As I have mentioned earlier this week, there are a few things happening this month that I really hope will have a positive impact on getting me back to running regularly. It seems like there are a lot of parts of me that need fixing. This is how I am hoping to put myself back together once and for all.
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Rolfing
Last week when I went in to my chiropractor and said my foot had flared up and my back was bothering me, he recommend that I see the Rolfer in their office. It’s covered by insurance and will hopefully be really targeted to my issues. While the dry needling helped initially, I think there are bigger imbalances going on throughout my body which can hopefully be addressed through this kind of massage. I went to my first appointment this Tuesday and really liked it!
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Strength Program
Last month I was one of the winner’s of Tina’s Running4Real strength training program run by her strength coach, Drew Watts. It started this week and I am so excited. We had to send in videos of test exercises along with a questionnaire. The exercises will be personalized based on the tests and history. We were given “Week 0” exercises last week and I even felt a difference just from those. I’ve taken a break from strength training for the past week or so and have focused fully on the week 0 exercises which are really just foam rolling, breathing, and a few running warm-up exercises. They take a lot of time and I didn’t want to find myself rushing through them. Now I’m excited to start the actually strength training part of the program!
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Foam Rolling
Part of the “Week 0” program included specific foam rolling, breathing, and mobility exercises. I’ve been following the videos and noticing a huge difference by focusing on certain areas and breathing correctly. For example, my upper back and shoulders have been a mess probably from slouching at a computer every day. When I went to the Rolfing session she shared a lot of similar tips about going really slowly, breathing deeply, and focusing when rolling out a muscle.
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Running shoes
I’ve done a lot of experimenting with running shoes over the past year. I’ve learned that I think I need a shoe with a very low drop, a bit of stability, and a small amount of cushioning. Most recently I’ve been trying the Altra Provisions. These are zero drop, but it’s an ok time to try them out because my runs are super short. The zero drop hasn’t bothered me at all, probably because I’m used to the Pure Flows which only have a 4mm drop. The cushioning is perfect, and I LOVE the wide toe box. I’ve been wearing them for just over a week, but (knock on wood) they’ve felt amazing.
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Orthotics
Well would you believe that they finally came in? Just when I found shoes that I liked. I’m picking them up today and will have them fitted in neutral shoes. Then I’ll probably bring them to my local running store and try them on with some different shoes. Plus I can tell the sales person what kind of shoe I like and see what they would recommend for wearing with orthotics. Honestly, I’m still very skeptical about these but we’ll see what happens. They are sort of a back-up plan if all else fails.
So that’s my plan for June! I like having a few things going on at the same time so I’m not putting all my eggs in one basket. I figure if the Altras aren’t working out, hopefully I will like the orthotics, and vice versa. If none of this works then I am out of ideas!
Have you ever had Rolfing or massage therapy for any injury?
Anyone else run in Altras?
If you wear orthotics, what kind of running shoes do you wear them in?
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I hope all the pieces come together for you! Focusing on your foundation sounds like a good plan.
Thanks! I really hope it helps.
You know I’m a big fan of strength training–that is one thing that turned my running around. I’m anxious to see how things go for you.
Strength training is definitely a huge part of this, Im just hoping this program will really help me target my weak areas!
I’ve never heard of Rolfing.
I loved the Altras for their wide toe box but could not handle the zero drop. What were some signs that made you believe that the zero drop was the right choice for you? Also, what size Altras do you wear? I may have some for you!
I tried alot of different shoes, and I felt like my form was worse in shoes with a higher drop. I also have good range of motion in my ankles which I think is one reason why some people have problems with lower drop shoes. The Altras I got are a 9, there are just slightly big, so I may consider trying 8.5s just to compare. Which ones did you try?
I use to be an Altra ambassador so I tried most of them. My favorites were the Olympus. I found that they run very small though. The ones I have are 7’s and 7.5 sorry.
strength training is the key to my fitness routine. I do regular massage but have not tried rolfing. Hope it is a good combo for you!
Thanks! The massages can get expensive so Im glad this is covered by insurance, although if I knew it would help I would pay out of pocket!
I love the cushioning and the toe box in my Altras! My FIL swears by Rolfing but I haven’t tried it. My sports chiro had a myofascial release guy working in his office that had been a trainer for the Romanian womens’ gymnastic team and I can’t begin to tell you how amazing he was. Sadly he relocated. I’d definitely still be going to him! Can’t wait to hear more about the strength program you won.
Glad to hear about someone who swears by the Rolfing! So far I like it but I haven’t heard of many other runners using it for injuries.
I hope these make all the difference for you. I love foam rolling, I feel it really helps with tightness and some aches and pains I have experienced.
Thanks! I agree, the foam rolling can be so helpful!
I hope this works for you! I am intrigued to hear what you think about Tina and Drew’s program. It sounds like it will be really beneficial!
It’s exciting to be starting out a new strength training program! I really hope it helps with some of these issues Ive been having.
Sounds like a smart plan, especially the strength and foam tolling. I always recommend runners look into fascial stretch therapy. It is assisted stretching, pain free, and uses the fascial lines of the body to correct imbalances. Everything is connected, you know. I’m glad those orthotics finally arrived!
I know you’ve mentioned the fascial stretch therapy before and it sounds great! I don’t know of anywhere local that offers it. It seems like Rolfing has a similar concept, but you would know better than me. Let me know if you know anywhere in Baltimore that does the fascial stretch therapy!
I think that you are certainly doing all the right things to come back from injury. You have a set plan in place which is most important. I started doing ART last year and it really helped me.
I was actually going to ask if your orthotics came in! I’m glad that you finally got the and hope that you like them – keep us updated.
ART has helped me with with many injuries in the past as well! Ugh, so you may have seen on instagram that my appt yesterday got cancelled! So now I need to reschedule so who knows when I will get them.
Interested to see your thoughts on the Altra’s vs the orthotics. I hope they gave you those for free!
Seriously. I feel like they should be paying me for the hassle its been. Knowing I like the Altras makes me think I won’t like the orthotics. Im trying to keep an open mind but its pretty tough at this point.
I’m glad you have a plan to get your body back together! I am kind of in the same boat as you, as in, wanting to have a plan of action on what I can do… I just need to get my thoughts in order the way you have!
Ive come up with similar plans in the past, so who knows if this will work. It just always helps to try something a little different.
I have not tried rolfing, but I think I need a dry needling session for my calves now that my training’s done. I do have a tendon that’s been tight in my left foot, but it’s not PF. I see my chiropractor in a few weeks and I’ll go from there.
Hopefully the dry needling will help it to feel better quickly!
All great stuff! I have not tried ROLFING but sounds amazing. I’m sorry your foot flared up again and hope this is a good plan to get you back to running! Have you had an MRI done on that foot? I think you know the reason I ask, and you probably have but I feel like I have to do these PSAs about mis-diagnosis on foot injuries since it happened to me 🙁
I haven’t had an MRI. Its been my next step if things get worse. Plus I would need to actually see my podiatrist to get a referral (I think) and its taken 2 months just to get back in for the orthotics, so Im not sure I really want to work with them anymore. And finding another doctor sounds so overwhelming at this point. I guess what confuses me is i will have days or weeks where it feels fine, and then it will bother me on and off again. If it was something more serious I would expect it to hurt all the time, especially when running.
I thought you said ROTFLOL instead of ROLFING. I have heard that laughing is the best medicine, but didn’t think doctors prescribed it. 🙂
Haha! Nope, never had a doctor prescribe that but its always worth a try:)
I love a wide toe box! so exciting about the strength program, looking forward to hearing the recaps!
Im excited to get started now that I have my plan!
I need to use my foam roller more often, it makes such a huge different when I do. Thanks for the reminder. I’ve never tried Rolfing but I’m eager to hear how it works for you.
The foam rolling can be so beneficial. This is the first time Ive been super consistent about doing it every day.
I’m not skeptical about the orthotics for you at all! I think they’re going to be your golden ticket. SO COOL that you won that strength thing from Tina! I love it!
But is it a bad sign that they had to cancel my appointment yesterday?!?! I didn’t even call them back yet because I was so annoyed.
I’m so glad your orthotics are finally in – Altras are my favorite. I ran my marathon in the Escalantes. I think the strength training is a great part of the program!
I really hope that my body does ok with the Altras because they are so comfortable!
Sending healing thoughts your way! Tell us how the shoes work, I’ve been curious about Altras.
Thank you! So far the Altras have been great but Ive only run about 20 miles in them.
I’m glad you have a plan and that it’s already working. I love my Altras but I don’t wear them often. They’re the original Ones and have very little cushioning. Other than that I wear Newtons. I love them.
I think it was easy to transition to these Altras because of the cushioning the ones I got. I am still so intrigued by the Newtons. They are also on my list to try.
Your plan sounds solid! I’m a rare breed with shoes…my feet are pretty narrow so I don’t like a wide toe box because my toes “move around” too much. Good luck with those orthotics…it seems like forever that you’ve been waiting for them 😉
It really does feel like forever! Its been 2 months now, an my appointment yesterday got cancelled. Ugh!
Oh goodness girl…the whole shoe and orthotics deal hits home with me! I love a low drop shoe too. I ran in Newtons for 5 years injury free. Tried a pair of brooks for some insane reason and got injured. Now, I’ve been trying to come back from it. My Ortho doc told me that I need something more structured and stable for my new orthotics, so I got a pair of Saucony. Been running in them with the orthotics since February. Yes, my ankle feels better but then there’s other issues. I’m now trying my orthotics in my Newtons to see if that makes my feet happier. The only problem is that the Newtons aren’t as accommodating as the Saucony so I may just buy another pair of Newtons in a bigger size to fit the orthotics. It’s a grueling trial and error experiment …not to mention expensive! Good luck!!
I would love to hear how you like the orthotics in the Newtons. I did some googling to see if any runners used orthotics in Altras and I read that someone used them in the Torins. I wouldn’t use them in the ones Im wearing now because they already have some stability. I am also thinking about trying the Newtons because Ive heard great things about them as well.
Overall, do you feel like the orthotics help? Other than it being a hassle to find the right shoe to wear them in?
I definitely feel like the orthotics have helped my issue …Post Tibial Tendonitis. However, as you know …typically correcting one problem sometimes causes others. My orthotics are very aggressive in the arch and they do rub the arch of my foot on long runs. But I can tell that is getting better and will eventually go away completely…just not as soon as I want.
I’m getting positive vibes just reading this! I hope this will get you back on track, soon! I’d be excited about starting a strength training plan too. Heck, I just love when people tell me what I need to do instead of me trying to figure it out 🙂
Its so nice to have someone to tell you what to do, it takes some much of the stress out of figuring it out!