Guess what time it is? It’s time for Marcia to open her “runfessional!” That means it’s almost the end of June… time is flying by. Let’s start this one off with the ever-popular “Left Foot Update.”
Let’s see… not much has changed since the last update. My foot still hurts but not usually while I’m running. I’m super happy I’ve been able to continue with my Sunday long runs and weekly speed work- two things that made it flare up painfully in the past. So, it’s better than it was. BUT…
It’s still hard to step down first thing in the morning, and anytime I sit for any length of time. At this point I feel like I might have plantar fasciitis (and my extra-special deluxe “lateral column syndrome”) for the rest of my life. I runfess that I’ve been thinking about an article Wendy sent me a while back.
A study was done that shows promise for a new plantar fasciitis treatment. “We take a small amount of fat from an area of excess — like the belly, inner thigh or love handles — and then inject the fat into the bottom of the foot near where the fascia inserts into the heel bone,” explained study co-author Dr. Jeffrey Gusenoff.
REALLY??? They would take fat from my BELLY and inject it into my heel, which would then relieve the PF pain? It’s a win-win! Unfortunately, since my insurance didn’t pay for shockwave treatments, I’m sure it wouldn’t pay for this. Especially since this treatment is brand-new, and the article mentioned that more studies need to be done. I volunteer! Take all the fat out of my belly you need. Take extra, just in case.
Moving on! I’ve declared this the “Summer of Strength.” I used to refer to myself as the “reluctant strength trainer” but now I’m all in. I’ll never love it like I love running, but I completely understand the necessity of getting strong, and I’ve finally found a collection of Peloton classes that work for me.
But, I’ll runfess (strength-fess?) that I had yet another core class fiasco. THIS time, I wrenched my neck and caused a muscle spasm down into my shoulder. I can’t even explain how it happened- I didn’t have my hands behind my head. I was doing supported v-ups on alternating sides, and somehow I just twisted the wrong way. ARRRRG!
This is the third issue I’ve had- the first being the terrible DOMS in my throat where I thought I was going to need a feeding tube, and the second being the skin rubbed raw around my tailbone which made sitting uncomfortable for days. It’s one thing after another, and yet I continue to do core classes. Why? Well… I’m pretty sure if my core were stronger I wouldn’t have these constant mishaps.
I was mentioning this to my co-worker (who was noticing that I couldn’t turn my head to the side, sigh) and she said when she does a core class, she substitutes a different move when there’s one that gives her trouble. Hmmm! There’s a concept. From now on I’m going to do that, rather than barrel through the workout, doing every move the instructor does no matter what. I think I’ve proven that doesn’t work for me.
Really… I’m having a great summer. The muscle spasm in my neck will go away (eventually) and looking on the bright side, if I still have plantar fasciitis in a couple years maybe I can use it as an excuse to have the fat sucked out of my stomach. That’s something to look forward to!
How is your summer going? Do you have anything to runfess?
34 Responses
I do notice that for me, there are exercises (or inclines) the Pelo instructors suggest that I know are not right for me, and I skip, modify or substitute. It’s not that we are unfit or incapable but things are different with age. Sigh. Here’s another instance why I’d love to see more instructors of a certain age on Peloton. Yikes on the throat DOMS!
Oh the throat DOMS were insane. I really strained those muscles doing core! I think one of my problems is that in my head, I still think I’m 25. In some ways it’s a great mindset, but them my body lets me know otherwise, SIGH.
I too struggle with core work. Last week in the WOD they had v-ups, which are very difficult for me, so I subbed in atomic sit-ups. I figure that once my core gets stronger, those v-ups will come. I see progress with core work as I can do hollow holds (they aren’t pretty) now as well as situps on the GHD. It’s a work in progress!!!
I am getting twinges in my plantar fasciitis lately and I’m not happy about it! I immediately stretch it and hope that it calms down. I hope yours does too!
Don’t forget the broken toe pose! I remember you told me about that, and I do it all the time.
I wish I could love working out.
Sorry about your new pains.
I do know when I do yoga, if a move is hard or uncomfortable I don’t do it.
Enjoy your summer.
Thank you Darlene! I really am enjoying the summer so far.
Yes- I think I’ve been too ambitious, thinking that I can do every single move the instructor is doing. I’m going to be more careful.
Boo to PF! I’ve never had it (knock wood) but I wonder if that study is looking for “control” volunteers…you know people who don’t have PF who wouldn’t mind getting some fat relocated to their feet just in case…
Hah! I’m not sure that would be a valid control arm, but brilliant thinking! 😉
Ha ha! Yes, every valid study needs a control group. Great idea!
A month or so ago I did my longest run of the spring. I felt great, but the next morning when I put on my sneakers to walk the kids to school I was in excruciating (also left foot pain). It ebbs and flows and mostly doesn’t hurt while walking or running, but exercise DOES exacerbate it.
I *think* it’s a case of extensor tendonititis. At first it was running along the tendon on the inside top part of my foot, but now it’s moved up into the front inside part of my ankle.
This morning my husband asked about running together and I just thought: not today! I know it will be fine while I run, but even flexing my foot down was so tight and tender this morning.
It helps if I really work at it with deep massage, but that hurts so I haven’t been doing enough of that. Sigh.
Sorry for the extra body aches and pains, but I also know what you mean by saying it’s been a really good summer. You’ve put a “but” into that sentence and acknowledge all the great stuff too which I love! It doesn’t make the tough stuff go away, but does help to highlight all the blessings along the way.
Good luck.
(And the belly fat treatment for PF sounds wonderful and actually makes logical sense in terms of adding in some extra padding to the injured area. How fascinating).
Yes, and the actual reasoning behind that treatment is even more fascinating- it turns out fat has stem cells, which stimulate healing. As well as providing the extra padding.
Ugh, your foot issue sounds familiar. Not the same area as my pain, but just the pain and tenderness when you wake up. Then it feels okay while running but comes back later. You’re smart to rest it before it gets any worse. I wish I had some suggestions for you but I’m never had THAT particular problem. I do have a sports medicine chiropractor, and when I go to him for various aches and pains he usually does deep massage- it hurts while he does it but eventually helps it to heal. So if you can do that, it will probably help.
I’m glad you are finding some Peloton strength classes you like. I usually modify the plyo moves, or if a class has too much of one move I will sub in something else instead after a while. Now that you can see what exercises are in a class first, I’m more likely to skip ones that have too many moves I don’t like.
Anyway, sorry that your foot is still bothering you, but glad it is manageable. I am crying on the sidelines again. (#dramaqueen).
On no- your foot still hurts? Arg! You really have had bad luck lately.
Yes, I’ve just recently realized you can view the exercises ahead of time, and I’ll be aware of that moving forward!
Oh, I always substitute for things I don’t like in strength classes! I never do plyometrics, for example, because they irritate my hips. If there is something I don’t like in a strength class I just do another exercise or I plank for the thirty seconds or whatever. This is the best thing about working out from home – and you know what will work for you and what won’t, so you can judge for yourself.
I am like you, I don’t like strength training. But my doctor recently told me I am at very high risk for osteoporosis, so strength training it is. Last week at the conference I was at I received many compliments on my arms, and it’s not about esthetics, but it’s kind of nice to have that kind of feedback, you know?
Yep, my last bone scan was alarming, enough to scare me into dedicated strength training. I do need to do more upper body though- only partly because it would be nice to look more muscular.
I would totally volunteer for that surgery if needed! I hope you continue to be able to run without too much pain. I am glad that you are focusing on strength it is the key to aging in my opinion. You will find your Peloton people that work for you. feel free to reach out for suggestions any time
Yes, that’s the bottom line- strength training is key to aging. And running! It’s worth it.
I definitely substitute moves when I know a particular exercise will give me trouble. As Coco mentioned, it helps to review the moves in advance – some instructors just work better for me than others.
It’s good to hear that your running continues despite your foot. I’d be all in on any procedure that included removing fat from my belly LOL!
Yes, I really need to be smarter about this. I don’t know why I think I can do every single move!
No PF (since 2016), but I’d be an advocate for the belly fat “exchange” for preventative purposes. Just last night, I was doing a glute/lower-body strength class…and standing broad jumps were included (???). Those would have had my cracked heel screaming unfiltered curse words (I was outside, BTW), so I subbed in some weighted squats instead.
Standing broad jumps? Good grief!!! Was this s Peloton class? I must avoid it.
Stop doing mat corework!!! You know this! It might not even been that your core isn’t strong enough (I think it probably is), but that the geometry of your body doesn’t work for v-ups. My husband has a very short torso and doing things like that cause him pain because his pubic bone basically hits his lower ribs. It is a good idea to substitute other exercises for ones you know are problematic for you, and I strongly second this idea!
As someone who has suffered from PF for more than a decade, I have to say that the best thing I did to help it was invest in good shoes and insoles. That is not a magic pill for PF (if only), but I highly recommend you reconsider your footwear options, particularly for around the house. In some cultures, it’s rude to wear shoes inside, but going barefoot will cause me to be in pain for an absurd period of time, so there’s no going barefoot for me. My sandals/slippers are waiting for me so that when I step out of bed in the morning, I step right into them. The only times I’m barefoot are when I’m showering and an occasional yoga class. But, I, too, would definitely be willing to give up my belly fat for a good PF treatment! I want to wear cute shoes again!!
Ha, the shoes. I also haven’t gone barefoot (other than the shower and yoga) in years. I have sandals that I wear the second I wake up. And I wear Hoka running shoes EVERYWHERE, including to work. Don’t even talk to me about cute shoes- imagine how tired I am of wearing my Hokas. I’ll let you know when we can get our belly fat transplanted and solve this whole problem.
About the core work- Hmmm! Maybe you’re right. Unlike your husband though, I have a really long torso and a long neck. But I think that may be why my neck gets so sore if my head isn’t supported (there’s something about physics and levers there, but I’m a little vague on the details.). I’ll definitely stop the v-ups- they’ve caused me nothing but trouble.
It *almost* makes me want to have PF, LOL! But seriously, I don’t. It does sound like a win-win though!
It always bothers me when I do something that is good for me & it just bites me. And it happens!
Yes, it happens a lot! I see a lot of clients with terrible problems, all brought on by doing something to improve themselves. It’s very frustrating!
Would also volunteer for the belly fat experimental treatment. Take as much as you’d like or need! Ha.
When I started to work out again after having our 2nd, I saw a pelvic floor PT. I couldn’t do any crunching type of movements so she said to sub planks for anything like that and that planks are her most favored core move for everyone! So you could swap out planks for the things you know or worry may bother you?
I finally started a new beach body program but only did 1 work out this week but it’s better than nothing, I guess. I was sore for 2-3 days! It was a lower body workout – all lunges and squats and oof, I was sore. But it was good to be sore. I ran this morning with my neighbor but I was pushing the toddler in the stroller and it was 75% humidity. So like a Florida morning! But it was still good to get out there!
Ooh, you saw a pelvic floor PT- I should have done that after having my second. It would have helped me a lot (and probably avoided a lot of injuries) if I had strengthened my pelvic floor before diving back into running.
Lunges and squats will make you SO SORE. But, magically, if you do them often enough you’ll hardly be sore at all. It’s just hard to get back into it if you haven’t done them in a while.
Where do I sign up for that surgery too? 🙂 I’ve had PF and it is simply the worst injury ever. Do share the strength classes you like.
Maybe I’ll do a post about my favorite strength classes- although I do the same ones over and over again so there’s a bunch of instructors I haven’t tried.
I had two separate issues recently – lower back and neck – and I was wondering what caused it. Maybe I also did an exercise that didn’t agree with me? Or it was just pure stress tension (totally possible, amirite?)
Either way, let me know how that foot surgery works out for your belly LOL
Ha ha… oh, I’ll let you know!
I totally skip movements on my Peloton strength classes that I can’t do. They’re really not great about giving low-impact modifications so I always have to figure something else out if it’s a movement that doesn’t work for my body. But I can usually think of something I’d rather do pretty quickly so at least there’s that!
I definitely modify when needed. There’s good soreness from a workout and thenthere’s just unnecessary pain. Be careful!
I’m happy to say I’ve been careful this week! No issues so far.