Month: May 2018
An hour in the gym, really early. Varied it a bit with 30 mins on bike doing easy effort and 30 mins on weights machines. No heel problems.
Spent 20 mins on rowing machine and 30 mins on weights machines.
On rowing, I pushed harder than before and went further. Today 4,066m, last time I had done 3,647m, and before that under 3,400m.
Heel wasn’t a problem at all.
Early start as the gym opened. Did 20 mins on rowing machine, followed by 25 mins going around weights machines. Mixed up leg and upper body weights.
Would have done a bit more but was picking up Emma from work.
Right heel seemed ok, legs were tired but heel wasn’t complaining.
Second appointment, this time with the senior physio. Changed approach a bit. Focusing on calming down the sore heel as a priority.
- Ibuprofen gel (for 2-3 days only)
- More resting, watch for overdoing standing and walking (less standing at desk)
- Use silicone heel cups in shoes/trainers
- Keep rollering calves and stretching hamstrings
- Changed 3×30 heel drops on a step to 6x heel raises both feet together on flat surface, repeated ‘little and often’ throughout the day
- 3x gym sessions per week to cross train – rowing, cycle, weights machines etc
Seems like a gentler approach to get heel in recovery before building back up. Physio said Windermere marathon on 20 May would be too big a risk, very likely to set me back. But very confident of me being fit and ready for the 55k trail ultra in July. Got to look at the big picture.
While being assessed my treatment notes blew out the open window, out onto the busy road. Physio ran out and caught them 🙂
First time at this physio. Gave an account of how the problem arose, info on my running etc. It’s clear the problem is where my Achilles joins the bone. Lots of tissue massage. Stiffness right up through my right leg.
Been told to do:
- 3×30 heel drops on a step per leg every other day. After each set stretch out by letting heel stay dropped over the edge of the step.
- Daily do a foam roller session. Go very slowly up and down each calf, work out the knots.
- Daily use a resistance band and stretch hamstrings, hold for a minute each time.
- Suggested doing yoga to improve flexibility
So, warm up with roller and resistance band then every other day do the step heel drops.
Next appointment Wednesday 9 May.
The physio is also is a twin and is an expert trail runner, off to do some trail championships next week.
Explained about my marathon in 2 weeks. Initially the physio took my hint it was a non-starter. But then I explained because Jeff and I are both challenged by injury and less than ideal preparation we’d be taking it very easy indeed and walking a lot; the physio said maybe, let’s see… 🙂
Tuesday 1 May, 17:59
14C, cool and breezy. Went for an easy pace run after work in London, only managed 2.7 miles.
My right heel was stiff and sore walking the mile from the office to hotel. Should have rested but since I’d carried trainers and run kit from home I gave it a go. I was hobbling. Heel didn’t get any better, had hoped it’d loosen off on the run. Cut the run short.
This was intended to be a recovery run after Sunday’s run in the hills. Now I need to recover from the recovery run, doh!
Distance: 2.71 miles
Avg pace: 9:53 min/mile
Trainers: Brooks Glycerin