Joggers/Runners - Help Wanted

[Belinda Barfield]

I'll try to keep this short and sweet. I would like any advice, tips, suggestions from the runners out there regarding training after an injury.

Here's the background. For Christmas 2003 I received a brand spankin' new treadmill. Five years ago yesterday a significant amount of weight fell across the top of my right foot, resulting in breaks at the tarsometarsal joints. I saw an orthopedic surgeon and, after determining that I didn't need surgery for ligament repair, he advised me that I couldn't bear weight on the foot for at least eight weeks. He also advised that it may take up to a year for complete healing, depending on how hard I pushed the foot. So, the treadmill became a dust collector.

After about six months I was able to ease back into walking several miles a day. I had some discomfort at the end of the walk, but nothing severe. After a year or so I tried to start jogging again. No luck. My stride was off, my foot hurt, and I just got frustrated. So, a year or so ago I had my stride evaluated and was fit for new running shoes - which took a little getting used to as I was not accustomed to the amount of arch support in the new shoes. I also gave up pavement for the treadmill with shock absorbers. Still I ended up frustrated and disheartened.

Until the foot injury I had always been very active. I always participated in aerobics classes, walked two to three miles per day, and was an amateur competitive body builder at one time. I was never a die hard runner as I really don't like to run (I should say jog since I can't manage to sustain better than an 11 minute mile), but I need some cardio impovement right now.

So, when all else failed I went back to the drawing board. I decided maybe I was just pushing the foot too hard, even after five years. I am in week one of the Cool Running Couch to 5K plan, even though I'm not a couch potato. Somewhere between a quarter to a half mile the foot starts to ache. Towards the end, and after I finish, my right knee aches. Any advice, suggestions, encouragement . . . anything you can offer? Maybe at this point I need to see the doc and have the foot evaluated again. This is the only break I have ever had. Is it just going to ache when I am active from now on?

Sorry for the length of the thread. Thanks for any advice!

[Lee Schierer]

Can you say bicycle??? My knees wouldn't take the pounding from running after may years of four miles a day. I switched to a road bike and still get my workouts in during the warm months. In the winter I snowshoe or cross country ski. Both cycling and skiing can be done competatively if you want. I don't recall any snowshoe races lately.

[Jude Tuliszewski]

First let me say that, I am not in the medical field. Yes, I would see a doc, but if you can see a sports med. ortho doc for an eval. Surgery may be an option but that should be discussed with the doc. In my experience, some injuries just never heal back to the way they were, and you had what I would consider to be a crush injury, which generally creates more havoc with flesh and bone. It sounds like the knee pain is a result of the change of your gait (the way you walk or run) as a result of the foot injury, and that may be something you will have to live with too a certain extent. Sorry if it sounds negative and I am not trying to say there is nothing to be done, but being realistic is prudent. Trying different orthopedics (shoes with different arch support or an ankle brace/wrap to hold the foot in a different or more stable position) may bring some relief, and just good ol firm foot massages may help, but the reality may be taking pain relief stuff (aspirin, Tylenol) 30 min. before a jog.

[Belinda Barfield]

Can you say bicycle??? My knees wouldn't take the pounding from running after may years of four miles a day. I switched to a road bike and still get my workouts in during the warm months. In the winter I snowshoe or cross country ski. Both cycling and skiing can be done competatively if you want. I don't recall any snowshoe races lately.

Can you say klutz? LOL. I do have a bike. I live in a condo complex in a very high traffic area. Savannah is not bike friendly and bike trails are virtually nonexistent. I am also PETRIFIED of trying to ride on the main roads here. I'm not looking for excuses not to work out, a bike just isn't my best option. I hadn't even thought to pull out my old NordicTrak that is stored in the garage. That may be my best option for right now. Thanks!

First let me say that, I am not in the medical field. Yes, I would see a doc, but if you can see a sports med. ortho doc for an eval. Surgery may be an option but that should be discussed with the doc. In my experience, some injuries just never heal back to the way they were, and you had what I would consider to be a crush injury, which generally creates more havoc with flesh and bone. It sounds like the knee pain is a result of the change of your gait (the way you walk or run) as a result of the foot injury, and that may be something you will have to live with too a certain extent. Sorry if it sounds negative and I am not trying to say there is nothing to be done, but being realistic is prudent. Trying different orthopedics (shoes with different arch support or an ankle brace/wrap to hold the foot in a different or more stable position) may bring some relief, and just good ol firm foot massages may help, but the reality may be taking pain relief stuff (aspirin, Tylenol) 30 min. before a jog.

Yes, it pretty much was a crush injury. Close of 700 pounds of granite falling on the foot. The only thing that saved me from it being a true crush was a sturdy, lace up work boot. The knee pain, I'm sure, is from the change in my gait as I sometimes get it when I work in the shop for long hours. Realistic is good, and thanks for the advice. Now if I could just find someone to massage my feet (left included as I wouldn't want it to feel left out).

[Michael McCoy]

You have already done some body building so you obviously know your way around the weight room. Fast circuit training can give you some good cardio.

[Ken Fitzgerald]

Belinda,

Do you have health insurance?

If so....like Jude said. Go see an orthopaedic surgeon who specializes in sports medicine. Call some local colleges who have football or baseball teams or check their webpages and see who is their sports doctor. Then...see more than one doctor. Get several opinions.

I will tell you this. Though I'm 6'2" 265 lbsl now.....I used to be 50lbs. lighter..My running partner was a local radiologist. .I work on MR scanners and need to have both knees repaired......as a result of running. Consider what Lee said...cycling.

[Karlan Talkington]

I would also recommend the bicycle. Its low impact and better yet its easier on the knees. You could inject a couple of days of walking and jogging but I would recommend a good stretch before and after. I had a very bad sprain in my ankle. Tore all the ligaments in the ankle to the point that it required a cast even though it wasn't broken. I have the same issue, I can go for a while but after too much it becomes tired and swollen. I always follow up any excercise with a heat/cold compress and that helps keep the swelling at bay.

If you have a bike there are trainers you can buy that lift up the back tire (they are used to train pedence) but you could use it in lieu of an excercise bike. *shrug*

Good luck and I hope you find something that works.

Oh, I don't know if you went through physical therapy or no, but it will work wonders on getting you back on your feet. If you go to a sports med physical therapist they could also make suggestions on what to do.

I have a few stretches that were suggested to me. I could scan them and PDF them to you if you'd like. Just PM me.

[Belinda Barfield]

Belinda,

Do you have health insurance?

If so....like Jude said. Go see an orthopaedic surgeon who specializes in sports medicine. Call some local colleges who have football or baseball teams or check their webpages and see who is their sports doctor. Then...see more than one doctor. Get several opinions.

I will tell you this. Though I'm 6'2" 265 lbsl now.....I used to be 50lbs. lighter..My running partner was a local radiologist. .I work on MR scanners and need to have both knees repaired......as a result of running. Consider what Lee said...cycling.

Yes, I have health insurance. Best advice so far seems to be to get the foot re-evaluated. Not having any experience with breaks, I didn't know if the discomfort was just something I needed to learn to live with. I'll take your advice to heart Ken. I've alreay given up the pavement for the cushy treadmill run.

I've put on 20 pounds or so since I broke the foot. In all honesty, I'm looking for a quick way to drop a few pounds, and running has always worked when I needed to drop five or so pounds.

I'm also back into some light weight training. I had some health issues at the end of last year and just got medical clearance to get back in the gym, after a significant chunk of insurance money was spent to evaluate my heart and cervical spine.

Thanks gang!

[Danny Thompson]

Ouch.

Consider an Elliptical machine. You may find the experience is much closer to the running experience than bicycling. No crouching, and you exercise both legs and arms.

[Ted Calver]

I second Danny's recommendation. I did a lot of running, including marathons, during my military career and finally had to quit because the impact activity was taking a toll on feet, knees and back. I bought a gym quality elliptical machine and have been able to continue regular workouts without pain. (...and incidentally, I give a great foot massage )

[Chris Padilla]

It is amazing what can hurt from seemingly unrelated body parts but your feet all the way up to your neck can get out of "alignment" and cause pain where you might not expect it.

I agree with starting with your doctor and from him/her, get a referral to a specialist. In regards to a specialist for what, I honestly couldn't tell you. You may need to see several before one of them figures it out. You may need physical therapy to improve your gait...you may need further surgical work on your foot...you may need orthopedic shoes...you may need to have massage therapy...you may need to see a chiropractor.

One thing you need to be is vigilent about solving the issue. If you don't like a particular doctor or practitioner, go see someone else. You ever see that show called Mystery Diagnosis? It'll make you hate doctors but one thing I've learned from the show: keeping seeing people until someone figures it out. No one cares more about your life than YOU.

[Benjamin Dahl]

Belinda, as many have said, get it checked out again. The last time I was in Savannah I stopped at Fleet Feet: http://www.fleetfeetsavannah.com/
They had some good advice for me about handling a leg strain. when i just looked at their website I saw they have a section on local medical help:
http://www.fleetfeetsavannah.com/healthcare-info
I have found that talking to other runners can lead to a doctor or physical therapist who understands the strains running can put on your body. Might be worth stopping in to see if they recommend one clinic more than another.
Hope you get better soon.
Ben

[Belinda Barfield]

Belinda, as many have said, get it checked out again. The last time I was in Savannah I stopped at Fleet Feet: http://www.fleetfeetsavannah.com/
They had some good advice for me about handling a leg strain. when i just looked at their website I saw they have a section on local medical help:
http://www.fleetfeetsavannah.com/healthcare-info
I have found that talking to other runners can lead to a doctor or physical therapist who understands the strains running can put on your body. Might be worth stopping in to see if they recommend one clinic more than another.
Hope you get better soon.
Ben

Ben,

Fleet Feet is where I had my gait, etc., evaluated and was fit for new shoes. Great store! I'll check out the site for medical help. I have to pick up a copy of my initial x-rays from the time of injury, and the x-rays taken at the orthopedist's office. Once I have those in hand I'll get a new evaluation.

Thanks again everyone for the advice. Looks like I have several options for a good cardio workout.

[Belinda Barfield]

(...and incidentally, I give a great foot massage )

Passing through Savannah any time soon? Anyone know what FedEx charges to overnight a foot massage?

[Cliff Rohrabacher]

Some many years ago there was a horrible accident on the highway near my home.

One guy lived. He was a local fellow whose path in life never brought him wealth of fame, he was really pretty poor. I'm guessing his medical care reflected his economic status. His hip was crushed & right leg shattered.

At any rate he got himself a cheap day pack (prolly dumpster diving) and a chunk of wood for a walking stick and took to the local roads.

That man has more stamina than near about any one I ever seen. His gait was a horrible twisting heaving mess. His whole body had to participate in the heaving twisting motion just to get one foot in front of the other. His hips would flex all out of position and the limp was maybe 6 inches deep. He was on the road every single day. I started calling him "The Walking Man." Any one with that much guts deserves a title. The pain on his face each step he took tore your attention away from your driving and riveted it to his face. It had to be agony.

At any rate he never missed a day. Rain or shine snow or hail he was out walking with that unbelievably painful gait of his.

Years passed and slowly his gait grew less extraordinary. It took him maybe 3 or 4 years to walk fully up right. He is still at it. The Walking Man can cover as many as 10 miles in a day with that back pack and his walking stick. He uses the stick rarely these days but it's his constant companion. He never misses a day.

Some day I should say hi to him.

You can do it Belinda.