Athlete's Foot by Footnote

Comments (31)

• davidinlooe 'Hello I am in training for my first Virgin London Marathon. I am running about 25/30 miles a week at the moment and do a big run on a Sunday morning. Up to 14 miles at the moment. I have recently started suffering from shin splints in my left leg and it is agony. What is the best way to treat this and can I still train. I plan to do 16 miles on Sunday, is this wise? Thanks David Hunt' added 10th Feb 2012

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• Rob_Dowie 'Hello, I am also running my first marathon, and I have had to stop running for the past three weeks. The problem came during a nine mile run when I realised I couldn't lift my right leg high enough to get up a curb. Since then I have had ongoing pain in the upper outer part of my right leg and hip, whether sleeping, sitting or walking. I can't lift more than a foot off the ground and it doesn't seem to be getting any better. I have been resting it apart from doing bike work in the gym. HELP!!!' added 10th Feb 2012

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• Sarah_Kidd 'Hello, I have had a slight pain in my inner left thigh. I have missed a couple of run sessions and iced. Now it does feel better but I can still feel it. I plan to do my long 16 mile run tomorrow is this wise? When walk I can feel a little pain at first but after a couple of mins it goes away. Thanks Sarah ' added 10th Feb 2012

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• ilonadan 'i am doing my first london marathon and since geting pulled hamstrings and twinges like spasms in the back of my leg after a long run a few weeks ago, i am having weekly massaged on my legs and have been told the spasms are due to my sciatic nerve, it feels awkward when i train although i have not done a run yet. how long does it take for these twinges to dissappear?' added 10th Feb 2012

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• alison_appleby 'Hi I have just been diagnosed with ITB syndrome and patellar tendonitis in one knee. I have been told to ice for 20 min before and after running and to run for no longer than 30 min on alternate days, and absolutely no hills! Getting a neoprene support and doing exercises to build up the abductors. Training for the VLM , and all had been going well, with distances of up to 9 miles , so wonder how long to reduce the regime for before stepping up the distances again.' added 10th Feb 2012

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• lisab88 'In this cold weather should we doing something additional to avoid injuries? Possibly warming up indoors before running outdoors?' added 10th Feb 2012

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• Footnote 'Hi Davidinlooe, Shin splints are a runners nightmare and there is no quick fix for this. Here is a blog I wrote a while back that will help. In my experience on top of treatment you need to help build up the calf muscle to deal with the impact when you run. Here is a link to the blog: http://www.realbuzz.com/blogs/u/Footnote/athlete-s-foot/posts/attack-of-the-shin-splints/ Regarding the 16 miler I would prefer if you would seek some medical/ physio advice. This is something that a 16 miler race would help. It is better to assess the injury now rather than pick up an injury!' added 10th Feb 2012

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• hollycallaghan 'Hi Footnote, this is my first marathon but I've been running for a couple of years. My training was going well and I was up to 15 miles, but I've suffered an Achilles injury which has left me in agony - I can't wear normal shoes anymore, I have to wear shoes with no back as anything pressing on the Achilles aggrevates it. I haven't run for about a week and a half and I've been to the physio. Does seems to be improving. I'm worried I won't be doing the marathon at this rate :-( my question is - if I make a recovery but only have 8 weeks left to train (including tapering) will I still be able to complete the marathon, or would I be too undertrained? Thanks!' added 10th Feb 2012

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• Amos 'Hi footnote... I had to drop out of last years vim with stress fractures 11 days befor the race, I was gutted. This year, I picked a very mileage light training plan but am already experiencing dull pains and cramps in the same place. I saw a Physio yesterday who is going to do some fascia treatment (?), she has told me only to cross train at the mo. I have a sinking feeling I'm heading for a repeat of last year... If I simply cross train instead of running, do you think I'd be strong enough to attempt the race? What would be the minimum training I could attempt in order to still run? ' added 10th Feb 2012

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• mattcranham 'Hi , what sort of milage should i be upto each week now and distance ? am hoping for a finish around :30 ? ' added 10th Feb 2012

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• mattcranham '4:30' added 10th Feb 2012

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• mattcranham 'also have sore knee's while running ? ' added 10th Feb 2012

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• Footnote 'Hi Rob_Dowie and Sarah_Kidd, This injury sounds very familiar as it was my last injury. Rob_Dowie, this sounds as though you will require some treatment to increase your range of movement. Your problem will most likely not be your inner thigh as your body is amazing as compensating for non functioning muscles. It could be this inner thigh pain is the last muscle that can help you. I would like you to feel your IT Band (outer thigh) and test how tight it is up your leg. If this is tight then it significantly reduces the movement in your knee. This is also a very common injury. (http://www.realbuzz.com/blogs/u/Footnote/athlete-s-foot/posts/itbs-iliotibial-band-syndrome/). I would also suggest that both of you help your injuries out by do a lot of glute work outs. Your glute (bum muscle) is very important in taking the load of running and is normally the first to go when stressed. If you can build this muscle up then you will reduce the effort going through your inner thigh. http://www.youtube.com/watch?v=T9VDggwoK4Q YOU NEED TO GRADUALLY BUILD UP THE EXERCISES SUGGESTED IN THE VIDEO. I WOULD START OFF WITH 10 AND MAKE SURE YOU ARE WARMED UP (AFTER A RUN) AND STRETCHED BEFORE YOU ATTEMPT THESE!). I also recommend stretching your glute after a run - http://www.youtube.com/watch?v=JbpkAOxro5Q&feature=related ' added 10th Feb 2012

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• Footnote 'Hi Sarah_Kidd, I think if you can run on it and is not a major problem at the moment then race this weekend. HOWEVER, if the injury gets worse or you can feel it coming on during the run/race then please pull out. There is NO benefit if you get injured during this run. We have enough time to fix you and do another 16mile race. There is no point in picking up an injury now for the sake of a 16 mile race!!!' added 10th Feb 2012

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• Rob_Dowie 'The pain is in my outer thigh, not inner, and goes into my leg joint with my pelvis, does that make a difference to your prognosis?' added 10th Feb 2012

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• melshalts 'Hi Footnote. I am running the London Marathon for the second time in April. I currently run 5 times a week, averaging 32 miles, with my longer runs on Saturday & Sunday. I've recently developed soreness in both shins (after the runs). I don't really notice it whilst running, but they are both very tender to touch after. Shin splints? Also, I've had a niggling ache at the top of my right hamstring (where it meets the bum). I'm always aware of it, but it never gets any worse. However, during my interval training yesterday, whilst I was "running hard" the ache got worse and continued to ache for the most part of the day, even while walking and especially whilst leaning on that leg. Is this just a tight hamstring? ' added 10th Feb 2012

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• Sarah_Doodge 'hi Footnote, do you have any tips on Achilles? I partially ruptured mine a few years ago (we think) - it's manageable - I've run c 10 marathons since, but am just interested in any tips. I know some elite runners eg Scott Overall & Haile suffer with problems in theirs too. Thanks' added 10th Feb 2012

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• Footnote 'ilonadan sciatic nerve is tricky and it really does depend on the person. You really need to do the stretches your physio has shown you to release the tension. Please stick to these and you will help improve the problem.' added 10th Feb 2012

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• Footnote 'Rob_Dowie The exercises and blog link are for the outer thigh and I would take a guess that your IT band is tight. As the blog says this is not a nice problem to have as I personally hate IT band stretches. If you can locate a foam roller you can really get into the IT band and help stretch it. http://www.youtube.com/watch?v=c9aJtO0VCqw You can purchase a foam roller online. I.e. http://www.amazon.com/s/?ie=UTF8&keywords=foam+roller&tag=googhydr-20&index=aps&hvadid=4645252947&ref=pd_sl_655m1nt2zl_b' added 10th Feb 2012

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• Footnote 'melshalts You sound asthough your legs are generally clogged up. You have been training hard and probably not stretching well enough in between runs (I am guilty of this). You need a deep massage to release all your lower legs focusing on your IT band, glute, lower back, and hamstrings. Your shin pains will no doubt be related to your tight up leg muscles. Please try and get some treatment/ massage before you cause a big injury. Where do you live, I might know a person.' added 10th Feb 2012

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• Footnote 'Sarah_Doodge Lets be honest running is not great on your body and all runners will have lots of wear and tear issues. We are always battling with niggles and the next injury. To be fair to the body us athletes do not help it by building enough muscle strength to cope with running. You would have no doubt been told by your physio that you need to do calf exercises to help support your achilles injury. AT the end of a run or whenever you are standing still find a step and do some calf raises or tall walking. This video seems quite decent enough to get you started! http://www.youtube.com/watch?v=6CyNMjDWJbo ' added 10th Feb 2012

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• melshalts 'Footnote...Thanks for this :) I am totally guilty of not stretching enough, if at all!! :/ I live in Sunny Weymouth, Dorset, although today it is grey & miserable!' added 10th Feb 2012

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• Footnote 'alison_appleby Your physio told you to ice your ITB band 20 mins before a run? I would not agree with this unless you are completely warming up the area with a warm tap before you run. Rule of thumb is to warm the area up before a run and ice any injury after a run. This is my blog ITBS http://www.realbuzz.com/blogs/u/Footnote/athlete-s-foot/posts/itbs-iliotibial-band-syndrome/ With the proper treatment and most importantly streching/ lengthening your IT band you can get back into your running after 2 weeks. Again the more foam rolling you do the better. Its not nice but its the only way! Good luck!' added 10th Feb 2012

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• Footnote 'HI lisab88 people with achilles tendon issues suffer a lot more in the cold and I always advise that if you have this problem warming up your achilles in the shower/bath before your run. I would avoid fast runs when it is cold. You are more likely to pull something when stretching or fast repetitio, hill running when it is cold. I suggest you take caution and do an extra warm up than usual. Warming up indoors would help yes but still be careful and run to how you feel. The right clothing helps a lot in these conditions!' added 10th Feb 2012

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• Footnote 'Amos This sucks and sorry about your injuries. There are some people that have bodies that are not meant for running. Can you cross train around injuries? Aerobically (lungs and fitness)- Yes. A cross trainer or elliptical machine is the best as it is the closest to a running action you can get. Aqua jogging is also great for non impact running (This naked guy will explain- http://www.youtube.com/watch?v=j5Yc1WOuu6o). You will require a aqua jogging belt that can be purchased online. To make life more fun do specific training sessions in the water. Minimum training is like the length of a string. If you do all of this cross training there is with no doubt you will be able to walk 26miles in April! Therefore it is just a matter of how quickly you will be able to do it in rather than can you do it! Hope this helps! ' added 10th Feb 2012

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• Kimbodoug26 'Hi I have a similar problem with the shin splints. I couldn't take part in last years VLM due to them. In November I had an op which meant no running for 6 weeks. I started my plan the first week of Jan and was following a four day week plan, three in a row Tues-Thurs followed by 2 days rest and long run on Sunday. This was all going well until I tripped on a pine cone, bruising 2 toes. I noticed I was then running more on my right leg to take away from the pain. Low and behold, shin splint pain is here! This was 3 weeks ago and I still can't run. I have had ultrasound on it, I use a Game Ready machine which ices and compresses at the same time. I ran yesterday as all felt fine, and bang, there it is again, the stabbing in my shin. I am worried if I rest for another 2 weeks I am seriously in trouble to actually have completed enough training for April. HELP! I am so frustrated. Is there anything else I can do? many thanks ' added 10th Feb 2012

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• Footnote 'mattcranham Hi Matt, a lot of this depends on many things including your general fitness, weight and natural ability. If I was generalising I would say you need to be roughly running 30-40 miles a week during your peak training period which is next month. Now is not about hitting a certain weekly mileage but more time on feet and building endurance. You should be running 3/4 times a week. Re. your bad knees maybe look to compensate one of the runs with a cross training session. See answer about about using the cross trainer or aqua jogging. Good luck my friend!' added 10th Feb 2012

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• Footnote 'hollycallaghan WIthout a doubt you will be able to complete the race. It then comes down to how long it will take. Try and cross train as much as your achilles allows you too during this period. This could be any exercise really that does not aggravate your achilles. Swimming, cycling, cross trainer - all three in a gym! Keep that fitness up Holly and you will be fine. It could be you reduce your taper at the end to give yourself an extra week of training. Get that achilles sorted. Hot and cold (2mins each x 3-5) twice a day. Get as much blood to it as possible! GOOD LUCK! ' added 10th Feb 2012

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• Footnote 'Kimbodoug26 Very similar to Holly (1 above) in that the only thing you can do now it cross train as much as possible. You can gain a lot of fitness from doing this so really attack it with a passion. Also see my comments above about helping build your calf muscle up!' added 10th Feb 2012

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• Footnote 'Thanks for your Qs but remember it's always wise to seek advice form a health care professional Everyone will have individual injury issues and it is impossible to fully advise any injuries online. It is always better to be on top of an injury rather than waiting for big issues to occur so do not put your head in the sand my footlings! For more help finding a local professional with running injury experience this might help - http://www.realbuzz.com/injury-clinics/' added 10th Feb 2012

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• Rob_Dowie 'Thanks footnote, this is brilliant, it feels better already. I wasted three weeks going to a gp who told me to rest for two weeks, and had another three weeks ahead before I could get a physio appointment. You are worth your weight in gold. Online physio has a great future!' added 10th Feb 2012

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