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Injury or soreness after my LSR

Tuesday, May 14, 2013

I had a heavier than normal run week last week (35 miles when I have normally been doing 25-30 miles). Then yesterday, during my LSR, my left ankle was sore and I took it easy on the pace. I probably should have dialed back on the distance too, because the rest of the day and into today, my Achilles has been very sore. I have been stretching it and should probably be icing it too (but have not so far). I am taking a rest day today (and perhaps walking and stretching tomorrow) before trying to jog or run again.

I don't think I pulled anything. I think maybe my sore ankle affected my gait enough to irritate my Achilles. I don't want to stop moving but I don't want to aggravate it so much that I get a more serious injury that will sideline me. Aside from getting walloped in the head with a forearm cast playing soccer, I have been relatively injury free this year and would like to stay injury free!
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Member Comments About This Blog Post
    Achilles issues are nothing to mess with. I tried to push through and ended up not being able to work out for almost a month. Not worth it.
    1740 days ago
    Ouch! Baby that Achilles and cheers to a speedy bounce-back!

    1742 days ago
  • OWL_20
    Being on the injured list is totally no fun--hope your ankle and Achilles heal quickly so you can get back out there!
    1742 days ago
    Rest to allow heal.... and great distance! WOWZA!
    1742 days ago
    Being sidelined is such a bummer! If it is tendinitis/tendinosis, it can take a while to recover. I get the majority of my fitness from running and lost access to my pool and gym. It will be difficult to get in the fitness I need and rest my achilles to get back on track. Total bummer!
    1743 days ago
  • OPTIMIST1948
    I second Pam. Too much! Ice cannot hurt you, only help (heat CAN hurt if misused) Thou shalt heed thy body and REST!
    1744 days ago
    I second Boil Ham.

    I am on the injured reserve myself - NO FUN!

    Lets have a great running Summer!

    1744 days ago
    Tight calves can irritate the Achilles. Do you use a foam roller?
    1744 days ago
    It's a pain and hard to do, but .... You know you need to give it a rest. If you don't you will not only make it worse but will then overcompensate somewhere else for it and end up with another injury.
    1744 days ago
    Definitely take it easy. Better to be sidelined for a few days than a few weeks (or longer!).
    1744 days ago
    I hope it's minor enough that one or two non-running days will fix it. It's no fun to be taken out of the game from doing too much.
    1744 days ago
  • JESSIKA_56
    Listen to your body and rest when needed!
    1744 days ago
    Good for you for listening to that pain and taking steps to address the source! I've been following your posts and blogs and it seems like you've been doing a fair amount of long runs an quite a few fast ones recently (blame the nicer weather, maybe?). One of my favorite online gurus (Greg McMillan) posted a tool that I use whenever I get sick/ helps me diagnose the problem before things get out of hand:
    BR>Hope it works for you, and good luck on your recovery!
    1745 days ago
    Your mileage increased by 16%-40% this week. It was too much of an increase. 10% is the recommended max increase in speed or mileage per week.

    I decided to go from couch to marathon and my biggest fear has been that an injury would sideline me. Aside from a sore knee which was threatening to become a full blown injury before I started foam rolling and adding some strength training I've been alright.

    I hope you feel better soon. Take care of yourself and follow the 10% rule and you should be fine. I'd hate to see you sidelined due to a preventable injury.
    1745 days ago
    Hope it heals quickly. I have some ankle pain during long runs once in awhile. A frozen bag of veggies works well to ice that area.
    1745 days ago
    As a person who who does not ice when I should, I'd encourage you to use some. There's really not much of a downside.
    1745 days ago
    That is too bad. I need all my running mentors in tip top shape because you know it's all about me...


    Seriously, I'm sorry to hear that and hope it heals quickly!


    A cast to the head?! eeeyow!
    1745 days ago
    Your strategy to take it easy for a few days sounds like a good one. Hope things improve for you quickly and you are back in fine running form in no time!

    1745 days ago
    Take Care...try adding eccentric heel raises...
    1745 days ago
    1745 days ago
  • LEWILL1982
    Good luck, keep us posted. Those of us who are novice, learn from those who are experienced :-)
    1745 days ago
    Take it easy and you'll be back in no time!
    Get better soon!

    1745 days ago
    I'm sorry about the sore leg.
    Take care!

    1745 days ago
    I wish you a speedy recovery...::how frustrating this must be for you. I am truly sorry. Might I recommend a team with amazing seasoned runners? Catherine, Monty & Cindy might be able to assist you. This is the Jeff Galloway Team.

    emoticon feel better soon, Laura
    1745 days ago
    Here is wishing you a speedy recovery. Take care.
    1745 days ago
    I'm certainly no expert, but it sounds like your increased mileage just caught up with you on LR day, with resulting DOMs. I feel your pain, though. Ankle and knee problems are always there with me, and I have to be very careful on intensity and adding miles too quickly.
    I hope you recover quickly, and think you will with a bit of rest.
    1745 days ago
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