Fighting Injuries

For the last few month I have been running fairly regularly 2-4 times a week. Injury wise, I stayed out of trouble, but my calves have been getting increasinly tight and for a week or so, the side of my heel bone has been excruciatingly painful at night, early in the morning at at the beginning of my runs. I never have been a great uphill runners, but with my calves feeling like they are bursting on the slightest incline, I hardly have been able to walk uphill yet alone run. It's been a bit frustrating, as my overall running and speed has improved over the last few months.

I did a bit of digging and assessing my routines. The biggest downfall probably has been, that I didn't stretch during and after my run over the winter month (too cold, too wet, etc.). My half hearted attempts at stretching didn't do a thing and when the outside of my left heel started to throb, I knew I had to do something.

Lacking coverage for physio or massage therapy, I tend to self treat...maybe not the best solution, but I've had pretty good success. With a background in nursing and 35 years of running behind me, I've learned a trick or two.

Massage: Proud co-0wner of a Myofascial release ball I started to massage my calves every evening. The first time, I felt I was just trying to figure out which areas responded best. When finished, I was surprised at the feeling of release in my muscles. Definetely working in breaking up tightness.

Stretching: Ahem, I try to stretch extensively each evening before bed. I should probably add 1-2 more sessions throughout the day. Working on it. I go through a routine of common calf stretches, taking about 10 minutes.

Ice: I feel icing the side of my heel, would be benefical. I swear by icing anything that is slightly irritated and half had good success...this time around, I just haven't been to keen putting cold ice on my body...it's been a long winter ;-)

Strenghtening: Once my acute heel pain is under control, I will start on heel drop excersise, sets of 3x20 3 times a day.

Ibubrofen: I don't like taking drugs, but sometimes it helps to get the healing process started.

Wish me luck in getting over this.