In the world of running, injuries can be crushing setbacks, and the thought of missing a race can be disheartening.

Learn how Cheltenham Running Club Coach rehabilitated a serious muscle injury in 7 days leading up to his first Half Marathon of 2023. 

The Perfect Build Up

I had achieved a near perfect training build up with a 21k run 3 weeks out, 18k run 2 weeks out plus regular mid week runs and strength sessions. On Monday I had planned to do my final long run of 15k with the hope of achieving a Half Marathon time of around 1:38 at the Cheltenham Half Marathon on the 3rd of September.  

The Injury: A Sudden Setback

It all began on a seemingly ordinary day. A ball was licked over the goal at my son's football match so I picked up a spare from half way and punted it towards the goal keeper. Little did I know that this split-second decision would lead to a significant injury. As soon as my foot made contact with the ball, a sharp and intense cramp exploded in my front thigh.

I knew I had strained the muscle so after admitting what had happened to assistant coaches I grabbed an ice pack and watched the remainder of the match worrying about what was to come. 

Diagnosis and Initial Concerns

Despite the excruciating pain, there was no immediate bruising, a sign that a rupture had not occurred. While a trip to the emergency room was not necessary, the inability to bend my knee without severe pain raised concerns. My thoughts quickly turned to the upcoming Cheltenham Half Marathon, wondering if this injury would force me to withdraw from yet another race.

The First 24 Hours: Rest and Recovery

The initial hours following the injury were spent on the couch, with frequent alternation between a bag of peas and a hot water bottle to manage swelling and pain. I took a prescribed muscle relaxant, along with a couple of paracetamol, for some relief, but I was determined to follow a more proactive approach to future rehabilitation.

Days 1-2: Rest, Hot/Cold Treatment, and Limited Mobility

On Monday I continued to rest and thankfully the only appointments I had were on Zoom so I could continue hot and cold treatments while sitting at my desk. During this period, bending my knee without intense pain was impossible and I was punished for every trip up or down the stairs.

On Tuesday morning I took the dogs out for a very slow walk and I had a very obvious limp. Range of motion at the knee had increased from nothing to around 5 degrees. Later that afternoon I started applying BioFreeze to the area. 

This provided moisture for some very gentle massage, mostly just rubbing the gel in but also getting an idea of where the strain had taken place. At this stage the sensitive area was around 70% of the length of the muscle and I narrowed it down to just the Vastus Quadratus muscle. 

I could feel a big ball half way up the muscle. This was around 5cm in length, firm and very sensitive to touch. 

I didn’t walk with the club at lunchtime but did go along to set off runners in the evening. I tried a very short jog in the car park but quickly found it was too early. The muscle hurt with the meagre vibration of jogging at a brisk walking pace.

I had no intention of participating in the club session but this was my first test in relation to running as walking had become fairly comfortable.

Day 3: Gradual Improvement and Gentle Movement

Range of motion increased to around 45 degrees on Wednesday which meant walking became easier though I still got the odd twinge of pain if I extended the knee in a funny way. I soon worked out that any action which even slightly replicated that kicking motion caused pain.

The good news was that stairs had become manageable as pushing down and even lowering myself down a step did not cause pain.

Regular massage with my thumbs helped a lot. I was able to apply increasing amounts of pressure above and below the ball of damaged tissue and gradually worked to reduce the size of that ball with careful massage strokes away from the centre. 

I also started my first stretch work on Wednesday. I used a hip flexor stretch with the injured side knee on the floor and the foot of the other leg planted in front of me. In the past I'd have had to extend through the torso and contract my glute to get any stretch sensation but instead I had to lean my torso forward to bring the intensity down. 

In the first stretch attempt I'd only last around 1-2 minutes and the leg was not happy coming out of it but the muscle was releasing tension and was not aggravated in the hours afterwards. Within the stretch periods I was able to gradually lift my torso, performing long exhales as I slightly increased the muscle's length and therefore stretch. 

Day 4: Massage, Stretching, and Testing the Waters

By Thursday I had managed to massage out most of the swelling and was even able to use a foam roller!

I walked the dogs in the morning and participated in the club walk from Woodmancote up and along Nottingham hill before returning to the pub. The thigh wasn't fixed but I had walked 20,000 steps and could lift the heel so it made a 90 degree angle at the knee. 

There was a club run that evening and I decided to use it as my next careful test as to whether I could run. I figured that if I warmed up with the 9s (a mid speed group in the club) that I could then stick with them for 20-45 minutes of their run. 

The warm up was great and having found myself comfortably running at the front of the warm up reps I decided to join the next warm up with the 10s who start 10 minutes later. I could feel the thigh pulling when I ran faster so said I'd run at the back of the group and let them know when I was about to peel off and return to the pub. 

My next concern was that the thigh muscle could fatigue faster than the others but I figured that if I keep the speed down I should be able to do at least 20 minutes. I set off with the group and they were great. I stayed at the back and while I could feel the thigh, any pain was generally due to a funny step or striding out further than the muscle was ready for. 

I completed the 43 minute run, at an average of 11kph, with the group and felt like I could have gone further. I had to be on a Zoom meet soon after 730pm so went home and watched that with my new found friends, the bag of frozen peas and hot water bottle. 

Day 5-6: Confidence Grows as the Race Approaches

After Thursday’s run I was confident I could at least participate in the 10k at Run Cheltenham. Range of motion was continuing to increase as I became more aggressive with the massage, foam rolling and stretching. 

Race Day: Triumph Over Adversity

I used the club’s race day warm up as my final test to decide whether I'd attempt the 10k or push for the Half Marathon. Warm up felt great and I didn't feel any restriction on my speed so I pushed the speed repetitions quite hard. 

We had a long delay before the start of the race and I could feel a dull ache in the quad but kept positive and gave it a gentle massage plus a series of slaps, like you see some swimmers doing as they wait on the blocks for their races to start.

I'll write a detailed post on how the Race itself went but having decided to set a conservative speed of around 12kph (5min/k) I was able to finish in 1:41:08, an average of 12.7kph or 4:44min/k.

The thigh did not hold me back physically and my conservative pacing strategy, while probably resulting in a slower time than I would have achieved, enabled me to enjoy the race, confident I could push on when we reached the Cheltenham Race Course. 

Progress and a Powerful Lesson Learned

2 days later and the thigh is feeling good. There is still some work to do with regaining flexibility in the muscle but the general muscle soreness I have from the race is more significant that any discomfort I'm getting at the site of injury. 

Some may argue that the muscle would have recovered regardless of the treatment or that there are various other treatment options I could have utilised but for me this experience has strengthened my theory that we have the ability to affect how our body responds to injury and that with a physical, not just pharmaceutical approach, we can achieve more than is expected.

Conclusion: The Strength of a Proactive Approach

This injury and recovery journey underscores the idea that runners have the ability to influence their body's response to injuries through proactive physical rehabilitation. While there are various treatment options available, my experience highlights the potential of a physical, non-pharmaceutical approach in achieving remarkable results.

In sharing this story, I hope others will take a proactive stance on their physical rehabilitation journey.

In the face of adversity, it's possible to bounce back stronger than ever before.