In my knee. In my calves. Pretty much a mess right now and starting to feel like I'm never going to be a runner. I've been really slacking on my running lately because my left knee is still bothering me. I'll take a few days off, take another stab at it, get sore again, take a few more days off, and so forth. Yesterday I decided it had been long enough (like a week at least) and I had two dogs that were in desperate need of exercise so I ventured down to the Back Cove path, through Payson, and up and down Ocean Ave with them. My knee started acting up after probably about only a 1/2 mile. I should have stopped right there but instead I kept alternating walking with running thinking I could just work through it. By the time I was done I was battling shin splints in both legs and a knee that felt like a weedwacker was going off inside it. I just don't know what to do. New sneakers? Ice? X-ray? Someone suggested today that I try those toe-shoe things that are essentially like running barefoot but no way in hell am I going to be seen in those fugly things! Maybe I'm just being a baby (which I may or may not have a tendency to do) but it really hurts! Taking the rest of this week off for sure :(
On a happy running note though, a friend of mine told me about this website called mapmyrun.com. I only checked it out briefly yesterday but I was able to place markers at all of the turns on my usual running trek (you input the starting address and a map appears for you to work with) and it calculated the mileage for me. Pretty cool if you ask me and pretty exciting seeing as what I thought wasn't much more than 2 miles is actually 3.25! You can set the elevation, input rest stops, and all kinds of things but I haven't gotten that far into it yet. Highly recommend checking it out though. No more need for a pedometer!
Although my posts have been seriously lacking lately, my workouts haven't been that bad. Today was a bi's and tri's day. Here's the quick run-down of my routine (nothing out of the ordinary here):
1. Regular bicep curls, 3 sets of 8 with 15 lb. dumbells. I didn't use the bosu ball for added core work today because I figure the added stress on my knee wouldn't be a good idea.
2. Tricep cable pull-downs, 3 sets with 30 lb. resistance (12-10-8 rep sets).
3. Hammer curls, 1 sets of 8 with 15 lb. dumbells and 2 sets of 8 with 12.5 lb. dumbells.
4. Tricep bench dips with my feet on a stability ball and a 25 lb. plate on my quads.
Abs:
5. 4 sets of 30 stability ball crunches (2 sets forward and 2 sets side-to-side)
6. Side and front planks (30 secs each side) followed by a vinyasa flow (low plank to upward dog and then downward dog) and a bunch of leg stretches
Afterward it was a short dog walk around my neighborhood so no one would see my crippled, hobbling ass and that was it for the day. Praying I wake up tomorrow after a good night's sleep with no more knee pain!
Alright Arielle, we'll figure this out...get you back at it...
ReplyDeleteSkip the x-ray...x-rays are bad news. They don't do anything but tell you you fractured your tibia, or fibula or patella...basically a confirmation of bad news. We'll assume (for now) that you are healthy with no fractures.
New shoes is always a good (yet expensive) idea. Ice is also always a good (yet pain in the ass) idea. The net value accrues...you need to do it consistently.
I completely agree on the toe shoe things ... hahah ... ridiculous ... skip that too. Your posture, alignment and strength throughout your entire foot, leg, core and body is what will dictate efficiency, health and productivity, not any extraneous apparel. You can have this (or not) with or without shoes...you can do it in the "fuglys" or do it in a dress... Running without shoes or in those hideous slippers will most likely allow you to engage the muscles and tendons of your foot and lower leg more than you may with "real" running shoes. One major tendon, the achilles tendon, will be eccentrically stretched more without shoes than with them. This could be good for a strong healthy tendon and deleterious for a weak or chronically aggravated one.
I have one thought on the origin of your knee pain. How is your running stride and mechanics? Do you effective follow a "toe up, knee up, heel up" stride pattern or do you over stride? If you over stride you can really affect your knee with the jarring and breaking action. The stress could be multiplied to an overwhelming level and you may be harming the internal make up of the joint. This is something most people "can't see" or aren't aware of. They may feel pain but don't know why. It's easy to fix.
Shin splint pain can occur because of discrepancies in lower leg strength (i.e. between your gastrocnemius and tibialis anterior muscles). Your gastrocnemius (or "calf" muscle on the street) is responsible for plantar flexion (lifting your heel off the ground) and your tibialis anterior muscles (those in the front of your leg or shin area) are responsible for dorsiflexion (lifting your toes/forefoot off the ground). People naturally have stronger plantar flexion capabilities than dorsiflexion capabilities as one is a naturally occurring movement in daily life and the other needs to be isolated through training.
Simply incorporate this movement into workouts. Do some "toe" raises by standing on your heels and lean against a wall...then lift and lower your forefoot. You can also simply walk around on your heels with your forefoot isometrically raised to isolate this muscle.
Chronic overuse causes these pains and problems...if you can find the right blend of rest and work (and over time get those areas conditioned) you will strengthen your body and be able to withstand more stress and impact. In the beginning it is tough. I had "shin splints" in high school a little bit... and never, ever, ever again have I had them...no knee problems either...my achilles heel, is my achilles heel...but through the application of above mentioned methods and others that more directly pertain to my problem, I have managed it well and can still do everything I want ... and need ... for good physical and mental health.
That leads us to our last component! Mental health! Stay positive! You can do it... you got people who support you and fans who pull for you. Just keep getting "better" all the time. Apply new knowledge with new focus and support and you can do anything you want! It doesn't have to be all done in one day or one session. The walk/run combo thing is a good idea... maybe running 1/4 or 1/2 mile at a time, combined with walking, is a good idea. Just keep the "toe up, knee up, heel up" and don't over stride. Wear new shoes and no "fuglys"!! hahah
DeleteWhen you believe you are down or there is a problem, your body will manifest that reality for you. It seems like it's rained every day since I graduated so that doesn't help the mindset or the feel of the body. Warm up well and cool down well. Always apply your recovery techniques: foam roller, massage, stretching, ice, soaking your body (legs) in "cool" water... and warm up techniques: self massage of body parts (i.e. knee area or other problem areas), dynamic exercises, raise core body temperature, promote blood flow, etc.
Your crippled ass is fine. You'll be back.
By the way, did you wake up with no more knee pain? Haha