How to cope with being injured?

4-6 weeks out!

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24/06/2009 at 11:41

Just looking for some support and advice.  I am a new runner and was a very stupid new runner at the weekend, as a result I am injured and physio says it will take 4-6 weeks.

Anyone experienced being injured (okay i'm asking runners so this is akin to asking members of scottish slimmers if they like cream buns and chocolate -  both of which iam/do!)

How do you cope with being out? Do i have to start again in a month or so (i.e. back to run/walks) and slow? I progressed (probably too quick) well and was doing an easy/slow long run of 8 miles.

Can you be addicted to this running this withdrawl symptoms or am i just a grumpy sod all of the time ?

Been running for 2 months and my main goal is London Marathon next year. HELP

24/06/2009 at 11:45

I think the key thing is to identify why and how you got injured, at take the neccesary (mental and physical) steps to avoid it happening in the future.

Obviously, when you get back into running you are going to have to take it easy and build back up your running fitness.

To keep general fitness up while laid off, do some good low impact stuff that your physio recommends doing.

As for "coping", you just have too, its one of those things that happens.

24/06/2009 at 11:49
what is your injury?
24/06/2009 at 11:52

Pulled/torn thigh and hip probably caused by a slightly twisted pelvis (according to physio)...couldn't walk on Monday but now very little pain!

24/06/2009 at 12:00

I assume phyusio realigned pelvis then?

You do just have to get on with sort of out at the moment too....reappearance of tendonitis in big toe tendon. I can run.....I just shouldnt. Off to physio in an hour, hopefully it will help....and I can slowly get back to it in a while...i need to as my goal is spartathlon this year.

Is there anything else you can do? gym stuff? Its nice cycling at this time of year (whihc is waht I have been doing!)

I would be tempted to say that 4-6 weeks sounds a loooong time....but I dont know the extent of I wont.

24/06/2009 at 12:04

Cheers Nick

Yeah physio has done that,  I thought 4-6 weeks sounded long too..I will play it by ear!  Yeah Ive got my bike and then off on hols so will do some swimming

Good luck at physio.

24/06/2009 at 12:11

well take the time to put some miles in on the bike.

If you can do 'gym' stuff then working on glutes is often overlooked by many runners, exercises such as lunges and 'good mornings' are good, as are a sort of described as: start from a sitting position, with a barbel across shoulders (25-30kg a rough guide)....then stand up BUT you sort of power forward (so your feet need to be quite a bit far forward and wide apart also), rather than standing straight when you then sit down you have to stick your arse out to reach the seat'.

Simple eh?

24/06/2009 at 12:25

Take this time to work on your core strength.  It's something that runners often forget but is so important.  Lots of stomach exercises and back exercises.  Nick is right (as usual ) lots of glute exercises.

I see injury as a time to reassess everything and making things stronger so you come back stronger.  I look at is as part of the running process.  It is bound to happen at some point so use the time to work on things.

I'm back now after about 6 weeks out.  Seems like a long time but it flies past.  

Well, I might be lying but try not to dwell on it.

24/06/2009 at 12:43

Brilliant Thanks SS and Nick!! makes complet sense.  I kindda believe the lack of core strength contributed to the injury.

 I here what you are saying about stomach and back ... where can i find these exercises online?

Gonna get my bike out too!! Should i strengthen with weights too?

I feel much more positive about this now so cheers!

24/06/2009 at 12:50

No probs SB

Just google stomach and back exercises.  There are loads on the web.  Remember to start off slowly.  you dont want another injury.

When you do squats, start off without weights until you get the form right and a bit of strength then once you have that sorted start introducing light weights and build up gradually.  There are loads of those on the web too.

Always make sure you have good form as otherwise you could do more damage than good.  Do all exercises slowly and controlled.  Don't jerk or try to go too fast.

24/06/2009 at 13:48

Hi Shed

RW published some fab core strength exercises in the last few magazines, they're probably also on the website somewhere.  I agree that core strength is essential.  Do listen to your physio - I'v been out for a couple of months now and had to sit out of a half marathon that I had been training for which was such a shame after all the hard work.  I'm still not allowed to run - in fact at my appointment this morning she gave me the go ahead to walk albeit quickly and wearing my running trainers, but only for a couple of miles. 

It is hard to be patient but if you push too quickly you will just end up injured (probably more seriously injured) all over again.  If you push yourself to run when you body isnt ready - it will overcompensate for the injury and produce a more serious injury problem as a result.

Edited: 24/06/2009 at 13:49
24/06/2009 at 15:26

'good mornings' -

...pilates is good for core strength...if you are a gym member. It also has other benefits!

Lunges -

Physio went well.....bit of a chicken and egg situation with big toe as toe joint was very she freed that up - which may have put extra stress on tendon...stuck needle in shin to relax muscle associated with big toe tendon....freed up my jammed (as per usual) pelvis/SI joint, and strapped my foot to ease some of the pressure on the big toe joint.

There was also a needle in my back too as that was niggly.

So I will leave running for a few days and then see how it feels. In the meantime I am going to blast it with voltarol and ice.

24/06/2009 at 15:30

good ole voltarol and ice, heals most things. 

sounds like your foot is like mine.  I have a stiff big toe that causes knock on problems.

Hope it all clears up soon Nick

24/06/2009 at 15:33

Nick - I like the sound of Pilates mate

Too many needles for me, but glad went well.  Should i use iceon my hips, groin and thighs?  Just imagine the wifes face coming home and i'm lying on sofa with frosen peas on my groin

24/06/2009 at 15:37

Pilates is very hard but gives you abs of steel.  I use a lot of the exercises for my core exercises.  Don't have abs of steel though.  not quite.

LOL at the peas in the groin

24/06/2009 at 15:38
better if you have the womens tennis on tv at the same time.....
24/06/2009 at 15:39

Hope your foot isnt like mine shims....youve seen the picture! Fizz said it wasnt a serious case at hopefully it should all settle fairly soon. *crosses everything!*

Sounds like a tricky place to ice SB! I have a few of those gel packs (can get em from places like poundland/cheapo shops) which I keep in the freezer...and also frozen water bottles can be good for rolling on some areas. I find that icing your bits makes the peas taste funny!

Yep pilates can be good...but perhaps not if youre married eh! tis where I met my OH.

24/06/2009 at 15:39
oh and needles are very effective but take some getting used to.
24/06/2009 at 15:40
Yep, I hope the big toe is where the similarities end
24/06/2009 at 15:48
How did you know I was watching the womans tennis igby......
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