Softly softly catchy monkey!

Dec 09, 2011

• susie asked The Guru for the following Physiotherapy Advice:

  I am a long distance runner, and have been running (relatively) pain free for ages. I normally do 40 miles per week, and can happily run marathons - recently I foolishly ramped up mileage on old shoes and podiatrist diagnosed ITB (and bursitis). I have been resting it for 4 weeks, (doing quad/glute exercises, had sports massage + foam rollering) I now only have the occasional twinge pain in side of me knee. Can I run yet?! (I have new trainers!) I have several races coming up!

• The Six Physio Guru responded:

  Hi Susie Great news that you are back on the mend. Now the important bit of getting back out there.....

  Before you lace up your runners I'm assuming that you some some rehabish stuff? Things like lunges or squats to load you knee and hip....if not then do start. Little and often with great form and minimal, minimal, minimal pain.

  When going out for a run, peg it all back. Start it off with a pyramid session where you walk, fast walk, run, fast walk, walk etc etc. Each section for a minute but only a cumulative 5 minute running time. Really! The key is to load and impact without any increase in symptoms. If it gets worse stop - this may indicate a control issue or too much too soon.

  If this initial bust is OK rest for 2 days then repeat. Again if symptoms are OK after another 2 days knock off the walking phase and repeat but with 2 minute session for a max of 10 minutes running.

  Still OK then run for 15 mins - the stopping is the important bit, regardless as to how it feels when running. If its painful during, then stop.

  Slowly add and increase from here forwards....

  Lesson learnt!

  The Guru @ Six Physio

2 Comments

• susie Responded:

  Dec 09, 2011

  Thank you! This is simply brilliant! I have a little further info regarding the ITB injury - and want your guru advice on that too. I am signed up for a Ultra Marathon (in early Feb) and as I have had not been running for 1 month, I am now behind schedule. I have been working towards this training wise for half a year (marathons, biking, and other training to get myself as race ready and fit as possible) - I would be gutted to miss it. I guess I need to come back to running in the gentle approach above - and would rather be patient and recover fully than be plagued with a stubborn injury. 
  
  However - Will I have enough time to crank up the mileage (at steady rate - I've learnt my lesson!) for Feb, or is it curtains for my Ultra running dreams? I have been maintaining  fitness as best I can down the gym - and have indeed been doing lots of squats and lunges etc. 
  
  THANK YOU!
  
  

• The Six Physio Guru Responded:

  Dec 12, 2011

  Hoorah!

  Time is of the essence and you are almost at the outer margin of it. BUT with luck, a fair wind and your
  injury healing as it should you should be good to go.