I don’t even want to say it. A word so dreadful, so scary. A word that runners cringe at when they hear it but all runners understand it. It’s truly a dirty dirty word…
Injury.
When I posted my marathon training change up, I got a lot of positive responses. It’s not so insane to scale back training that isn’t working for you and help prevent burnout and injury. There is that word again, injury.
I have friends that have faced some serious running injuries. Plantar Fasciitis, Runner’s knee, ITBS – I have known someone to suffer from each and I always feel badly. Fighting a running injury and coming back from one can be really difficult. No one wants this to happen to them. Ever.
Week 7 started out with tender steps, after Saturday’s 10 mile trip on the Fool’s Run course I was having some achilles pain and ankle pain. Something you never want to mess with. So my week went like this…
Monday - I took an additional rest day because my right leg was really bothering me. I have had some achilles discomfort in my right foot for probably well over a year now. But it’s never been enough to make me stop running. I wouldn’t even say it hurts, its just… uncomfortable. But after a tough trail run that weekend, I noticed my achilles and ankle was sore.
Tuesday - According to my new plan, this is a cross training day. I told myself it would stay cross training because of my sore right foot/ankle but ended up running the 4 miles I was supposed to run on Monday. I ran them slowly, with a walk break in between miles 2 and 3. I felt good when I was finished and thought maybe I had given my foot enough rest.
Wednesday - I ran my scheduled 7 miles on the treadmill to give my foot some cushion. I didn’t have a terrible amount of discomfort in my achilles or ankle, but my entire right leg began to fatigue quickly. Like my right leg was heavier than my left. It weighed me down like lead but I managed to finish the 7 miles.
Thursday - I was supposed to run another 4 miles but didn’t get it in due to a late work day and a trip to Jen’s for her B.Lux party. I felt a little bummed about not running, but needed a little bit of a break.
Friday - I took my scheduled rest day. Not that I needed it.
Saturday - I was supposed to run 14 miles and backed out. I had no one to run with, was limited on time, and it was snowing and cold. I am a wuss.
Sunday - I met with the trail group to run a few miles at Oak Hill. It was cold and snowing all over again and frankly I am tired of the winter. I planned to run with the group for as long as possible and then finish the 14 on the towpath or on the treadmill. But the 7 miles on the trail flared up any leg pain that had subsided. My leg felt heavy and tired again and I even had some shin pain.
What is going on with me??? I am thinking that maybe I should suck it up and see someone about this achilles issue. It was also pointed out to me by a fellow runner that I tend to turn out my right toe when I run. Conveniently, this “toe flick” issue was recently discussed by OUAL so I scrolled though her posts for some answers.
It seems the “toe flick” can cause some knee issues. I don’t have knee issues but I am having some general leg pain. It can also be caused by hip tilt or pelvic tilt. So I have been reading up on pelvic tilt and trying to determine what I can do to make this issue go away.
My training this cycle has not been good as it is, I really don’t need, dare I say it, an injury to hold me up more than I already am. I know my running hasn’t been that great this winter and I am usually the first person to tell you all about the good things about winter running. But I also only started winter running last year, which was, in Cleveland, not really a winter at all.
I am on track so far this week and am hoping to finish this training strong and injury free. But it’s really not going as planned at this point. I’m in deep though, no turning back now.
11 weeks to go.
Anyone know how to remedy this achilles issue? How about hip/pelvic tilt and the dreaded “toe flick?” Any thoughts on the subject are appreciated. Anyone else suffering from an injury? How are you handling it?
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I cringe at the thought of injuries because the past three years I have been plagued by them right as I’m training for my first marathon so I’m hoping this year will be better since I signed up for Twin Cities marathon. This past Summer I was a multi injury runner– postal tibialis tendonitis + ITB inflammation in the right leg and Achilles tendonitis on the left leg. It can be pretty demoralizing but when I think I’m injured I rest a day, maybe two, and see how it feels. But usually you can tell if it’s something more like something is by right. I’ve had Achilles tendonitis and it can be pretty painful. I personally don’t mess around with it because the last thing I need is for that sucker to snap during a run– not trying to scare you here
. I recommend to get it checked out to rule out anything else.
The achilles issue could be coming from a variety of things; your gastroc can get over worked if you are changing your form (to more a mid or forefoot strike) or if your hamstrings are tight causing the gastroc to stretch further and causing the ankle dorsiflexors (along the front of your shin) to work overtime.
alot of female runners specifically will have weak hip external rotators and abductors resulting in a stance leg that collapses inward, a “toe flick”, and can lead to a myriad of problems at either the IT Band (hip or knee attachment sites), knee, and plantar fascia. i am thinking maybe i should do a blog posting on this with appropriate exercises since it is so common!
There are some apps available that you can actually film yourself running and then break it down slowly. Instant feedback makes it easier to “see” what you are doing and fix it.
This is so helpful! I wouldn’t be surprised if tight hamstrings were a cause too. I have noticed that a little bit and have been trying to stretch more. If you put something together on this that would be so awesome!
I just posted something on this on my blog (ive had the morning off from work) so hopefully its helpful!
Wow, this is so helpful indeed! Thanks for posting that!
I had toe pain back in 2010 and it turned out to be a hip misalignment, so yes, definitely pain in one area does not mean the injury or issue is from that area. Instead my body was so out of whack it was causing me to run weird and my toe was receiving too much pressure!
Oh no – I sure hope it gets better! My motto is “if it hurts, rest it”. I’ve pushed through the pain one time too many and it never ended up good.
The doctor is a great idea. If anything, he or she can give you piece of mind…..which is worth $1,000 to a runner. Good luck!
I agree with the rest of the comments. Rest the leg – see the doctor!!!
I agree with everyone: rest and doctor! I don’t tend to take my own advice, but it probably really is what’s best. :c)