My Micro-Injuries: Sesamoiditis to Bursitis

Hi Runners! Another week, another new blog! Great news today as we have finally received news about the lifting of the lockdown in England, so track session will be back by the end of March! Today’s blog is a more current issue which I’ve been having since upping my training. As I have now implemented weekly 1500m time trials into my training schedule, my harder days are tough! But, I need to make the times for the chance to study in the US.

If you aren’t aware, I am striving towards attending a D1 college in the USA for the 2022 graduation. The times I need to reach are sub 4:40 in the 1500m, and 2:08 in the 800m. I am currently on 5:12 in the 1500m and 2:17 in the 800m. So lots to improve!

Since my major knee injury back in May, it has been extremely tough, and I have experienced many many setbacks. Although training is consistent, I have had to take days off this month for micro-injuries.

The first micro-injury I contracted was seisamoiditis. I had personally never heard of it before, and once I started researching, I found so many helpful sites for recovery. Unlike many other countries, England is still in lockdown, so a physio was not available for me, but if you do experience any injuries or prolonged pain, definitely have it checked out by a professional.

The sesamoids are located below the big toe and the injury usually occurs due to worn-down shoes. I contracted it from running on the trails in shoes with little tread, and I had stumbled on a rock, putting pressure on my sesamoids.

Of course, as every injury starts off, it was not an ideal situation. I took Tuesday and Wednesday off from running and focused on strength and cardio training. I do not have a bike (manual or machine), rowing machine, or elliptical, so working on cardio was not an option for me. Or so I thought…

After researching for hours (every runner knows the feeling), I stumbled across someone who had also struggled with sesamoiditis. Her name is Caroline Jordan, and she was my life-line for the two days I spent rehabbing. I have linked her cardio video below for anyone currently struggling with a leg or foot injury.

After two days of rest, I started running on it to test out the pain, and with a new pair of Hoka protective trainers, the pain was easing. For the next two days I focused on slow, easy runs and by Sunday I was able to start incorporating speed into my training again.

Two weeks later, and I am back on the injury train again; I was definitely not happy about it. This time, I had contracted knee bursitis, with pain on the inside of my knee. I decided to recheck my training timetable as clearly I was doing something which was causing me injury. And I soon discovered the cause… For strength training, I had been focusing on plyometrics and I had been jumping up flights of stairs for my “bounds”. It was clearly aggravating my knee with the hard surface I was jumping on, so I made sure to replace that exercise with something more knee-friendly. This is why it is so important to write down and log your training.

I took Thursday, Friday and Saturday off, and focused on stretching my quads, hamstrings and calves. I have linked the most useful video below.

I also completed a different chair cardio workout, making sure I did not flex and extend my knee excessively.

On the Sunday, my dad drove me to a flatter running loop where I tested out my knee. With no pain, I started off with slow, easy runs, increasing in volume every couple of days. The main problem was my tight calves and I make sure to stretch and massage them before and after every training session.

I was very lucky that these injuries did not progress to anything worse and that I listened to my body and adapted my training. My body felt a bit sluggish after three days off, but I am now back to full fitness and progressing forwards.

I hope these videos and tips helped anyone out there currently struggling with injuries. As runners, we have all experienced them, but know that brighter days are on the horizon.

*Disclaimer: This is what worked for my body’s needs. Your injury process could be very different. Find what works for you and steer away from exercises that aggravate it!

Lots of love,

Florence 🙂

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