This post is for my reference really rather than a wider audience.
This all relates to recovery from the Achilles Tendinopathy I suffered 6 months ago.
Yesterday felt really good after the Gym session and pool. I took the precaution of 20 min ice at home and took it easy the rest of the day. Ibuprofen gel applied after evening meal to help with an inflammation as there was an odd feeling of stiffness/pressure/weakness? about my ankles.
At bed time, I was alarmed to note actual pain in right tendon quite low down. Compression sleeve on overnight and this morning no pain in tendon but still this odd tentative feeling of weakness. Both heel bones have slight aches to the sides and I feel faint stinging sensations where the tendon runs into the calf, particularly on left leg.
Feeling gently along the tendons triggers no pain and both seem nicely narrow and smooth so I don't think there is any injury.
I am hoping this is all related to my having upped my exercise frequency, tension and duration and is part of healing and regaining strength.
For the last week or so, I've amended my stretches from 15 at 5 secs quite jerky to 5 at 15 secs slow and controlled. I was doing mostly straight leg but I now always do straight and follow with knee bent. I've also added eccentric work on the edge of a step; 5 x straight leg to toes then on one leg down to heel lower than step followed by the other leg and then the same again with knee bent.
For exercise sessions, I'm concentration on warming up the muscles and tendons beforehand and stretching afterwards. There is differing opinion relating to stretching, particularly before, but reading a lot and trying to assess which sources have credence, this is the direction I have chosen. One source is the BUPA Great Run Training page Stretching section.
All this considered together with it being the 1st week I've done 2 full sessions at the gym and pool means a lot is being asked of them. I think/hope I'm doing the right thing; I'm pretty sure I should have attended to the exercises more thoroughly earlier on - laziness and lack of will power are not good for recovery.
Next gym session in 5 days.
Friday, 30 November 2012
Monday, 26 November 2012
No Contract - More Gym
At the beginning of last week, an IT contract I'd been working on for some time ground to a halt. A shame for me but very sad for the many people who lost their jobs as 2 companies collapsed in on themselves with mass redundancies. I counted many of these people as friends and regret not getting chance to say good bye. I wish them well.
The other side of this coin is that, just as I was considering trying to increase the frequency of my Treadmill sessions beyond the one day a week I had free, this has released 3 more days so I am getting in 2 sessions a week. Last week I stuck with 10 minute sessions with just 3 minutes of running interspresed with one and a half minutes walking. Today I upped it to 25 minutes with 7 one minute runs totalling 1.6km (1 mile). Each treadmill session followed with a swim, 20 lengths today.
payasUgym is a fantastic bargain when using Tesco vouchers. I've had about £40 worth of sessions now but only spent two £5 Tesco vouchers as a result of new joiner and other miscellaneous bonuses. A £5 Tesco voucher gives £15 of payasUgym which is 3 sessions so effectively £1.67 a go for a fully equipped gym and a 20m pool.
I'm now totally into the Runkeeper Android app and runkeeper.com website for tracking all my training. The treadmill and pool activities are entered manually whilst such as the 6km road walk this Sunday was recoreded and saved by my smart phone. I also keep a log on the BUPA Great Run website which ties into my ultimate target of 60 mins for the Great Manchester 10km just after my 60th birthday in May 2013, hence twitter hashtag of #60at60.
Be prepared, if the achilles survive, this will shortly become a sponsored event so be ready to dip into your pockets.
The other side of this coin is that, just as I was considering trying to increase the frequency of my Treadmill sessions beyond the one day a week I had free, this has released 3 more days so I am getting in 2 sessions a week. Last week I stuck with 10 minute sessions with just 3 minutes of running interspresed with one and a half minutes walking. Today I upped it to 25 minutes with 7 one minute runs totalling 1.6km (1 mile). Each treadmill session followed with a swim, 20 lengths today.
payasUgym is a fantastic bargain when using Tesco vouchers. I've had about £40 worth of sessions now but only spent two £5 Tesco vouchers as a result of new joiner and other miscellaneous bonuses. A £5 Tesco voucher gives £15 of payasUgym which is 3 sessions so effectively £1.67 a go for a fully equipped gym and a 20m pool.
I'm now totally into the Runkeeper Android app and runkeeper.com website for tracking all my training. The treadmill and pool activities are entered manually whilst such as the 6km road walk this Sunday was recoreded and saved by my smart phone. I also keep a log on the BUPA Great Run website which ties into my ultimate target of 60 mins for the Great Manchester 10km just after my 60th birthday in May 2013, hence twitter hashtag of #60at60.
Be prepared, if the achilles survive, this will shortly become a sponsored event so be ready to dip into your pockets.
Wednesday, 14 November 2012
1 Mile Forward
After a weekend in Derbyshire with a 7.5 ml walk on Saturday and 2 miles each way to the pub on Sunday, I had a little high calf pulling and slight discomfort in tendons. The trainers I walked to the pub in have a firm high back and I now think that was more responsible for the tendon discomfort than the tensioning. By this morning I was happy that I could return to the gym which is a day early this week due to appointments on Thursday.
I stretched things further today with a 25 min treadmill session which seems to have gone well.
It started with a 5 minute walking warm up at 4 kph, which feels a comfortable walking pace, then 7 x 1 min at 7 kph which I find a casual running pace. These Run intervals were alternated with 1.5 or 1 min walks over 15 mins.
The last 5 mins was a treadmill controlled gradual cool down with the elevation gradually dropped from the 2.3 I had set down to zero. Total distance 1.6 km which is coincidentally 1 mile.
As I hoped in my last post, I did extend on the treadmill last week but I struggled with the mechanics of changing the settings from a 10 min simple 'quick start' session including trying to use the Intervals programme which proved no use at all. The result was a rather fragmented effort with halts and wrong speeds and elevations but was a little beyond previous attempts resulting in about 5 mins of run intervals..
I continue to finish off with 10mins in the pool after each treadmill session and currently feeling rather optimistic. Seeing the osteopath tomorrow for another check and laser so it will be interesting to hear what he says.
I stretched things further today with a 25 min treadmill session which seems to have gone well.
It started with a 5 minute walking warm up at 4 kph, which feels a comfortable walking pace, then 7 x 1 min at 7 kph which I find a casual running pace. These Run intervals were alternated with 1.5 or 1 min walks over 15 mins.
The last 5 mins was a treadmill controlled gradual cool down with the elevation gradually dropped from the 2.3 I had set down to zero. Total distance 1.6 km which is coincidentally 1 mile.
As I hoped in my last post, I did extend on the treadmill last week but I struggled with the mechanics of changing the settings from a 10 min simple 'quick start' session including trying to use the Intervals programme which proved no use at all. The result was a rather fragmented effort with halts and wrong speeds and elevations but was a little beyond previous attempts resulting in about 5 mins of run intervals..
I continue to finish off with 10mins in the pool after each treadmill session and currently feeling rather optimistic. Seeing the osteopath tomorrow for another check and laser so it will be interesting to hear what he says.
Tuesday, 6 November 2012
Dangerous Optomism
Over the last 2 weeks, close to normality seems to have returned to my achilles. The tubular bandages which I often felt a need for and the ibuprofen gel next to the bed have not even been considered for use.
My stretching exercises continue everyday and the stairs at work continue to be trod up and down as I get calls to different desktops for support and I feel no suggestion of weakness.
Lynne and I spent last week in the Trossacks including a 5 mile walk with over 1000ft ascent after which I felt very mild tenderness in the left for a short while and then another walk with a very steep 450ft ascent. After these climbs and 600 miles of driving with clutch foot hovering I am not detecting any problems.
Hoping to get on the Treadmill on Thursday and intend to be a LITTLE more adventurous having resisted the temptation for several weeks.
I know that I mustn't be too optimistic but I also mustn't shy away from developing strength and flexibility, I keep reminding myself that I could easily undo the good work and all would be lost.
My stretching exercises continue everyday and the stairs at work continue to be trod up and down as I get calls to different desktops for support and I feel no suggestion of weakness.
Lynne and I spent last week in the Trossacks including a 5 mile walk with over 1000ft ascent after which I felt very mild tenderness in the left for a short while and then another walk with a very steep 450ft ascent. After these climbs and 600 miles of driving with clutch foot hovering I am not detecting any problems.
Hoping to get on the Treadmill on Thursday and intend to be a LITTLE more adventurous having resisted the temptation for several weeks.
I know that I mustn't be too optimistic but I also mustn't shy away from developing strength and flexibility, I keep reminding myself that I could easily undo the good work and all would be lost.
Saturday, 27 October 2012
Ups and Downs follow Ups and Downs
Went for our first walk with any decent incline last weekend, a lovely 6.5 miles near Labybower Reservoir on a stunning blue skied October day amongst beautiful autumnal colours.
Only 500ft ascent but all in one section and quite taxing, didn't hurt at the time but the next day I had real pain in left calf at the top of the tendon and the tendons themselves were touch tender. By the end of the day, my left knee was killing, largely, I think, as a result of walking oddly because of the tendons but I've also a vague memory of banging it which may be relevant. Somewhat panicked at this stage and once again, very down.
However, day by day over 3 days improvement was massive. When Thursday arrived, I didn't dare go near the treadmill but went for a swim and did some under water peddling which seemed to help the knee immensely.
Now, a week since the walk, things feel almost back to where they were so maybe a lot was muscle and stretch; I hope so. My calf stretching exercises this week pull a lot more but again show ongoing progress.
Off to Scotland for a few days now and most walks from where we're staying are severe gradients so we'll see what the week brings. I think I'll be searching out some old railway walks in the valley.
It's now 6 months since my over enthusiastic and injuring first run which feels like an eternity. 7 months to the Great Manchester Run, I wonder whether I'll make it, I hope so.
Only 500ft ascent but all in one section and quite taxing, didn't hurt at the time but the next day I had real pain in left calf at the top of the tendon and the tendons themselves were touch tender. By the end of the day, my left knee was killing, largely, I think, as a result of walking oddly because of the tendons but I've also a vague memory of banging it which may be relevant. Somewhat panicked at this stage and once again, very down.
However, day by day over 3 days improvement was massive. When Thursday arrived, I didn't dare go near the treadmill but went for a swim and did some under water peddling which seemed to help the knee immensely.
Now, a week since the walk, things feel almost back to where they were so maybe a lot was muscle and stretch; I hope so. My calf stretching exercises this week pull a lot more but again show ongoing progress.
Off to Scotland for a few days now and most walks from where we're staying are severe gradients so we'll see what the week brings. I think I'll be searching out some old railway walks in the valley.
It's now 6 months since my over enthusiastic and injuring first run which feels like an eternity. 7 months to the Great Manchester Run, I wonder whether I'll make it, I hope so.
Friday, 19 October 2012
Treadmill and Not Listening
A little over a week ago, I tentatively approached the gym with my payasUgym voucher on my 'phone. The chap on reception showed me around and gave me an intro' to the treadmill. I had explained my situation intending a very gentle re-introduction after torn tendons so it was the treadmill and the pool that I was interested in.
One thing he advised was to adjust the elevation on the track as running on the flat didn't prepare well for a later transition to outdoor running and wasn't good for posture and heel impact. I should have listened better because both runs so far have been at 4.3 which, having researched a little, I gather 1-2 is considered equivalent to outdoor running and 4 is moving into hill running. Next time I'll lower it. Bad mistake really as the gradient will have added to the tension on the achilles which I am supposed to be keeping low at this point. I vaguely recall that he told me 1-2 but I forgot.
I started the treadmill on Quick Start with intent of doing up to 6 cycles of 1 min run / 1 min walk. I thought I'd do 5 min walking at 2.5mph to warm up and get the feel of the rolling track then raised the speed to 5mph. After 1 min I dropped to 2mph as I wanted easy walk and thought the 2.5 probably a little high then up to 4.5mph as the 5mph had felt risky on the achilles. After the 3rd run period, the treadmill announced a cool down period; I hadn't worked out that Quick Start is a 10min session. As it was, I was quite glad that it had forced me to stop before I pushed further than I should.
They also have a 20m pool so my run was followed with a swim. I did about 20 lengths, didn't count but I probably pushed the effort a little which was far from resting the achilles. After that I headed to Tesco's to do a full weekly shop with trolley and by the time I was in the car I was aware of achilles discomfort.
The next few days I had occasional stinging inside tendons and some tenderness in the left. I initially found myself hobbling for no apparent reason, I think fear was the most likely after so many months, panic at any reaction and disappointment that all was not perfect.
A week later I felt I should risk it again but remain at a similar level. This time I knew the sequence and did a similar but more controlled pattern as the previous week followed by a deliberately gentle few lengths of the pool and avoided any taxing activity after ward.
I have the same feeling of having to be careful but for no definite reason. I can feel post activity tensions and tingling in muscles and tendons but I think mostly from unfamiliar activity.
Assuming the next week goes OK, I plan to return again but to experiment with a slightly longer exercise with the elevation reduced to a more appropriate level.
One thing he advised was to adjust the elevation on the track as running on the flat didn't prepare well for a later transition to outdoor running and wasn't good for posture and heel impact. I should have listened better because both runs so far have been at 4.3 which, having researched a little, I gather 1-2 is considered equivalent to outdoor running and 4 is moving into hill running. Next time I'll lower it. Bad mistake really as the gradient will have added to the tension on the achilles which I am supposed to be keeping low at this point. I vaguely recall that he told me 1-2 but I forgot.
I started the treadmill on Quick Start with intent of doing up to 6 cycles of 1 min run / 1 min walk. I thought I'd do 5 min walking at 2.5mph to warm up and get the feel of the rolling track then raised the speed to 5mph. After 1 min I dropped to 2mph as I wanted easy walk and thought the 2.5 probably a little high then up to 4.5mph as the 5mph had felt risky on the achilles. After the 3rd run period, the treadmill announced a cool down period; I hadn't worked out that Quick Start is a 10min session. As it was, I was quite glad that it had forced me to stop before I pushed further than I should.
They also have a 20m pool so my run was followed with a swim. I did about 20 lengths, didn't count but I probably pushed the effort a little which was far from resting the achilles. After that I headed to Tesco's to do a full weekly shop with trolley and by the time I was in the car I was aware of achilles discomfort.
The next few days I had occasional stinging inside tendons and some tenderness in the left. I initially found myself hobbling for no apparent reason, I think fear was the most likely after so many months, panic at any reaction and disappointment that all was not perfect.
A week later I felt I should risk it again but remain at a similar level. This time I knew the sequence and did a similar but more controlled pattern as the previous week followed by a deliberately gentle few lengths of the pool and avoided any taxing activity after ward.
I have the same feeling of having to be careful but for no definite reason. I can feel post activity tensions and tingling in muscles and tendons but I think mostly from unfamiliar activity.
Assuming the next week goes OK, I plan to return again but to experiment with a slightly longer exercise with the elevation reduced to a more appropriate level.
| Thursday 11th October elevation 4.3 10 min: 5 @ 1.5mph 1 @ 5 mph 1 @ 2 mph 1 @ 4.5 mph 1 @ 2 mph 1 @ 4.5 mph cool down: 3 @ 2 mph 0.4 ml Swim: approx 20 lengths |
Thursday 18th October elevation 4.3 10 min: 1 @ 1.5mph (2.4kph) 4 @ 2.5mph (4kph) 1 @ 4.5 mph (7.2kph) 1 @ 2 mph (3.2kph) 1 @ 4.5 mph (7.2kph) 1 @ 2 mph (3.2kph) 1 @ 4.5 mph (7.2kph) cool down: 3 @ gradual reduction from 4.5 to halt 0.4 ml (0.64 km) Swim: approx 12 lengths |
Thursday, 4 October 2012
Fab and Glowy
It was osteopath day today and it's looking good.
After examination he described my progress as "Fab"! He can still feel damage in the presence of a few nodules in the left tendon and the right is still thicker than it should be but he was very pleased with my condition.
I discussed my thoughts of getting some gentle runs in on a treadmill soon and he said, Yes, I don't see why not, but give it a couple of weeks. My payasUgym voucher expires 28th October so it will be before then.
After manipulation and laser treatment I had a soft glowing feeling in those areas which is matched by the warm glow of hope inside my chest that 60@60 may be a reality after all.
After examination he described my progress as "Fab"! He can still feel damage in the presence of a few nodules in the left tendon and the right is still thicker than it should be but he was very pleased with my condition.
I discussed my thoughts of getting some gentle runs in on a treadmill soon and he said, Yes, I don't see why not, but give it a couple of weeks. My payasUgym voucher expires 28th October so it will be before then.
After manipulation and laser treatment I had a soft glowing feeling in those areas which is matched by the warm glow of hope inside my chest that 60@60 may be a reality after all.
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