Long story short - got rid of knee issues by doing physio over the last 3-4years. I can now run without knee pain, but do get stiff knees if I have to sit still for too long.
Now the issue is that I seems to have pulled / strained something down the back of my left leg [starting at glutes and extending down to back of knee]. I have been stretching, rolling, doing yoga. I have recently run a good-for-age 10K, with this strain. I am able to zone it out whilst running so it's uncomfortable but not painful enough to stop me from running. Walking is more uncomfortable. Did a 7.5km interval session yesterday and seem to have pulled something in my right leg now too. This is despite stretching before and after and not pushing myself at all. When I say 'intervals' it's never at full out sprint by any stretch of the imagination!
Am I just getting old [at 55? I don't think so!] and need to take it easy [I only run 3-4 x week and usually around 5K, so I can't really cut down much more, or I'll be doing nothing at all!] and should I just accept the odd twinge here and there. I would love to be able to finish a run feeling loose and fluid like I used to!
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Comments
You don't say what else you do, any strength and condition work, and/or regular Pilates/Yoga. If none, then maybe you need to think about some extra work to keep your legs strong? Maybe now that you've dropped your mileage so much that running alone isn't enough to keep you as injury proof as possible
For quads right now, I'm doing a yoga 'bridge pose' which doesn't stretch the hamstrings, but strengthens them.
http://www.yogabasics.com/asana/bridge/
I have just started trying daily 'planks' - RW article suggested holding these 3x a day for up to 60seconds at a time is great for core! I'm feeling the benefits already!
http://www.yogabasics.com/asana/plank/
Incidentally, what's a GFA 10k? I've only ever heard of GFA times for marathons.
http://static1.squarespace.com/static/57260f1fd51cd4d1168668ab/572617390bc068d41355b4dd/5726173c0bc068d41355b574/1462114108394/simple-running-injury-prevention-sheet-oct2012.pdf?format=original
http://www.greglehman.ca/blog/2012/10/15/basic-runners-strength-training-program-one
a good bit of info from a well respected physio.
Lots of physio - she thinks that the discs in my lower spine are compressed which is causing referred pain down the back of my legs [and also makes me twitch very occasionally when walking/running].
Still so sore and 'unrelaxed'. Ran my usual social 5K last night. Meant to be nice and easy chatting pace, but just felt so unco-ordinated and stiff as a board. Been doing yoga several times a week for back / hammies, but just doesn't seem to be improving. Run home after was so uncomfortable.
The really frustrating thing is that I actually ran a parkrun PB on Saturday, so I'm perfectly capable of running well, but it exhausts me and I was hobbling home afterwards! Not out n out pain, just stiff and achy. I do yoga stretches [mindful of pain - I don't bend down and touch the floor without a knee bend, for example] as soon as I have finished a run, but don't know what else to try.
Just started taking an iron supplement - although recent bloods pre-minor operation didn't show anaemia.
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