The calf stretches have been a revelation! Originally it hurt when I stretched using the hands against the wall, one leg out behind you stretch - now I find that I have to really push out to feel any 'pull'. This has meant that my feet don't hurt so much when doing the balancing exercises.
I have started doing a lot more stretching, like 30 minutes worth every morning to try and loosen up my whole body. I hope to be able to touch my toes one day.....
I am also getting into doing the weights. My legs are massively stronger in such a short time and balance is much improved too. On Friday I had my running video'd. I really need to work on getting my right arm to go forwards and backwards in a straight line, close to my side. I also need to stand up straighter, I tend to slump forwards.
To help this, I have to stand like a robot, hands straight, palms pointing inwards and make robotic movements with my arms going straight back and forwards in a running like motion. While doing this I have to lean forwards for a bit, then upright for a bit, then lean back for a bit. Yes, I feel a prize burk doing this! I have to do this for 3 to 5 minutes before I go running, to get me into the swing of it so to speak. 3 to 5 minutes is a very long time.....
Saturday I did some stretching, did the robot thing and then ran 4 x 1 miles. Did each mile with a 30 second walk, 4 min run, 30 second walk and did all for miles in sub 9 min mile times. One was even an 8.14! Thats ridiculous for me, my fastest mile is usually 7.30's at an absolute push, so considering I walked for a minute, well, its just crazy.
Seems that by using my arms and focussing on a straight forwards and back technique that I run both faster and more economically. My wife thinks I was fast just because I was excited to be out there again. Anyway, no knee pain!
Sunday I did a steady 5 miles, run/walk at 10 min miles. My marathon goal time is 10:18's so this training pace was technically a bit quick but it felt comfortable. No knee pain. Technique went a bit wobbly later on mind.....
Monday 5am and I woke up feeling rough, started being sick and have been ill since. I plan to stay away from the gym until Saturday morning, when some light weights/stretches/short run/walk will be in order. Bit disappointed that I can't do the 10 mile cross-country I had planned for Sunday, but happy that the FLM is currently still on, even if I am behind in my training schedule.
My top tip is still to see a physio if you have an injury but my sub-tips are:
1) Do loads of stretching, especially your calfs as it even resolves daft things like foot pain and 2)Do some leg weights even if you think you have muscley runners legs, this might help stop possible future knee problems.
*I am doing the updates as when I originally searched forminjury help I found lots of initial complaints but little in the way of treatment and follow-up. I'm hoping that this thread may help someone in the future.
Its my first marathon and I was already bricking it. I'd got up to 10 miles on a Sunday but haven't been able to run for 3 weeks due to a knee injury. I am having physio treatment which is sorting out a problem I've had for a decade (since an ACL reconstruction). I'm hopong to get the okay to start running again tonight - fingers crossed.
Pleased to hear it can be walked in sub 9 hours, as I feel I will be starting my training again and I doubt I'll get to the magic 20 miler in training. At least my goals are more realistic now - just start!
So, I was scared before, now both more and less scared depending on the spin I put on it.
Still doing the exercises building up the muscles - higher weight and more repititions. I can't believe how much better my balance is after only one week. I used to have trouble standing on the d-shaped thing with 2 feet, now I can balance on one foot on it for 45 seconds at a time.
I told Claire (physio) that I sufferred from foot pain. She massaged my foot, basically felt like she was trying to snap it in half, and recommended loads of calf-stretches. I stretch my calfs using the "leg behind you hands against the wall" and "whole foot on one step, just toes of other foot on same step and push heel down" techniques.
My whole lower half feels different now, everything just feels better.
4 more days of weights/stretches and then its a treadmill assessment again. Hope thats okay, think I'll struggle to make the London marathon if I take another week off at this stage.