know what to expect. Basically, an acupuncture needle is being inserted into your muscle causing it to twitch. I’m not even able to tell you how many times I said the word beginning with ‘f’ and rhyming with ‘duck’; and kept apologizing for my language. It was rather painful and it feels even more painful when walking after it’s been done.
I’ve been given the following exercises to do daily, before next visit on Wednesday:
1. Calf stretch 2mins x5-6 times per day
2. Massage sole of foot 3-4 mins
3. Eccentric calf off step – push up on 2 feet, 20-30 secs to lower to full depth on each leg. x10 reps x2 per day.
The good news is, that I should be able to start doing at least some light jogging next week and should be good to show up at the start line of the Kinvara half marathon on March 4th.
No warm up, 11k run commute, 500m cool down walk, a bit of stretching.
As usual, I had the backpack packed and the running gear laid out for the morning. The preparation is key in my opinion and allows for a bit more sleep. Below a picture of my usual running commute gear.
Alarm goes off at 6 am, I dismiss it and lie down for a couple of minutes before getting up. Next thing, wife turns around and asks me if I’m not running to work today. I look at the phone… it’s 6.20am! A bit of panic, but having everything prepared the night before didn’t set me back too much. The only thing I forgot is lunch.
It wasn’t too cold this morning and it didn’t rain even though it was forecast. That’s Ireland for ya 😉
I got used to the OMM Ultra 15 backpack by now and don’t even notice it anymore while running. At km 5 I have noticed a bit of discomfort in the right mid-foot section. By km 7, the discomfort has changed into pain on the outside of the foot and heel. I kept running, hoping this is only temporary, but the pain has not eased off. I just tried to concentrate on different things and it has worked to some extend.
After having a shower at work, changed into normal shoes, I noticed that the pain is still there. I think it could have something to do with my pronation and running form in general. I’ll give it a rest till Saturday and see how it feels, before I do parkrun. I’m hoping that it’s not an injury. At this stage it’s less than 5 weeks to the Kinvara half marathon and I have enough to worry about and definitely do not need an injury to deal with.
Have you experienced similar issues? Any idea what it could be? Should I get it checked out or just give it a rest?
Wednesday Morning Run Commute to Work STRAVA Activity