I’m off to see my doctor on Wednesday morning to ask for a referral to get bone scans. My left foot hasn’t improved so it needs to be checked for a stress fracture. My left shin is starting show signs of trouble so I’m going to ask for a scan on it too. And my right shin, which was responding really well to treatment before I overdid it in the garden 2 weeks ago hasn’t settled since.
While MRIs would be a more appropriate test to check for stress fractures, I don’t want to pay upwards of $280 per scan. I’ve heard from other runners that bone scans can be used to check for stress fractures and that bone scans can be bulk billed through Medicare.
I’ve never been one to do things by halves so why start now.
I’m seeing this holding pattern as an excellent opportunity to develop into a much stronger, fitter and faster runner in future. By taking action now I have a better chance of running into retirement, rather than being a cripple at 35.
This current injury situation doesn’t come as a shock to me. I’ve been expecting it and am surprised I made it through the past 15 months without coming a busta earlier. I’ve had extreme shin splints for 15 years and a bad ITB for over 10. Even after not running or exercising for 6 years, my right shin and ITB still hurt every time I walked.
The ITB doesn’t hurt at all anymore and after my 12 weeks off I know I won’t have to worry about shin troubles anymore because I’m still going to attend my physio to get the underlying causes of the stress fractures fixed. Long story short is that my muscles and joints are ridiculously tight (e.g. my calf is only just 6cm long and my ankles almost don’t flex at all). Did I also mention I’ve neglected my core? Yoga, qi gong, pilates, weights and swimming are going to make all the difference.
My goal for 2013 is now much more modest. Rather than hoping to run my first 100 miler, I think I will spend:
- January working on a recovery phase that includes 4min walk / 1 min run combinations
- February and March completing the couch to 5km program (who would have thought given I’ve run a 50km and marathon this year)
- April to August doing a kilometre buildup program in which I hope to increase my weekly mileage to 50km and my long runs to 18km.
After that, I’ll find a 50km or 60km race to train for and I will stick to a 20 weeks program to slowly increase my mileage.
It means I won’t run another marathon or ultra until 2014 but it’s the only real way to do it safely. And besides, I’ve now run two ultras and a marathon without proper preparation and I enjoyed them all. Imagine how great I’m going to feel when I am properly prepared for the events instead of being on the verge of physical break down.
Part of the reason I’m writing this is to remind myself later when I get impatient again.
Posted in Injury, Physiotherapy, Ramblings, Running, Shin splints, Trail running, Ultra running
Tagged health, Injury, Ramblings, Running, Stress fracture, Stress fractures, Trail running, Ultra running
I’ve been growing comfrey in my garden for years. I grow it because it’s a great fertiliser but it’s also an old herbal remedy for bone fractures. The caveat is that it should not be used for more than 10 days in a row nor more than 4-6 weeks a year as a topical treatment because it has the potential to cause liver damage. It should also never be ingested or used on broken skin. This post is not providing medical advice. I am merely sharing my own personal experience. I have not studied natural medicine and do not recommend anyone use herbal treatments unless they have consulted their medical physician.
Caveat aside, comfrey contains allantoin, which can help repair cells. It has long been used to heal bone fractures (hence the common name ‘knit bone’) and it is reputed to be a good anti-inflammatory for deep bruises.
I have cooked up a comfrey poultice that I’m using on my foot and shin. I am not using it every day but am going to try it a few times to see whether it can help. I figure it can’t do any harm to try, so long as I head the warnings about limiting my use of the herb. I think I will use it 5-6 times over the coming fortnight. Hopefully it will start off the healing process.
1. Blend comfrey leaves and water
2. Add flour to form a paste
3. Spread paste on a cloth or pad
4. Wrap cloth or pad around injury
5. Tie cloth or pad around injury
6. Wrap in plastic and sports tape to prevent leakage
I’m also going to speak with my physio tomorrow about whether a set of crutches might be useful. I can’t seem to sit still so resting my foot isn’t going so well. But if I have a set of crutches I can still get around while resting my foot. I’ve pulled out of Tough Mudder because it seems silly to risk further injury when all I want to do is run ultras.
I mean, I’ve really fallen in love with the sport. There is only one other thing I’ve ever been ‘eat, sleep and breath’ interested in, and that’s my garden. I’ve cycled most of my life but haven’t ever been in love with it; my bike’s always just been a mode of transport. I love my motorbike but only ride it; I have only recently decided to learn how to service it myself.
But running … I am surprised to find I love it. I want to run long distances. I don’t need to be fast but I need to be out there in the bush running. And it’s trail ultras that I crave. Sure, I’ve now run a marathon but it didn’t give me the same buzz as the thought of being out on the trails for 7 – 20 hours give me. I can’t explain it; but I could eat, sleep and breath ultras quite easily. I know the names of some ultra runners while I’ve never known the names of any other sports people (not even triathlon).
So I’m going to try my comfrey poultice and perhaps use crutches. And when I can run again, I’m going to follow a progressive program to sensibly build my strength and endurance to reduce the risk of my leg injuries recurring. Because I just need to run.
Posted in Injury, Ramblings, Rest day, Running, Shin splints, Trail running, Ultra running
Tagged Comfrey, Herbal medicine, herbal remedy, Injury, Knit bone, Ramblings, Rest day, Running, Shin splints, Stress fracture, Trail running, Ultra running
Serious food for thought
When I started running again last year, I knew the risks. I also stuck my head in the sand about the extent of my existing leg injuries: shin splints and ITB in my left leg, sharp pains in the arch of my right foot and a spot on my back that no one could touch. I’ve battled through this far (15 months) with my head buried in those tiny grains you find on the beach.
When I decided on the 12-in-12 Challenge my first stop was the physiotherapist. I knew that I couldn’t get through it without getting some attention on my legs.
What I didn’t expect was for my shin and ITB injuries to respond so well to treatment. They responded so well that I forgot about them long enough to overdo it in the garden last weekend. The physio strapped the calf this morning to help it rest and recover more quickly. I’m confident it will respond well to the ongoing physiotherapy and my homework.
I remembered to tell the physio about the pain in my foot this morning. It’s the first time I’ve remembered to mention it (I actually marked the painful spot with a pen before I went in this morning). After poking and prodding my foot, the physio told me he suspects a stress fracture. That’s pretty bad news for me. At the end of our session today, the physio also strapped my foot to help it rest. He’s going to have another look at it on Monday to see how it responds to a week of rest. MRIs are expensive here in Australia so he said he’d prefer to wait to see whether I need to shell out for the test.
So here’s my lemons: best case scenario I have a serious soft-tissue injury in my left foot and worst case scenario is that I have a stress fracture. Either way, I’ll be unable to run for 4-12 weeks.
Here’s my lemonade: these are chronic injuries I’ve had for years and I know I’ve found a physio who can help me fix them. Even if my 12-in-12 Challenge is off, I have gained so much confidence in the past two months and know that I have what it takes to run ultra marathons. The injuries are long-standing problems, they haven’t been caused by the ultra running. In fact, if it weren’t for the ultra running I probably wouldn’t have gone to see someone about getting them fixed.
I’m going mountain biking with friends this afternoon. I’m allowed to cycle so long as I take it easy. Tomorrow I will go swimming for the first time in months. I’m still doing Tough Mudder next weekend but will just be doing it for a laugh and will be walking up the hills. It will probably be my final event for the year. That means I have three months to work on endurance by swimming and cycling, strength in the gym and flexibility if I can find an affordable yoga class.
When I can run again I’m probably going to focus on either the Northface 100km trail run in May (solo run) or the Oxfam Trailwalker 100km trail run in June (team event). And this time I’m going to do it right rather than just jumping in. I’m enjoying reading two blogs by runners training for ultras (Run Nature and Run Bike Race) and am inspired by their systematic approaches to increasing mileage and running well, rather than just bumbling through.
I hope the news on Monday is good. But I am preparing for the worst. Either way, I can only grow from the experience.
Posted in 12 in 12 for 2012 Challenge, Injury, Physiotherapy, Ramblings, Running, Shin splints, Ultra running
Tagged Injury, Ramblings, Rest, Running, Shin splints, Stress fracture, Ultra running