Harlow Running Club

Hi Everyone,

I have been away for the winter but I have been following the First marathon schedule as I am running in the London marathon. About 3 weeks ago I got a bad pain along my left ankle and the tendons surrounding it. I skipped a couple of runs to allow the ankle to rest but as soon as I started running again, the pain was so bad I had to stop. I saw a podiatrist, he diagnosed peroneal tendonitis and prescribed me pain killers, complete rest from running, and he's making me some orthotics.

I've rested the foot for 2 weeks now and it does feel better but I know it's not 100%. it's probably about 85% better. My problem is I need to start running again or I'm going to be under prepared for the marathon. The longest run I managed to do before the ankle problem was 15 miles but that 4 weeks ago. I'm going to try and do 3 miles tomorrow to see how things go. If the ankle holds up well, can anyone suggest how quickly I re-join the First schedule or how I re-jig the training to get me through the marathon. My biggest concern is I haven't done enough long runs and time is running out.

Any advice appreciated.

VB7

VB7,

I had this exact issue before my first London Marathon in 2006, but was still able to completed it in 4:09.  I had a related injury in 2008 where I essentially cross trained in the early phases of training, missing 2 or 3 long runs (and many others) and still finished in 3:42. As long as the injury recovers such that you will not cause any permanent damage, then you WILL be able to get around.

I got the same injury as you right at the time I was supposed to do be doing the real long runs. I completed the marathon having only done 1 of the five 20 mile runs that my runners world schedule had me doing.  I swapped my training around to try and keep the basic fitness I had already gained on an eliptical cross trainer, introducing a few short runs here and there. I stopped all the long runs and speedwork. In the final weeks, I was able to do some more running with the final test being a half marathon training run the week before - not really advised, but I had to know I could get to half way to make it worthwile starting.

To help in all this a sports injury specialist he gave me some massage and showed Vicky some pressue point therapy that would release some of the tightness in my calves that was causing the injury. Tightness here can cause all sorts of injuries in me. He also showed me some strapping techniques to hold my ankle up that took some of the pressure off to enable me to run.  These days I would probably advise some more massage than I was getting  -go see Jim Weatherburn in Bishops Stortford.  In subsequent years, making sure I had the correct trainers, not increasing mileage too quickly and knowing what to look for so I took action to prevent the injuries have helped me get through the training. 

I would not give up yet. If you follow the things I did, then I think you will get around. It comes down to what you want to do. Is this your first marathon? Do you intend to run London again?

Come down to club on Tuesday if you can - may be easier to explain some of what I have said in person.

Thanks Jon,

I managed to do 3 miles today on the treadmill to see how the ankle would hold up and so far-so good. I iced it as soon as I got home too. I have an appointment in London on Tuesday so I'm not sure if I'm going to be back in time for Tuesday's run but I'm hoping to be there on Thursday. If all is well Sunday, I might try to do 6 miles or so on the road.

Thanks again

VB7

That is good that you are able to do a bit of running. Icing is good, iburofen gel on the inflamed area also helps. Ease back in to things slowly so not to undo the rest you have given the injury.  6 miles as a sunday long run sounds good.

Hang in there, you have time to make the London start. There is no need to give up yet.:wink:

Hi Victoria, sorry to hear you've been injured. I've also had peroneal tendonitis and my podiatrist gave me a night splint to wear to release the pressure on the tendon. It helped loads and the pain was completely gone in two weeks. You can alternate it from one foot to the other and it also helps to stretch your calves and achilles tendon. I really would recommend it for the peroneal tendonitis problem though. You can buy one from here... http://www.return2fitness.co.uk/foot_care/plantar_fasciitis_splint/plantar-fasciitis-splint

Good luck with the rest of your training!

Georgina

Thanks for all the good advice. I have just placed an order for the Plantar Fasciitis Splint, so hopefully it should arrive in the next few days. Georgina, are you still doing the Brighton marathon, and if so, how is your training coming along?

VB7

Oh good, I hope it works for you! Unfortunately I am no longer able to do the Brighton Marathon - I've had a stress fracture on my right fibula and haven't run for nearly 8 weeks now. I've got an x-ray on Thursday to check the healing progress so hopefully will be doing a slow mile on Thursday evening if I get the go-ahead and then building back up from there again.... very, very slowly!!