I am ready to TRAIN my body.
I am done with ABUSING my body.
I now know the difference! ha!
Just got back from the orthopedic doc and here is my recipe to kick tendinitis to kingdom come:
- Stretch before and after each workout (lifting OR running)
- Stretch again. Because I am now so tight, I have to stretch before bed and first thing in the morning for the next 3-4 weeks
- Physical Therapy – to build a “base” before I can start building in my training (and then not increase load/force/reps/distance more than 10% each week)
- Calm the swelling – with [heavy duty] anti-inflammatory
I can’t wait to incorporate 4:00am runs! I see the light at the end of the tunnel!
Now I am really glad I contacted the irunnerblog.com team and didn’t just try to deal with this on my own. I get so leery about taking advice from people unless they’ve BEEN there and know what it feels like to HAVE to run/train. They are easy to listen to because I can trust that they understand the athlete personality…ME!
I’m ready to kick this! PT here I come!
So it has come down to the wire…the knees have flared up and I decided to do something about it before it ruins me again. I have called my sports orthopedic and even scheduled an appointment. I have lined up my therapy center, so that once I get my prescription I can head straight on over. This is the first time I am taking care of something as a preemptive measure! Well, ok I know it’s not technically preemptive, but what I mean is I haven’t broken a bone or torn a limb off yet.
Are you a glutton for punishment as much as I am?
So per my awesome trainer, Susan Groshek, I will be waiting on her coaching. Thursday will be upper body instead of legs this week. So today instead of upper body today I will be doing bis and tris. Staying positive.
Let’s DO this.
Question: @irunnerblog my running injuries are coming back to haunt me! Tendinitis flaring up. Any recov tips for tendinitis? (http://wp.me/pHJ1m-gF)
Below is the response from Marisa, hope it helps!
Yes, its called stop running so much, and get it treated. [Tendinitis] is your body’s way of telling you that you can’t get away with it anymore! Too tight, too tired, too many miles and the health of the tissue is in jeopardy!
Unfortunately, that’s the real deal! If it keeps coming up you aren’t addressing it. You can’t just treat it a bit when hurts, its like taking antibiotics until the jar is done…you have to do a full course of treatment so it goes away for good, and run less so it heals!
It usually means you are doing more than you should 😦
// It’s true. I have never finished a therapy course all the way to the end. I stop when I feel improvement and “do it on my own”. I have recovered from this before and I can do it again, but this time I will do it with due diligence. I will actually create a time plan with routines to strengthen my tendons. I’ll even call the ortho and talk to a therapist about routines. I’m ready to kick this thing for good! Thanks irunnerblog team!
All weekend my knees have been absolutely KILLING me. I’ve been taking Naproxen (anti-inflammatory) and, when I can, I’ve also been icing them. Today is Leg-day and I am so discouraged because they STILL hurt. My motivation levels are still high though. After talking to my fitness-guru hubs we came up with a game plan. Tonight I will probably be at the gym longer so that I can take my time trying 1-2 reps of leg exercises to figure out which ones hurt and which ones don’t. Once I can hone that in I’ll tell Groshek so she can help me compile a good workout. I already know that plyos are a very bad idea. can barely bend. Ergh…
We shall see…
Side note…still eating perfectly with the exception of a half of a small whole-grain blueberry muffin which is NOT on the meal plan.
Do you have any tips on leg routines?
This is frustrating for training progress, what can I do while my knees heal? Focus on upper body?
Due to work-staff situation, I had to cancel training to help cover the workload. I was really disappointed, but later realized it was a God-sent. My knees have been aching since last week all of which I am sure is as a direct result of pushing harder AND adding the new cardio program to my routines. I laid off of them for a day and even choose to wear flats on date night, but I woke up with it hurting worse. Hopefully it will oil up later in the day.
[gross story alert!]
The injuries…I hurt both knees twice on 2 separate occasions. (If you haven’t noticed, I love sports till it breaks me :)) The first time was while I was running down the soccer field and there was a hidden rivet in the ground. My left foot came in hard to the rivet causing my left to overextend while my right leg, in attempts to catch myself, tore the ligaments on the outside of my knee. The second time was an over-use because I absolutely love to run. The weather was amazing so I was running every day, every where, and not keeping track of my mileage. I developed severe tendinitis. I am paying for my negligent abuse. *sigh*
Moral of the story…train hard, but use your brain too.