Cyclists with a "Running" Problem

[Gringo]

So, this struck my wife about three weeks ago and, irritatingly, just hit me this morning. I had to hobble the downhills on a 5km TT. I'm on my way to Physio this afternoon but the consensus I've received so far, from two excellent physios is:

 

• Reduce my distance but don't stop running or I'll tighten up in other areas and have even more problems

• Speedwork is probably better than slow runs right now. It'll use more range in my stride. The suggestion was 200 and 400m intervals but with a walk back to the start rather than a slow jog.

• I was told not to foam roll the IT band as it could aggravate it further when it just needs to heal. Rather ice it after runs and then use heat packs later. Plus lots of stretching.

• I was also told that it's not going to get worse, there won't be any catastrophic failure, I must just woman up* and endure it until it heals.

 

Why are you waiting until Friday to see the physio?

 

*On that note, my wife ran her 60km a week ago with painful ITB from the very start. She's made of iron.

 

Hi,

 

Thanks for the advice Barry. Its just foreign to me as I have never had a niggle like this before so not sure how to handle it? I ran Colgate 32km on Saturday and felt good (running average 5:30's/km) up until the 25km mark and then the good old hot knife stabbing on the side of the knee reared its ugly head. I don't use painkillers with running so that option doesn't really appeal to me. Seeing the physio on Friday because I am so busy at work at the moment.

 

Will rest this week and see what the physio says, I dont just want to stop running completely, want to have a decent taper before Comrades...

[Gringo]

ITB,

• Physio immediately and have the needles
• Physio will show you how to use tape to support knee and ITB band
• keep running shorter distances
• Glutes, abductor and flexor stretches
• No foam rolling
• Alternative ice and heat packs after any running
• Rest leg whenever possible.

Should see recovery of the ITB in around 3 weeks.

 

I did Ironman last year with an ITB (mild strain) 10 days after getting it and also did CPT marathon with a recurring ITB which was not so mild, which I had for 5 weeks prior to running.  For the CPT marathon I wore a medical brace to give the knee some additional support.  15kms into the race it started to hurt a lot and still finished in a respectful time (not walking once).  Had physio on it in the tent after the race and next morning was walking without issue.... so can be done!

Thanks for the advice Shaper! Did you take any painkillers on the run?

[Barry Stuart]

Hi,

 

Thanks for the advice Barry. Its just foreign to me as I have never had a niggle like this before so not sure how to handle it? I ran Colgate 32km on Saturday and felt good (running average 5:30's/km) up until the 25km mark and then the good old hot knife stabbing on the side of the knee reared its ugly head. I don't use painkillers with running so that option doesn't really appeal to me. Seeing the physio on Friday because I am so busy at work at the moment.

 

Will rest this week and see what the physio says, I dont just want to stop running completely, want to have a decent taper before Comrades...

 

Good strategy. I don't think painkillers or anti-inflammatories are a good idea either. They just mask problems and the antiflams risk other issues. Sorry it's happened but, as you say, the long miles are behind us at least.

 

I know how you feel. My wife literally said to me last night, "You're so lucky, you just run and never stretch or cross train or anything and you don't ever have problems."

 

Thanks for the commentator's curse, Jess.

[Gringo]

Good strategy. I don't think painkillers or anti-inflammatories are a good idea either. They just mask problems and the antiflams risk other issues. Sorry it's happened but, as you say, the long miles are behind us at least.

 

I know how you feel. My wife literally said to me last night, "You're so lucky, you just run and never stretch or cross train or anything and you don't ever have problems."

 

Thanks for the commentator's curse, Jess.

Haha, its just first comrades panic on my behalf. Its just such a long race and I have put in a lot of training km's so dont want to fall short now. Just shows how important stretching is. I usually wing it with cycling and running and rely on my general fitness but I guess if you doing huge millage this is what happens. But it seems ITB is a very common problem with runners which comforts me a bit, hahaha

[Lexx]

Klomp sissies!

Ha ha ha. Yes, I hate the cold. Lol

[candz1]

Any advice on Achilles tendon treatments?

 

For what its worth...my husband been battling with Achilles and PF..he refused to accept it was his shoes and struggled for almost a year until we went to a shoe talk that the Durban Runner chap gave..he finally gave in to pressure and bought a pair of Hoka Bondi...and he admitted this weekend after a 35km and 21km trail run weekend that they shoes are all they all made out to be! He is very happy with them and even entertained the idea of buying me a pair..(that was the longest but most profitable nag session ive ever had  )!

[travisza]

Just finished plotting the Comrades route on Strava. Distance is out slightly but anyway, it gives a decent idea of the terrain. I'm scared now.

 

https://www.strava.com/routes/13088585

 

Worst thing about this is; if you save this route under your own profile Strava gives you your goal time....thats messing with your head!

[Stretch]

Itb.... I've said it twice before.. I'll say it again....deep tissue massage... And after it you should have roasties along the itb... That's how intense it should be

 

 

Then run on grass... Track sessions are excellent at this time. Itb is due to running on a camber mostly.. Flat track won't inflame it

[Mudsimus]

Any advice on Achilles tendon treatments?

Rest. And 12 weeks of heel drops. Im in week 8 of rehab now and the results are only showing now.

[SwissVan]

So, this struck my wife about three weeks ago and, irritatingly, just hit me this morning. I had to hobble the downhills on a 5km TT. I'm on my way to Physio this afternoon but the consensus I've received so far, from two excellent physios is:

 

 

• Speedwork is probably better than slow runs right now. It'll use more range in my stride. The suggestion was 200 and 400m intervals but with a walk back to the start rather than a slow jog.

 

• I was also told that it's not going to get worse, there won't be any catastrophic failure, I must just woman up* and endure it until it heals.

 

 

????????

So im not a physio or anything

Call me a dinosaur ???? if u like....

BUT

Those 2 suggestions sound like the worst advice for someone suffering from genuine ITB knee pain

 

Just remember why we feel pain, it’s a warning to stop ????

Running should be about enjoyment and not how much pain you can tolerate!

 

Lecture done and dusted ✅

[Gringo]

So im not a physio or anything

Call me a dinosaur if u like....

BUT

Those 2 suggestions sound like the worst advice for someone suffering from genuine ITB knee pain

 

Just remember why we feel pain, it’s a warning to stop

Running should be about enjoyment and not how much pain you can tolerate!

 

Lecture done and dusted ✅

I think all the advice is valid SwissVan. I have heard from numerous people that you musnt just stop running. In my case - because I have done the Millage already, I am going to not run for a week or two to let the knee rest. Think what caused the ITB issue was over exuberance on the Loskop Ultra downhills followed up the next weekend with a tough hills session. 

[Mudsimus]

I think all the advice is valid SwissVan. I have heard from numerous people that you musnt just stop running. In my case - because I have done the Millage already, I am going to not run for a week or two to let the knee rest. Think what caused the ITB issue was over exuberance on the Loskop Ultra downhills followed up the next weekend with a tough hills session.

The inflammation and pain wont subside if you keep doing what caused it in the first place. To stop running is not the answer, to stop running before you feel any pain is. If you continue running even through the slightest notion of itb pain you will make it worse

[shaper]

So im not a physio or anything

Call me a dinosaur if u like....

BUT

Those 2 suggestions sound like the worst advice for someone suffering from genuine ITB knee pain

 

Just remember why we feel pain, it’s a warning to stop

Running should be about enjoyment and not how much pain you can tolerate!

 

Lecture done and dusted ✅

Your a dinosaur 

 

Maybe you still from the old school of rehab, stop everything, curl up in a ball and hug yourself, suck on your dummy and chant "woe is me" 

 

My physio actively encouraged me to continue running 3 times a week 5-8km and to only stop if the pain was acute.  Throughout the time whilst I had physio once a week, we would discuss the pain, discomfort on the runs and adjust the running frequency if needed....... in fact I had more pain and almost tears from the massaging she was going... the dry needles were almost pleasant 

[Andrew Steer]

Bruce's take on the taper... looks pretty spot on to me. 

http://www.brucefordyce.com/single-post/2018/05/07/THE-COMRADES-PRERACE-TAPER

[Jackes]

Itb.... I've said it twice before.. I'll say it again....deep tissue massage... And after it you should have roasties along the itb... That's how intense it should be

 

 

Then run on grass... Track sessions are excellent at this time. Itb is due to running on a camber mostly.. Flat track won't inflame it

 

How often and how many deep tissue massages?

 

I am not convinced about the camber effect, not in my case in anyways.   Due to the times of night that we run, I only run in the middle of the road and that did not help me much.

[Paddaman]

"Then I believe it will be time to start a 3 week taper to race day. Each runner will know how much to cut back but as an example I used to slash about a quarter or third of my training load off each week. I used to run 10 weeks of 160-200 kilometres a week, then I would cut that to 120 kilometres for the first week of my taper and then run 80 kilometres in the second week. At the same time I sharpened up by running some faster quality, track, hill and time trial sessions. This helped to bring me to a racing peak on race day."

 

I think Bruce is a different type of machine.  Peaking at 200km a week is like over 25km a day.  His first taper is what I would dream of in my worst peak (120km), his second taper is my peak (80km).  To add insult in injury he then does "sharpening" at this time.

 

For me I think I will peak at 100km a week, and taper to 60km and 40km respectively and sharpen on TT and hills only.....(but then I only run marathons and 50km races and not the big C) :w00t: :w00t: