Every runner dreads an injury
Every runner dreads an injury.
Yet strangely, runners will continue to run through pain, falling into some sort of weird state of denial. Hoping that they will wake up tomorrow and the pain will be gone. We keep on running and hobbling along until we can barely walk, never mind run. There is no doubt that runners are a strange breed and very often we are our own worst enemies when it comes to looking after our bodies.
Injuries happen. They can be mild and keep you out of running for a few days or weeks. Or, they can be quite serious and keep you out for months or even forever.
Running injuries have numerous causes from overuse to specific bio-mechanical issues. They can occur at any time in your running journey.
Rest, rolling and a bit of physio usually sorts out these little niggles but what happens when that niggle gets worse, and it is impacting on our running? Runners have a number of strategies at this point, and they range from;
- Do nothing and keep running (hobbling, limping along) and take some drugs
- Rest, roll, stretch and take some drugs
- Take some stronger drugs
- Physio, chiropractor, doctor and take some drugs
- Stop running and wait it out and drink beer/wine/cider
All these strategies have varying degrees of success and obviously I am kidding about the drugs. Pain medication has its place, but it should not be the first point of call.
I thought that it would be insightful to get some input from our fellow club members who have had to deal with or continue to deal with an injury. Let’s find out what they did and what worked.
Serena Haupt
What is/was your injury and how did it happen
This is a complex question, so I will try my best to answer:
At the beginning of 2019, I had noticed my running performance was not where I wanted it to be and my running had become uncomfortable, but I had Oceans 2019 in my sights, so I just pushed on through the discomfort which became pain. I was seeing my chiro as I thought my alignment was out, but a long story and a horrific Oceans where I had to walk the last 10 kms. My first Xray showed I had pubis symphosis. So, went to the physio who suggested a few things, but nothing was really helping, so eventually I plucked up the courage to take it further with a musculoskeletal sports doctor, after MRI’s it showed I had multiple stress fractures across my pelvis area, also the pubis symphosis and I had also torn a few abdominal muscles, and had a hamstring tendinopathy in both legs, just for good measure! So that was my injury in a nutshell, I was a mess!
How did it happen, it happened from over use, ignoring all the alarm bells that I was in pain or discomfort 24/7 and I was just being a real “ostrich” hiding my head in the sand hoping a few days rest every so often would help, I just didn’t want to stop as I just love running and the wonderful friendships and adventure that one has with this sport.
What did you do? (from when the injury appeared to getting treatment)
Once I had taken the big step of seeing someone and being told if you don’t listen, you are facing double hip replacements, etc. So, between the sports doctor, a Biokineticist and a physio a plan of rehab was formed and managed between the 3 professionals. It has been a very long road of rehab, where things are going great with lots of leaps and bounds and then something happens, and we go back a little and so this goes on
How long was the recovery and how did you cope, or not, with the recovery process?
At first, I thought my life had ended! I would loathe driving through the forest in Tokai on my way to work and see all these runners doing their thing! But you realise its ok and you just have to change the focus and accept this is where you are. My family had to deal with a grumpy witch for the first 6 months but as the rehab started to gain momentum and in late 2020, I was able to start walking and from walking I was allowed to run for 1 minute at a time and so it has gained momentum, where we got to 6 km of running, I thought I had one the lottery! Unfortunately, this has not been plain sailing and there have been lots of bumps in the road.
But I have renewed my love for swimming and open water swimming again and so far, we have managed to get in the water every week since August last year, except for the lockdown times.
How is your post-injury performance?
At the moment I am allowed to run for 3 mins x 3 with walks etc, sounds pathetic but trust me, I cannot wait for these sessions, and I am only allowed to do these sessions every 3 days, on the other days I do spinning, swimming, strength & rehab work.
What advice would you give other runners? (not that they are going to listen to it)
Don’t ignore injuries or niggles, attend to them. Our bodies are like a motor car, a small issue, will eventually become a big problem if not dealt with!
Ensure that you have a good strength programme, running is not all about running, we need to spend time working on our bodies and making sure they are strong to carry our bodies.
Mike Koning
What is/was your injury and how did it happen
The injury I sustained was plantar fasciitis in the left heel. The injury occurred on an ultra-marathon after about 36 km. I had just completed a steep downhill gradient of 3 km when I started experiencing pain directly in front of my left heel. I continued on
unwisely and completed the 56 km distance with difficulty
What did you do? (from when the injury appeared to getting treatment)
I took a break from running for a few weeks and attempted to keep the pressure off my heel when walking. This did not help, and the pain persisted. I took the advice from running friends and sort medical help from a Podiatrist.
My injury was diagnosed as plantar fasciitis and the treatment recommended was the use of orthotics to cushion the pressure on my heels and to increase shock absorption to limit muscular activity. The orthotist made a pair of orthotics to suit a new pair of running shoes. Treatment also included a set of lower limb stretches, calf and Achilles stretches and rolling my feet on a cylinder. Initially I also had a course of anti-inflammatories.
How long was the recovery and how did you cope, or not, with the recovery process?
My recovery was a lengthy process, and it took 9 months to be able to run comfortably and return to training. At present I am running without orthotics, but cautious not to over train and I reduce my pace on downhill gradients.
What advice would you give other runners? (not that they are going to listen to it)
My advice to fellow runners, is to listen to your body and not complete your challenge at all cost. If I had retired from the race my injury would have been less severe and recovery quicker.
Heather Brading
What is/was your injury and how did it happen
I tore my Left Hamstring really badly. I was climbing off a bar stool in a hurry (totally sober please note) to rescue a bird that had flown inside from the jaw of my super manic pooch and as I stepped off the chair I put my foot on a small stool that was on the floor next to my chair and the stool slipped and went skidding across the floor taking my left hammie with it.
What did you do? (from when the injury appeared to getting treatment)
I iced and elevated and took anti-inflammatory tablets, but when it turned purple, I headed to the Physio. The bruise went from my ass to my calf (not pretty)
How long was the recovery and how did you cope, or not, with the recovery process?
I am still recovering, I did numerous exercises and slowly started walking and doing some strength training, but I cannot run yet, and I am finding this extremely tough!!! I am not a very “patient” patient, so rest and rehab are difficult
How is your post-injury performance?
Very weak, no power in my left leg and can only hike or walk.
What advice would you give other runners? (not that they are going to listen to it)
Don’t try and rescue a bird Save your hammie instead!! Don’t try to start up too soon, listen to your injury you will know when it is safe to give it horns again.
Grant Oliver
What is/was your injury and how did it happen?
I have calcification of the heel bone, also known as a heel spur. It was something that developed over time and I slowly became aware of pain in my heel.
What did you do? (from when the injury appeared to getting treatment)
Tried to keep on running (of course) but eventually got too painful. So, I went to physio and she sent me off for an x-ray and a scan which allowed her to identify the problem. I then had regular physio and shock-wave treatment. I also went to an orthopedic foot surgeon specialist and after that I decided to take the conservative approach for a few months. I only did a run/hike on a Sunday on the trail and lots of RICE (rest, ice, compression and elevation) during the week
How long was the recovery and how did you cope, or not, with the recovery process?
Recovery is ongoing but I have been following the process for about 6 months and am now able to do longer runs on a Sunday with one or two shorter runs in the week. I kept myself active by doing lots of walking, cycling on a stationary bike and a daily set of strengthening exercises. And I drank lots of beer
How is your post-injury performance?
I am still in active recovery but hoping to regain my former fitness.
What advice would you give other runners? (not that they are going to listen to it)
Read up on heel spurs and plantar fasciitis to understand how they can occur. In my reading I discovered that there were a lot of contributing factors that led to the development of the spur such as, poorly fitted shoes, worn shoes, running gait.
For any other injury I would advise that you go to a specialist who can help you. Don’t try and run through it or treat it yourself. Find out exactly what the issue is and do the proper rehab
Conclusion
Thanks to each one of you for sharing your journeys. Dealing with an injury is tough but we hope that in time you will all come back stronger than ever.
It seems best advice is to find out exactly what you are dealing with, get the correct treatment, be patient and do the re-hab work that is required.
