10k Question

Last Thursday I had my last official visit with the doctor.  He feels my recovery is coming along nicely and, unless I feel I need to, I am not required to see him again.  My limp is almost gone, and I am feeling better every day.  March will mark 6 months since my surgery so he told me my date of liberation will be St. Patrick’s day.  After St. Patty’s I can resume all normal activities (sports, jogging, stc.).  So, in thinking about that wonderful day, I cannot help but inquire as to what I should expect when I return to jogging, and if anyone out there thinks it possible for me to run a 10K at the end of the month, assuming I am able to return to some kind of decent fitness level by biking and swimming up until then.  What can I expect from my leg when I do return to jogging?

3 Responses to “10k Question”

  1. When I started back again (at the end of June? I think, after Feb. 18 surgery), I was surprised at how weak the affected leg felt. I also had a problem with plantar fascia pain (bottom of heel in the post-surgical foot) in the beginning (but I had also experienced that walking, so maybe that is not typical)….

    But most of the aches and pains I experienced were related to not running for all those months, so in a way it was like starting over…….the best advice I can give you is be patient and be prepared for hills and valleys. But it’s worth it, I am now back to long runs of up to 20 miles so far, and just did my first (really low-key) 5K!

    Best of luck, Gail

  2. We’ve talked about this before, but calf strength is a key issue. To run, your calf needs to be able to hold your body weight while your uninjured foot strides forward. So, in addition to aerobic fitness, work on that calf strength, too.

    My general approach when I was regaining my calf strength was to do some near-maximal work every other day, like the weightlifters do, and also do lots of submaximal exercise every day. By “lots” I mean as much as you can; find a way to work it into your day.

    For example, at one point I could push up the weight of one leg relatively easily, so I would do that whenever I was sitting down. Later, I would do the same thing, but with my healthy leg crossed over my injured leg, to add more weight. Later still, I would just walk around up on my toes a lot.

    The every-other-day near-maximal exercise might be standing up on the toes of both feet, then slowly shifting your weight onto your injured foot’s toes until the calf starts to give out, then fight that descent as hard as you can. Once you can do a single leg calf raise, do lots of those.

    A bathroom scale is useful to monitor your progress. Push the toes of your injured foot down on the scale as hard as you feel comfortable doing. As your calf gets stronger, you can see the progress in the amount of weight your calf can hold.

    I hope this helps,

    Doug

  3. Hi nice post, i read your blog from time to time but i was wondering something. I also run a blog on a similar topic, but i get 1,000’s of spam comments and emails every day does that happen to you.. Any ideas to stop it? I currently have commenting disabled but i want to turn it back on.. Thanks!

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