Last week was certainly an unusual week for this girl that loves to run and workout. If you recall, the previous week I had minor surgery on my left forearm on Tuesday, and hurt my left foot as I finished up a run on Thursday. Nothing serious in the grand scheme of things, but enough to cause significant changes in what I could do.
Like any good runner, I begrudgingly stopped running for a week, while trying to figure out what was wrong with my foot.
Monday
I did strength training with my legs (squats, extensions, ball curls – no lunges because of my foot) and unilateral lifting on my right side only. My core exercises are limited to things that don’t require me to use both arms because I can’t lift with, or put weight on my left forearm. Oh bummer, that means I can’t do planks…
I had been icing my foot regularly since Thursday, and decided to start on some Epsom salt soaks. Epsom salt is actually not salt, but a mixture of magnesium and sulfate. It’s long been used for relief of minor muscle pain by helping to reduce inflammation. I found a website that suggested making a paste, so I mixed just enough warm water to the Epsom salt to make a paste that I could rub on my entire foot – top and bottom. I left my foot in the paste for about 20 minutes, and it felt quite soothing.
On Monday, I also decided it was time to start taking Advil. I used to pop Advil way to quickly after a minor running injury, but now I’ve migrated to the opposite extreme and don’t like to take anything I don’t have to. I gave my foot four full days to recover before I resorted to taking my first Advil.
Tuesday
I skipped run/walking with my client and kept her inside for her workout on Tuesday. My foot was feeling better, but I was afraid that it was the Advil talking, and didn’t want to risk running on my foot if it wasn’t ready.
Wednesday
On Wednesday, I did a strength training workout very similar to Monday’s, and kept it low keyed.
Later in the day, I walked 1 mile at a 15:23 pace to see how my foot felt. It felt pretty good so I decided to take it out on a short run on Thursday.
Thursday
I went out by myself and ran 3 miles at an 11:41 pace on Thursday morning. It had been a week since my last run. I felt like I was working as hard running my 11:41 pace as I had just a short week early running an 8:45 pace. Ugh!
Friday
I spent most of Friday in the car as we drove to visit my Mom, and once we got there, Mom and I did a little gardening and walked around looking at all of her flowers, and admiring her little hummingbird friends.
Saturday
I got up early on Saturday morning to run 4 miles on a dirt and gravel road. The surface felt good on my foot except for the occasional twisting when I stepped on a rock. I guesstimated that I ran at an 11:22 pace, since I didn’t use a GPS.
Later we attended the first Virginia Tech football game of the season, and walked about 2 miles around campus. I was a good girl and didn’t jump to Enter Sandman, even though I desperately wanted to! Jumping just didn’t seem like a good idea on a tender foot…
Sunday
I decided to rest on Sunday, and try to get back to close to my normal workouts on Monday. Time will tell if I’m truly on the road to recovery!
Total weekly workouts:
Running – 7 miles
Run/walk – 0 miles
Walking – 3 miles
Lifting – 2 hours
- Questions:
- Have you every used Epsom salt after an injury?
- Who had fun weekend plans?
- Who’s kiddos go back to school tomorrow?
I like a good Epsom soak once in a while. I know it’s really hard to take off a week when you have a race coming up but sometimes that’s just what you need. Your base is strong and you will be fine. Hope you’re feeling better this week. Both my kids are going to HS today!
Deborah @ Confessions of a Mother Runner recently posted…Indian Spiced Cauliflower “Steaks”-Meatless Monday
I’m hoping the time off was just what I needed. I ran this morning and my foot felt pretty good. Whew! Actually, I overstretched my knee (vastus medialis) by sitting funny, and had to take a week off only three weeks before my PR marathon, and that turned out fine!
Fingers crossed for you! Hopefully you’re on the mend and won’t have to look back.
misszippy1 recently posted…Healthy running seminar
Thanks, Amanda!
i’ve never heard of making an epsom salt paste but it sounds like a great idea. hope your foot continues to heal this week!
kristin recently posted…LONG RUN: LABOR DAY
I hadn’t either until I found it online, and now I’m a fan!
I’ve always heard about Epsom salt and the great “healing” qualities but I’ve never tried it.
I truly hope that cutting back last week helped your foot heal!!
Kim recently posted…30 Years Ago I Started Running and just Never Stopped!!
I had a pretty good run this morning, so I’m going to keep adding my runs back in a few miles at a time. Fingers are crossed that it was just a little bump in the road!
I use Epsom salt baths in the winter after long runs all the time! I know warm baths are not good after long runs, but when I am cold I need it! And adding Epsom salts makes me feel like I am not being *that* bad to my legs.
PS-had a great run with Mary this morning! She’s great and was able to pull me up the hills. I was able to save her from the rattlesnake we encountered so it was a win-win I guess?
Amy recently posted…Backpacking Flat Tops Wilderness, Part 1
I saw Mary’s picture of the rattlesnake on Facebook. So you were the runner that protected her? Yay, Amy!!! I’m so glad you guys ran together. I feel like such a runner-matchmaker! 🙂
I’ve never heard of the Epsom Salt paste. Will need to read more about it. Glad to hear the foot is slowly getting better 🙂
Jennifer recently posted…NYC Marathon Training 8/25-8/31 – Week 10
I had heard of Epsom Salt baths for years, but not the paste, and decided it was worth a try!
I have not tried the Epsom salt myself but I know it is supposed to e a miracle worker 🙂 I hope you are on the road to recovery- sometimes we just have to slow down a little. I have learned there is nothing wrong with that. Have a great rest of week!
Mary Beth Jackson recently posted…My First Stitch Fix!
You’re exactly right, it never hurts to slow down… especially if your body is telling you to.
Bummer about the annoying hurts!! Heal quickly!! Yes, my kiddo is back in school woohoo I can finally get a few more runs in outside! Lol I’ve never used Epsem salts but I’ve heard great things about it.
Jess@FlyingFeetInFaith recently posted…Missing The Long Run.
Thanks! I always had mixed feelings about my sons going back to school in the fall. I missed having them around, but I loved the structure that the school year brought back.
It looks like you are on the road to recovery. Fingers crossed everything feels back to normal by next weekend! (OMG next weekend!!) I need to try that Epsom salt paste on my calves. They have been so sore since about week 5 of training, so for nearly 6 weeks now.
Meagan recently posted…These Brothers Are Crazy (my first Hanson strength workout)
Try it!