Gait analysis, new orthotics, counting down to running again…

Hi! 

We’re into February now, I have a few small goals but I’m taking into consideration that I may need extra rest days and that’s okay. So nothing is set in stone. 

I had a gait analysis done privately (not through the NHS again) and it went a little like this…

I walked on a treadmill without any shoes on for a minute or so, followed by doing a squat. 

I watched the video with the podiatrist talking me though everything. I wish I got an image of the footage but I didn’t think. My ankle rolls so far in he said “it looks about ready to actually snap” it probably hasn’t because my hypermobile tendons allow that to happen…with the squat I could see that too. All the load moving through the lower limbs in the wrong way. 

I had a sports massage for the first time (Ouch!!!) to break down any broken tissue in the tibial  region followed by ultrasound therapy. An ultrasound wave is applied to the area where the waves generate heat in the tissue to aid recovery. 

Not going to lie, I didn’t like the idea of it. The overly anxious mind of mine hated the idea of it, but I tried it and after a calf massage my legs felt a bit more fresh. 

I was given new orthotics. Told to stretch my calfs some more before I introduce any calf specific weight training and give it a week…since I wear orthotics it’s easier to adjust to new ones. 


My feet, knees and shins along with my lower back are feeling the readjustment. I’ve got about 4 days till I can run in them πŸ‘πŸΌ – I’m going to take it slowly, 10-15 minutes if I can a couple of days a week.

I really wanted to run this morning. Really wanted to. But I decided to play it safe and follow his advice. He, the podiatrist make the countries Cross Country team and was a professional runner with feet worse then mine. He runs in orthotics and granted he never mentioned hypermobility but I felt relieved that I may actually get back to running like the good old days. He never said a half marathon would be too much, he doesn’t seem to think run/walk needs to be permanent, and I know he’s not a physio…I’m looking forward. I just hope it works out. 


I walked a total of 5 miles today. Covered the last mile with Holly. Radox bath tonight I think! 

Wish me luck! 

Core, Cardio, Cake.Β 

We’re into the third week of January. I sought the opinion of the GP for my knee just to make sure it was okay. The pain I was getting while walking and when I was going to sleep was from when it came out πŸ™ˆ but the GP wasn’t overly concerned too much so I guess that’s not a bad thing. 

This week went a little like: 

Monday: rest day and visit to the GP after work. All clear, all good 

Tuesday: I decided to do 25 minutes on the Watt bike to see how it goes. Introducing low impact cardio to effectively get some work done in the quads without stressing my knee out. 


The Watt Bike is brilliant. Best stationary bike I’ve been on. It tells you which leg is doing the work in real time and works out all sorts of stuff. Stuff that doesn’t make sense to me just yet because I’m not into cycling. However the resistance and the running of the bike, it just seems one step up from anything I’ve been on. 

Wednesday – rest day 

Thursday – Core and Cardio. Core work consisted of; Crunches, side crunches, full Pilates style sit ups, table top crunches, bench lying leg raises and alternating leg raises & 25 minutes on the Watt Bike 

Friday – rest day – it was also spontaneous date night πŸ˜ŠπŸ‘πŸΌπŸ°πŸΈ


Yeah that’s chocolate fudge cake with ice cream and some posh fruit…which I didn’t try because I’m a good Vegetarian πŸ™ˆ

Saturday – today I swam 950m. I thought I did 40laps which would be a round 1km but I miss calculated that one didn’t I! I was slow, taking a minute between laps but I kept all my laps front stroke, the one which takes me the most effort and also helps my upper back the most. 

Sunday – I plan on more core work. 

My plans for next week

 – book in with the podiatrist; I walked down to the place on Friday but he wasn’t in so I’ll just have to call and book in that way. I really want to do this to get back to running. I don’t see any other way back to it properly, without hurting myself again. However it’s going to cost a lot and I’m trying to save for other big things…so it better work out for the best! 

 – back to basics; lunges, body weight squats, bridges and clams. Introduce these on my core sessions and keep my core sessions going. 

How are your January plans going so far?

Thanks 

Kerrie 

Oh ooo we’re half way there…see what I did there?!Β 

So we’re half way though January! 

How’s everyone’s plans holding up? 

For me I decided to run on Tuesday but both knees were telling me my shoes are not right. I half expected it, specially after recording myself in slow motion the very first run. My back flared up later and I spent the past few days taking it easy because of that. I skipped he gym to give it some more time while I priced up podiatrists and cried at the cost of them! 

Thursday – I finished work and was about to leave. I placed my backpack on the floor to get my bus pass and scarf out. Kneeling to reach my knee went. It was disgusting, it was like it crumbled, completely lost all stability and things compressed and grinded that should not ever. However, after the initial potential dislocation, I was upright and painfree. Once it rights itself it’s usually okay – similar things happened before I took up running and going to the gym. My muscles would be weak and my tendons would just let things move to places they shouldn’t and lock out. This time it was worse. However, I had to catch a bus home to I carefully walked, albeit pain free. Usually once everything is back in place it’s hunky-dory. 

Friday was a half day and I wore my boots into work because we had snow! I posted a quick snap on Instagram of our melted snow! πŸ™ˆπŸ‘πŸΌ and my knee seemed okay. In the past it usually would do. 

And today – I decided to have a slow walk to the gym and do some core work, so long as it didn’t put pressure/strain on to the joint. 

Since is happened and how it felt, I am cautious. I need to get some strength into my quads but I darent come back too fast.

Today included 

  1. Crunches – 3 sets of 15 
  2. Side crunches – 3 sets of 15
  3. Pilates style sit ups – 3 sets of 15
  4. Leg raises from a bench -3 sets of 10
  5. Ab cycles – 3 sets of 20

I didn’t want to try a plank in case my knee took some weight. 

The knee in question isn’t painful. Just now and then I get a tweak or a dull ache that just reminds me something had happened. I’m keeping an eye on it. I might just book I with a GP to get an opinion and some peace of mind that I haven’t damaged any cartilage or tendon. I somehow think I’d know if I did, and since the knee looks healthy then I think I’m just over thinking. 

I’ve priced up a biomechanical assessment and orthotics custom made for running and walking – they use two different densities…it’s going to cost an absolute load. If it helps me get back running and sorts my back issue out too it will be worth it. I can’t risk my knee crumbling like it did again. It hasn’t happened for years so taking extended break to let something recover isn’t helping the rest of me…but this seems to be a cycle. 

In other news I tried coconut milk today. 


I blended it with some yoghurt and protein powder after the gym. 

​​
And you never guess what made it’s way home with me after the gym… πŸ™ˆ

So far I’m remaining positive about the situation. It could be worse. I hope you’ve all had a good week and enjoy the weekend! 

Starting 2017 with new shoes! Running, Gym & the running mojo jar…

The first week of January is down! How’s everyone getting on with their plans? 

My week went like;

Monday – I was off work and Pilates hadn’t started back so I headed to the gym for a little hiit workout. I worked legs and cardio. I take two sets of four exercises and repeat them twice. Jumping squats, squats, step ups, walking lunges & squat press, knee ups, burpee, box jumps. 

Tuesday – I went for a twenty minute run/walk of minute intervals. I’m still in my new shoes! New shoes you ask? Hoka One One Clifton 3’s. I have a pronating foot and a neutral, the podiatrist I last saw mentioned I could possibly get away with a cushioned pair of neutrals. So I decided to chance it. They are so cushioned! I managed a total of 1.50miles. I’m just happy to be getting some milage done. 


Wednesday – I took a rest day. 

Thursday – another twenty minute interval run, this time I managed 1.63miles. 


Friday – I planned on going to the gym but my upper back was giving me grief so I decided to have a rest day. Usually I’d battle through it and that’s when injuries flare up even more. Being sensible. 

Saturday – I went to the gym to get arms and core work done in a little hiit session. I was quite surprised at how my core did. I expected to really do bad since my lower back is hurting a lot I know my core is weak…however I did better then I though and must still have some strength left in there! I added some bridges for added umph! 

Sunday – today is a rest day. I’m monitoring my shoulder/back, stretching (cat pose, thread the neeedle, thoracic twists, neck stretches and foam rolling) to help get the niggle out of it. 

What I’ve found floating around on Instagram is other runners making running jars too! (Anna from PipersRun has made a jar too!) 

I’ve decided to add Β£1 to each mile. This is because I know my milage isn’t going to be high, at least for the first two/three months of the year while I find get back on my feet fully. By the end of the year I should have a chunk where I can buy myself some new running gear. I’d like to upgrade my Garmin at some point πŸ˜ŠπŸƒπŸ»β€β™€οΈπŸ‘πŸΌ  so far, Β£3.13 in the pot 😊 Year my Sharpie art isn’t the best πŸ˜‚


I couldn’t get booked into my Pilates class for Monday which I’m a bit disappointed about – I need to sit and work out my days for next week and plan ahead. 

How’s your first week of 2017 gone? 

2016 – I learnt not to give up.Β 

2017 is nearly here! I’m looking forward to it. 

2016, for running has been a dreadful year. I only managed a 5k and a 10k event…which I’m grateful I managed to complete! 

However, my milage for 2016 was a abysmal. 


I faced IT band issues the previous year but tried to manage it myself. However in January when I had an issue with my new running shoes the shop manager suggested I saw a physio to try and deal with the potential shin split pain I was getting. 

So I went and it was really worth going. I got loads of advice and help, however it wasn’t a walk in the park. 

I had to and still have to run run/walk. I have to keep on top of bridges and clams. I have to wear orthotics in my shoes daily and when you’re shoe shopping and have the choice of two pair of shoes because they are the only ones that fit your insoles in is frustrating. I may even need a more in depth gait analysis and custom insoles (so expensive!) I have to work hard at core work, muscle strengthening exercises all the time and I’m prone to injuries. I managed to pull a muscle in my back putting my jeans on two weeks ago…

I’m not going to lie, I wanted a half marathon done in 2016. I trawled the internet in search of my first half marathon in January. I spent a while reading reviews, reading people’s blogs etc.

The day I went to run but only managed a mere 3 strides is one of the days where I thought about calling it. I went to the gym instead. 

2016 pushed me but not how I wanted it to. I wanted to double my milage and achieve that half marathon distance. Instead it pushed me to put my shoes back on when I knew I wasn’t going to get more then a mile and a half done. It pushed me to keep my head up when I knew my pace had doubled because I had to take walk breaks. 

When the physio scrunches her face up and goes “well running really isn’t…like biking, swimming you’ll be fine with just…your biomechanics, how you’re built you have to take it easy” it’s hard to lace up and go. 

175.3 miles off pushing through negative thoughts and plowing on, not willing to give up on running. It’s hard. I could have, given the milage I did, give up. 

I’m waiting on a package to arrive to try something new. I’m hoping I’ll start 2017 off with repeating the C25K just to build up the strength and stamina again. Pilates, gym weight training and swimming is all planned. 

I’m aware the road is going to be tough but let ‘av it! 

I wish you all the best for 2017! 

πŸƒπŸ»β€β™€οΈ

Resting over the Christmas period…kind of! πŸŽ„

Hello,

So all was going well; I was getting a 5k done every week. They were still intervals and still mega slow but it was getting done!

The gym was going well, seeing improvements on balance, stability and strength. Even though it wasn’t a lot, it was continious and in the right path.

I foam rolled, stretched and did all my t-spine twists and t-spine stretches. I made it to every Monday night Pilates class bar one to have a catch up with a friend I don’t see (they live way out of town).

And a week Β ago I woke up, went to my my jeans on, pulled the muscle in my back! The same area which has given me stick for a year. The same area I paid to see a physio for. It really did feel unfair. All this hard work and effort I’ve put in so make myself stronger just so I could run…

I rested but kept mobile. The hot water bottle was my best friend. I even took painkillers. I went for a swim a couple of days ago and did 500m.

It’s healing nicely and in good time but I actually have two weeks of annual leave and I’m getting pretty bored. I just want to run or gym it. I’d even do cardio in the gym 😱, I might stay at home and do some Pilates core work in the next few days and go back to the pool. Maybe a complete break is what I need. I’ve priced up custom insoles and a thorough biomechanics assessment for next year. It ain’t cheap and I’m not saying my NHS Podiatrist was wrong with anything but I don’t think the adjustable orthotics are working and I need something for running. I’m hoping to get this done early January.

I really am hoping for a better 2017.

I hope you all have a fantastic Christmas! I’m looking forward to hearing about it –

Who’s put running gear / fitness gear on their list?! I know I have πŸ‘πŸΌ

πŸ˜ŠπŸŽ„πŸŽπŸŽ‰β›„οΈβ„οΈ

Kerrie