by Mollie Millington | May 8, 2020 | healing, injury, running
Long-time readers of my blog know that I have been working with Function360 Physiotherapy clinic on a gifted basis for many years. Their team is knowledgeable, friendly, and genuinely wants you to achieve your sport and fitness goals. They will get you to the start line if you are willing to put in the work (my motivation to do my homework sadly comes and goes). Unfortunately, the London lockdown meant they had to temporarily close their clinic in Moorgate for in-person sessions. The good news is that their team is still available for virtual appointments. Even better is that this means anyone in the world can now receive their excellent care (as long as you have internet and a web cam of some kind, of course). At the bottom of this post are my tips on how to make your virtual appointment a success. You can also use my discount code #F360MM15 for a 15% discount.
Normally, I check in at the clinic once or twice a month to see how my injuries are and receive soft tissue therapy where I am tight (there is always something tight). Since lockdown, I haven’t checked in as I was barely running and life was very busy with work and the puppy. My mindset towards fitness has finally changed back to a ‘let’s do it’ attitude, with the aim to workout twice a week, so now I have no excuse not to get my physiotherapy done too.
I set up the appointment via email and my confirmation sent info on how the appointment would be made over Skype. I was seeing a new-to-me therapist, Victoria, and wanted to make sure I had a good set up as she would need to complete her own assessment of my abilities. She actually WhatsApp’ed me a few minutes prior to the appointment start time to make sure I was ready. We had a good connection so just stayed on the line for the rest of my appointment, which was actually better as I had to move my phone to the floor. This would have been trickier with my laptop.
Victoria had spoke to Emma, who I had been working with for over a year, and reviewed my records. She asked for my version of what happened and I think I passed that with flying colors! She also reminded me that I was waiting for a GP referral to a sports clinic (which I will chase up once I am able to go to the doctor again). After our brief chat, she had me sit on the floor and move my feet in different ways to see what my current range of motion is. She also had my do squats, stand on one leg at a time, and perform single leg calf lifts. These are all things I would normally do in the clinic with a new therapist not only so they can see now my lower body moves but also to look for progress from previous visits.
I found Victoria really easy to talk to and she had lots of ideas on what I should be focusing on for the next few weeks before we check in again. When I explained I did an April run streak with very little pain, she was very encouraging that the drop in mileage probably helped my body rest a bit. It should now be in a better place when I ramp up my strength training again. She also asked about how much time I am able to set aside for my physiotherapy homework and prioritized the exercises so I know what I have to do, what I should do and what I can do if I am a lady of leisure. My updated plan was sent to me within 24 hours so now I am able to get to work. Even though I don’t have any races in the near future (fingers crossed for September!), putting the work in now to strengthen and stabilize will have a positive impact on my running form and pacing. We are following up again in two weeks time so the accountability is very motivating to stick to the plan.
Of course, in a virtual appointment, you cannot receive manual therapy, such as deep tissue massage, dry needling, or joint manipulation. Other than this, I felt the appointment was very similar to what I would normally do when I visit the clinic. My goal is to be a strong and balanced runner, and I will still be able to achieve that with their virtual help (although I do miss a good sports massage!).
if you are a runner with a niggle or pain, you should reach out to the Function360 team (don’t forget my discount code #F360MM15) Or if you have started working from home in a less-that-ideal set up, get in touch with them too. As these virtutal appointments are a new concept to most people, here are my tips for a successful virtual physiotherapy appointment (some of these will depend on your injury, but as the hip bone is connected to the leg bone and all that, your therapist might want to see how your body moves):
- To save some time, remove your shoes and socks before the appointment.
- Wear clothes that allow you to move freely while allowing the physio to see your body move too. (If you have been to a physiotherapist before, wear the same type of clothes). I wear booty shorts with a t-shirt and then a sports bra in case I need to take my shirt off. If you are comfortable showing a regular bra, that is fine too.
- Set up the space for your appointment to allow for movement and even sitting on the floor. Ensure there is good lighting and if possible, a plain background. If you are wearing black, try not to have a dark background as that will make it harder for the therapist to see you move.
- Most importantly, figure out the technology side of things 10 minutes before your appointment!
Let me know if you book in and how it goes. It is important to take care of your body in times like these. No one should have to suffer in pain, no matter what your exercise of choice is.
If you are a runner, why not book in for Function360’s running webinar on 12 May 5pm (London time) where you can learn to run faster and injury free. Take advantage of lockdown to work on imbalances and develop your strength. These steps will pay out loads when we are able to race again. To learn more and book in, visit running webinar info page here. Hope to see you there!
Ring light not required for a good appointment. 🙂
by Mollie Millington | Apr 15, 2019 | injury, running
My last run was on 8th March on a roof top track in Central London with Advent Running. That day I went to Function360 (gifted) and saw my osteopath, Emma. She hadn’t examined my Achilles before and was concerned at how swollen and tender they both were (particularly my left). She gave me orders to rest for a week and ice every day until I saw her again the following week. Unfortunately, the following week brought even worse news. No high impact activities for at least four more weeks, and continue with the daily icing. I was able to continue teaching indoor cycling, which was a Godsend. Without an endorphin release, I started to go a little bit crazy by week 3.
You may be wondering why I didn’t try swimming or some other form of no impact exercise? I started to get a cold about the same time. I stayed home one day to try to recover from it, yet it still lingers on. Along with the running nose, sinus pain, and now phlemy cough, I feel tired. The silver lining is that my injury and cold are aligned. At least my body is efficient!
Every week, I see Emma and she examines my Achilles and decides if I need soft tissue therapy, acupuncture, and/or taping. When I saw her last week, she said this week we can talk about starting to run again. Then she gave the caveat of one minute on, one minute off to start with. But I will take it!
Even though I am not allowed to run, I still need to do my strengthening and stretching exercises. I have been doing my full physiotherapy program two to three times a week. On my tea breaks, I pop over to the gym and do my eccentric calf raises and isometric holds. I hope by sticking to my program that when I am able to run again, I will not have lost too much speed. My cardiovascular system will need to catch up with my legs but I am hoping once my cold is gone, I can get into a pool (if only my hair wouldn’t get wet).
Since I am injured, I have been volunteering at parkrun. Today, I learned there is a Boston marathon in Lincolnshire that is the same weekend as THE Boston Marathon. As the ever optimist, I am going to put it on my list for next year (even though it will be not too long after Tokyo Marathon).
I have also joined a virtual run club, as I haven’t been running with my Advent Running crew as of late. If you are looking to meet other runners from around the world, why not check out the Run Things Virtual Running Club (scroll down this page for all the info)? These are the people behind Run Up to Christmas for Mind Charity, which tons of people in the UK do every year. For a one-time payment of £25, you get a t-shirt and online support in a Facebook group and Strava club. They offer additional virtual races throughout the year, so if you are motivated by race bling, definitely check them out.
Good luck to everyone running the 123rd Boston Marathon today and congrats to everyone who ran Brighton yesterday. I hope I can stand in a starting pen for Boston in 2021 as my last WMM. If all goes well, I will be running Tokyo in 2020.
If you are struggling with an injury, niggle, or need a sports massage (and live or work in London), give Function360 a call. Their team can handle it all and give you continuity of care. You can get 15% off your first appointment with code #F360MM15.
by thinkmarsh | Mar 13, 2019 | injury, running
Thank you to everyone who responded to my post about being injured and defining myself as a runner. It was a relief to learn that I am not the only one who ponders life choices when injured. I thought I would share a bit more about my journey with my Achilles pain and athleticism with you to understand where I am coming from and my experiences with running so far.
|
| Photo by Natasha Wynn |
I am not a very religious person, but I always say that God did not intend for me to be athletic. When I was growing up in the USA, every year at school we had to take part in the Presidential Fitness Test. It compared each student’s athletic ability to the nationwide average. I failed it in the 3rdgrade and was subsequently put on a special exercise regime at home. For most of my childhood, I preferred to read books rather than playing outside with my brother but I did cheer leading on the weekends in middle school.
Football (soccer) was big in my hometown and just about everyone played, so I started playing too when I was in middle school.
I was the back-up back-up goalie and developed shin splints in year 8. By year 9, my widening hips caused patella maltracking (my kneecaps would slip out of place) so I had to wear, not one, but two knee braces.
Whether it was the knee braces, genetics, or just how I was, I cut from high school soccer/football team 3 of 4 years because I am slow.
I continued to play football and softball at a recreational level during uni, after uni, and during grad school as a way to meet new people (including my husband).
Since 2005, Achilles tendonopathy has been an issue during and after football. My friend, who was a physiotherapy assistant, taught me how to tape my ankles as a way to manage the condition during games. I also tried ankle braces and switched my cleats for turfs, both of which seemed to help a little bit. The day after a game though, I would wake up and have to hobble around the house due to stiffness in my Achilles. Finally, I gave up football in 2011 when we moved to London because the pain was too much and I thought my ability would be way under par.
In terms of running for running sake, I started running in 2006 as a fundraiser for my local humane society.
Running was something to stay fit with but I never loved it.
The next charity I aligned with was
RODS Racing, which raises money for orphans with Down Syndrome.
After four years fundraising for them by entering various races, it became harder and harder to receive donations as people knew I was a runner.
To up my game, I had to run farther than a 10K.
I never thought I would do a half marathon because of the Achilles pain, and definitely not a full.
But somehow I managed to achieve both.
I adapted my training from most plans by increasing from 12 weeks to 16.
I took it slow to avoid an overuse injury.
I always wore insoles and selected neutral cushioned shoes to support my feet for these longer distances.
 |
| Where I experience pain |
I am proud to say I have ran 10 marathons now, countless halves and 5Ks. Only in the last three years, have I started to train properly with speed work and strength training. I have been to see an osteopath, had sports massages, received acupuncture (even electro-acupuncture), physiotherapy, and pre-habiliation. During this time, I have definitely become faster (with a 5K PB in 2018 and half marathon PB in 2019) and fitter but still have Achilles discomfort on a daily basis. Most recently, I attended a reformer Pilates retreat where I met a hip and knee surgeon. He recommended shock wave therapy as the next treatment to try to improve my running ability and reduce my pain. My long-term goal is to run a Boston Marathon Qualifying time of 3:30 by 2021. My current PB is a 4:29 so I have a lot of work to do.
Over the next three months, I am working with Chris Myers at
Complete Physio with three rounds of shock wave #gifted therapy and three months of physiotherapy.
I will be checking in after the treatment is over, and then at the end of the three months to keep you posted on my progress.
You can follow my story on
www.instagram.com/ptmollie and, of course, here on the blog.
If you have any stories to share about Achilles injures, shock wave therapy, shoes to try, basically ANYTHING, please leave a comment below. I am eager to learn from others on how to overcome this.
Thanks to Complete Physio for the complimentary shock wave therapy. All opinions are honest and my own.
by Mollie Millington | Mar 13, 2019 | injury, running
Thank you to everyone who responded to my post about being injured and defining myself as a runner. It was a relief to learn that I am not the only one who ponders life choices when injured. I thought I would share a bit more about my journey with my Achilles pain and athleticism with you to understand where I am coming from and my experiences with running so far.
|
| Photo by Natasha Wynn |
I am not a very religious person, but I always say that God did not intend for me to be athletic. When I was growing up in the USA, every year at school we had to take part in the Presidential Fitness Test. It compared each student’s athletic ability to the nationwide average. I failed it in the 3rdgrade and was subsequently put on a special exercise regime at home. For most of my childhood, I preferred to read books rather than playing outside with my brother but I did cheer leading on the weekends in middle school.
Football (soccer) was big in my hometown and just about everyone played, so I started playing too when I was in middle school.
I was the back-up back-up goalie and developed shin splints in year 8. By year 9, my widening hips caused patella maltracking (my kneecaps would slip out of place) so I had to wear, not one, but two knee braces.
Whether it was the knee braces, genetics, or just how I was, I cut from high school soccer/football team 3 of 4 years because I am slow.
I continued to play football and softball at a recreational level during uni, after uni, and during grad school as a way to meet new people (including my husband).
Since 2005, Achilles tendonopathy has been an issue during and after football. My friend, who was a physiotherapy assistant, taught me how to tape my ankles as a way to manage the condition during games. I also tried ankle braces and switched my cleats for turfs, both of which seemed to help a little bit. The day after a game though, I would wake up and have to hobble around the house due to stiffness in my Achilles. Finally, I gave up football in 2011 when we moved to London because the pain was too much and I thought my ability would be way under par.
In terms of running for running sake, I started running in 2006 as a fundraiser for my local humane society.
Running was something to stay fit with but I never loved it.
The next charity I aligned with was
RODS Racing, which raises money for orphans with Down Syndrome.
After four years fundraising for them by entering various races, it became harder and harder to receive donations as people knew I was a runner.
To up my game, I had to run farther than a 10K.
I never thought I would do a half marathon because of the Achilles pain, and definitely not a full.
But somehow I managed to achieve both.
I adapted my training from most plans by increasing from 12 weeks to 16.
I took it slow to avoid an overuse injury.
I always wore insoles and selected neutral cushioned shoes to support my feet for these longer distances.
|
| Where I experience pain |
I am proud to say I have ran 10 marathons now, countless halves and 5Ks. Only in the last three years, have I started to train properly with speed work and strength training. I have been to see an osteopath, had sports massages, received acupuncture (even electro-acupuncture), physiotherapy, and pre-habiliation. During this time, I have definitely become faster (with a 5K PB in 2018 and half marathon PB in 2019) and fitter but still have Achilles discomfort on a daily basis. Most recently, I attended a reformer Pilates retreat where I met a hip and knee surgeon. He recommended shock wave therapy as the next treatment to try to improve my running ability and reduce my pain. My long-term goal is to run a Boston Marathon Qualifying time of 3:30 by 2021. My current PB is a 4:29 so I have a lot of work to do.
Over the next three months, I am working with Chris Myers at
Complete Physio with three rounds of shock wave #gifted therapy and three months of physiotherapy.
I will be checking in after the treatment is over, and then at the end of the three months to keep you posted on my progress.
You can follow my story on
www.instagram.com/ptmollie and, of course, here on the blog.
If you have any stories to share about Achilles injures, shock wave therapy, shoes to try, basically ANYTHING, please leave a comment below. I am eager to learn from others on how to overcome this.
Thanks to Complete Physio for the complimentary shock wave therapy. All opinions are honest and my own.
by Mollie Millington | Nov 15, 2018 | health, injury, recovery, sponsored post
I wrote this post in the week leading up to NYC Marathon. It gives a good insight into the worries runners have when training no longer takes up most of their time.
Maranoia– paranoia about your health, including but not limited to niggles, aches, pains and cold-like symptoms, in the weeks leading up to a marathon
Since coming back from the Wadi Rum Ultra, my right ankle hasn’t felt right. The range of motion (ROM) was decreased and something inside the joint felt locked and stiff. Many other parts of my body hurt too so I didn’t pay too much attention for the first few days I was back in the UK. Over time, the other aches went away and the blisters on my feet healed (no toe nails have dropped off yet). But my ankle was still off.
I knew only having three weeks between these two big races was a risk. Running across all of the unstable sand made my ankles work harder than usual. My biggest fear is that if I run the NYC Marathon on 4 November, I will do long-term or permanent damage to my ankle. This winter, the plan was to cut back on the miles a bit and spend more time strength training. However, I also wanted to get back to Track Tuesdays with Advent Running. I haven’t been in two months and I miss seeing everyone and working hard. Hopefully my performance will not have suffered by the time I make it back.
Luckily for me, osteopath consultations are covered under my Simplyhealth active plan. The team at Function360 have a few osteopaths on site, so I booked in for an hour long appointment with Victor. He had seen me prior to Wadi RUm Ultra for a pain I had in my neck (another case of maranoia). As we already had a rapport and he knew a bit about my 4×4 Challenge, I felt safe in his hands. I also know that the Function360 team supports their clients’ goals. If I said I definitely wanted to run NYC Marathon, Victor would make it happen.
We began with a chat about what the pain was, where it was, and how it felt. He then observed me moving a few different ways (on my toes, on my heels, bending knees, etc) to see how my ROM and flexibility was on my right vs left side. He then had me sit on the table and palpated my feet, ankles and calves. By observing what points were painful for me and how ankles and feet felt under his touch, his detective work continued. He determined I had a strain and possibly sprain on the inside of my right ankle. As treatment, he spent some time massaging around my medial mallelous, and also on my calves (sometimes tight calves can cause pain in the feet) to help relieve the pain. Victor moved my right leg and foot around to encourage lymph drainage and inserted about five acupuncture needles in my ankle to help address the pain. The last step of my treatment was taping the inside of my right leg from my ankle to mid-calf with a single piece of kinesiology tape. I had always thought taping was a placebo affect, but Victor told me that this study showed that kinesology tape helped promote lymphatic drainage. The tape stayed in place for three days.
Victor recommended active recovery that was low impact, such as swimming or cycling. He also wanted me to do some ankle strengthening exercises to help loosen the joint and promote strength. I only went swimming once, combining walking the water with a doggie paddle as I didn’t want to get my hair wet (but it did anyways). I also did a yoga class, some slow dog walks, taught indoor cycling once, and lead a beginner’s 5K before work one day at a 10 min/mile pace.
A week after my initial visit, my ankle ROM had improved but it still wasn’t feeling 100%. I booked a 30 minute appointment to follow up with Victor. We chatted briefly about what I had been doing to recovery since we last met and how the ankle was feeling. He again observed me walking and stretching in various ways before manipulating my foot and ankle to find the source of the pain. Using massage wax, he used manual therapy on the tenderest areas. He also performed some traction on my ankles.
At this point I was really torn. Victor confirmed there was still a strain (ligaments) and/or sprain (tendon) in my right ankle. The process takes 21 days to heal so I technically would have enough time to be ready for the NYC Marathon. On the other hand, working too hard during the race (like for a PB) so soon after injury could make the complete recovery process take longer. Victor said the decision was up to me as there was a chance I would be better. Again, he recommended low impact activities and that I invest in an ankle brace if I was going to run the marathon for additional support. My ankle feel fine running unless it moves left and right, which might happen during the race as I avoid water bottles and other runners on the road. Luckily, I know I have medical care available if I do decide to run as my active plan runs for a full year and covers physiotherapy, osteopathy, acupuncture, and more.
There is a chance my travel insurance will reimburse my trip after receiving a letter from Victor, who is a member of the General Osteopathic Council, explaining I am not fit to travel. I have been doing some soul searching to decide what I should do. This trip is a package deal with a tour company, so I won’t get a refund from them, not would I be eligible to defer my place to next year. I am working hard to complete all of the World Marathon Majors but my Chicago race last year was a horrible time due to injuries. I wanted NYC to be a PB.
Update #1: I was able to run the entire NYC Marathon. A full review of the race is forthcoming here on the blog. Luckily, my ankle didn’t bother me at all. Instead, I ended up stopping to use the loo five times. It wasn’t a PB race but not my worst either. I am back to light running this week and look forward to getting that PB in 2019.
Update #2: After teaching spin class Monday night, going to track Tuesday, and then leading a run club Wednesday morning, my ankle was a bit tender to the touch. I was able to book an appointment last night with Victor who said I need a longer break from running. He also taped my ankle and gave me isometric exercises to do. Someone please hold me accountable on these as I am eager to run again!
Have you ever been in a similar situation? What did you do? Leave a comment below and let me know.
Thanks to Simplyhealth for sponsoring my 4×4 Challenge. NYC Marathon is the last race in the set.
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