This year has been a struggle. From weight gain to lethargy, I’ve had some real running issues this year. One of the main things that’s plagued my routine is a week left ankle. There isn’t a sharp pain but it goes week sometimes on my runs and the day after always presents soreness. I tried a couple of cheap drug store compression ankle braces but there was always something wrong with them. They were often too thin, didn’t give my ankle enough support or had irritating seams that caused discomfort or worse, blisters. Disgusted with my options I found my saving grace, CEP’s RxOrtho Ankle Brace.

When I pulled it out of the box, it was immediately apparent that this was the brace for me. The first thing that I was immediately drawn too was that it was a complete sleeve – no heal cutout!!! On every other brace I had purchased, that heal cutout was a major issue. It never feels comfortable and there’s no way to prevent chaffing, even wearing it over the sock.

The other thing that impressed me were the silicone ankle supports on both sides of the ankle brace. Once you slip it on, you can immediately feel the support for your ankle. By providing an ankle measurement, this ankle brace fits snug and the compression material hugs your foot and feels just like a regular compression sock. So it fits well…how does it perform?

My first run in the RxOrtho ankle brace had high expectations. I was coming off a bad bought of ankle weakness and was itching to run again after taking a couple of weeks off. After warming up for a mile and getting the kinks worked out, the brace worked like a charm. That extra support I needed for my ankle was there and the discomfort was nonexistent. It felt so good that I actually put in a couple more miles than I was planning to. I was able to wear it under my sock with no slippage and the breathable fabric made it wick the sweat away easily.

The key was going to be the day after. Even though there was a little soreness, it wasn’t like days before the ankle brace. I’ve used it on numerous short and long runs with no complaints.

If you’re having ankle issues, I highly recommend CEP’s RxOrtho Ankle Brace. I really don’t know what I would do without it.

RMFR

My comeback from a semi-sedentary summer has suffered a minor setback. For weeks now, I’ve been battling a feeling of weakness in my left ankle. It’s a hard injury for me to pinpoint because there was no traumatic event that lead to this injury. It just kind of showed up. It’s not overly painful (except in the mornings) but makes it difficult to put significant weight on my foot let alone run on it.

On my previous 6 runs, I was able to run through it. After a 1/2 mile or so it would loosen up enough that I could continue without affecting my stride. It shows up towards the end when I start to tire. If I had a race tomorrow, I could probably run through the pain but since I have 11 weeks left in my training schedule, I’m going to try and nip this in the bud before it gets worse.

It’s hard to interrupt a training schedule due to injury. To shut it down not only effects you physically but mentally. As runners, we’re used to breaking through walls and toughing it out but sometimes we need to look ahead. History tells me the taking the time off to heal early will benefit me later on.

I guess the only golden lining in this story is that I’ll have more time to write now that I’ll be sitting out this week.

RMFR

Since my injury issues this year, I wanted to test KT Tape to treat my own ailments. This isn’t a product endorsement – I paid for my own tape.

I’ve been struggling with peroneal tendonitis since the Rock-n-Roll Las Vegas Marathon. Having used samples from races before, I was familiar with the product so I thought I’d give it a shot. First of all, I like the individual strips. Tearing and removing the adhesive back is fairly easy as well. While the application of the therapeutic tape can be a little tricky at first (the tape is split lengthwise for use on different injuries) when treating a nagging injury, it became easier. The price is right too. The package of 20 strips was only $12.99.

(more…)

So, 2011 is going to start with a nagging injury. After confirming it with physician, I’m dealing with Peroneal Tendonitis in my left ankle.

Peroneal Tendonitis is caused when your peroneal tendons (they run along the outside of your ankle, under your ankle bone) are stressed. What caused this stress? I can name 3 things without even thinking.

1. Overuse – even though I took a week off after the Rock-n-Roll Las Vegas Marathon, it wasn’t enough. I really struggled physically during that race and jumping right back in as intensively as I did was a recipe for disaster.
2. Tight Calf Muscles – since running in the Vibram’s, my calf muscles have been extremely tight. I haven’t found the right method for relieving that tightness but need to find an answer and quick!!!
3. Excessive Pronation – while my stride has gotten much better, I constantly fight my pronation issues. The week my flair up occurred, I recall having to really pay attention to my foot falls because I was falling into old habits.

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I was really hoping for my injury bug to take a change for the better. To my surprise, I’m in the same spot I was exactly at this time last year. After the Rock-n-Roll Las Vegas Marathon last year, my hips were spent. I had issues with bursitis all year last year and back to back marathons (Vegas and Disney World) I was out of action for a good couple of months.

This year is presenting a similar issue. I struggled after trying to PR Vegas this year. While I didn’t “officially” come away injured, I think it took it’s toll more I thought. I took my usual week off from running the week after the marathon. I put together a maintenance training plan to begin my 11 for 2011. Nothing too aggressive, just enough to keep sharp between races.

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For years, I’ve been collecting samples of KT Tape from the various marathon health expos. The routine was the same, I’d just throw them into the bottom drawer in the bathroom and forget about them. It started to be quite an impressive collection. In total, I had around 15 sample packs stacked nicely in the back. I never thought twice about using them…until recently.

Just so there’s no confusion, I have not been asked to endorse this product in any way (although I hope they read this and send me so more).

I know it’s redundant, but injuries have plagued my year so far. When achilles tendinitis showed up, I decided to give this dusty tape a try. I haven’t had to tape anything since I played high school football so when my wife and boys caught me shaving my ankles, you can imagine the conversation. Let me just state that my kids now understand that most women shave their legs and most men do not. That’s all I have to say about that (in my best Forrest Gump impression).

The samples of KT Tape had two strips and very detailed instructions on how to use the tape for various injuries. If that wasn’t enough, their website has brief videos on how to apply it. Now while the videos and instructions make it look easy, it does take a little practice so you don’t fold the tape over on itself and if needed, keep it from splitting. My collection very quickly decreased as a couple of early morning attempts didn’t go quite as smoothly as I had imagined.

I wasn’t quite sure if it would help or even work at all but to my great pleasure, I had great success with it. The easy runs didn’t have the burning and soreness they did without the tape. There was support that helped me train lightly without having to sit out another week while it healed. I’ve never studied kinesilogy but I can tell you it definitely helped ease my achilles and when my ankle started giving me problems, it worked there too.

I’m a KT Tape convert now and I can promise that any future samples won’t be sitting in my bathroom drawer anymore. We’ll save that for my samples of sunscreen instead.

RMFR

No, this isn’t about politics. In fact, I’m about the least political person you’ll ever meet. This is unfortunately about my rash of injuries so far this year and just goes to show, anything can happen at any time. Blessed with an injury free 2009, it’s coming back to me tenfold.

It all started during the Walt Disney World Marathon. While trying to be the “pillar of strength” for my sister in her first marathon, it turned into an intense internal battle with bursitis in my hip. It struck without warning and I hadn’t experienced it since three years earlier when it took a month of rest to fully recover.

Another visitor came calling just two weeks later. My phantom ankle injury came out of nowhere. I couldn’t tell you when or how it happened, but one morning I could barely walk. After applying the R.I.C.E. (Rest. Ice. Compression. Elevate.) rule to this unwelcome visitor for a week, it left as quickly as it appeared.

Now comes the latest in this short but crazy year. My achilles is now as tight as a knot and sore as can be. This one I felt coming and have taken measures to control the pain as much as possible. Thank goodness for Ben Gay Pain Relieving Patches and KT Tape, I’ve been able to work through it.

These are all taking place on the left side of my body. Even though I’ve waiting until one ailment is healing/healed, one injury is compounding the next.

With only a week and a half remaining until the Red Rock Marathon and Half Marathon, I can’t afford another week off. I’ve already canceled my back-to-back halfs and will then concentrate on getting ready for the Fargo Marathon in May.

I’ll sprinkle a prayer for all of you that are injury free in the hope that you stay that way.

RMFR

I can accept rolling an ankle or pulling up lame from a muscle strain but what I cannot handle are Phantom Injuries. You know the ones – you wake up and can’t walk or you’re just standing in line at the grocery store and your knee buckles. Injuries that seem to happen for no reason.

Saturday I ran and felt fine. Sunday night I could barely walk on my left ankle. Nothing of any consequence happened in between. Figuring it was some freak feeling that would go away, I did nothing. Monday morning I woke up and it was worse. I started to R.I.C.E. (Rest, Ice, Compress, Elevate) all Monday and Tuesday it was better. The worse part of this whole thing is that I had to stop training even before I really got started. This Phantom Injury has now sidelined me for another week so I’m scrapping my plans for back-to-back half marathons in March. I’ll be lucky to be ready enough for the climbs of the Red Rock Marathon the first weekend of March.

I’m sure these injuries have some reason for happening somewhere along the way but the way they present themselves make no sense whatsoever. Have you had any Phantom Injuries that just showed up in the middle of you’re training? Let’s hear about them.

RMFR

Like most runners, when things go wrong, we try to figure things out ourselves. With all the running we do, we begin to learn things about our bodies and how things work. Granted, there’s no replacement for a physician’s diagnosis – but most of the time, we can come up with our own.

I took 5 days off recently for a ache/pain/tightness I was feeling in my right ankle. Personally, this injury was something new that I’ve never experienced before. To put it in general terms, it’s an ache I’m feeling on the top of my ankle as it connects toward my shin. It isn’t a sharp pain but sometimes feels like a weakness in the ankle. It doesn’t necessarily affect my running but it’s a discomfort that is unsettling at times.

After some time off, I then went out and put my ankle to the test with an easy 5-mile run. After an easy first mile and no sign of the pain, I mixed up my paces to test it under different circumstance. I didn’t feel anything during my run but it has showed up again a day later. This got me wondering and I did a little internet exploring.

My unprofessional diagnosis is a Superior Extensor Retinaculum Injury. Defined by Podiatry Today, “it’s a overuse injury in athletes where chronic tendinitis can occur above the superior extensor retinaculum in the musculotendinous junction. This condition is closely related to abnormal biomechanics and excessive pronation.” I am an overpronater so this fits right in with the diagnosis. They suggest using the RICE (Rest, Ice, Compress, Elevate) treatment for this injury – which pretty much covers 90% of running injuries that I’ve encountered.

As with all injuries, if this worsens, I will seek medical help. Until then I’ll resume my taper and hope that with a little TLC that it will work itself out. After 700+ miles and no previous injuries this year, I guess I can expect an overuse injury. It also has told me that after the Walt Disney World Marathon that it’s time for a little rest before I crank it up again next year.

RMFR

Less than two weeks until the Rock-n-Roll Las Vegas Marathon and I have a concern. After going the entire year injury free I have a pain. It’s not a sharp pain but there’s something up with my right ankle/shin. It occurred after my Friday tempo run and is still bothersome two days later. It’s not the same ankle I rolled last year – 3 weeks before I ran the Las Vegas Half Marathon.

I have run more this year but I’ve spent extra time making sure that I’m taking care of myself to account for the extra mileage. My worst fear would be the beginnings of a stress fracture. With Las Vegas coming up and the Walt Disney World Marathon a month after – I’m treading lightly on this one.

Taking the advice that I usually give, I’m going to take some days off and see how it goes. I’ll throw in a 7-8 mile run in a couple of days and make up my mind where to go from there. Physically I’m ready. I’ve done the work and can probably afford to taper a little early and still be OK.

I can positively tell you with 100% certainty that I WILL BE running both races. At this point and time it’s just a matter of how much pain I will be running them with.

RMFR