ATHLETES GEL

Having suffered a complete hamstring tear in 2013, a mere three weeks after a successful effort at the Boston Marathon, my cascading injury cycle shifted to my left knee, probably a result of favoring a permanently weakened hamstring.

Meniscus surgery followed in 2015, and today, running as well as walking, is accompanied by pain, brought on by the onset of arthritis.

Physical therapy, hyaluronic acid injections, and an array of over-the counter topical ointments have failed to offer pain relief.

A few weeks ago, an Australian company, Athletes Gel, www.althetesgel.com, asked me to try their topical gel. Athletes Gel is all-natural ointment, which uses wintergreen, capsaicin, arnica, and clove. I’ve researched all of these anti-inflammatory medicines, and this product blends them together perfectly.  It smells great, dries fast, is non-greasy, water proof, does not stain, reduces inflammation quickly and activates pain relief minutes after applying directly to the skin.

I was using a popular brand-name capsaicin product on my knee when my sample of Athletes Gel arrived. The next day I applied Athletes Gel to my feeble knee, and the results were truly remarkable.

Athletes Gel seems to work instantly, and in addition to the pain reduction, it increased the flexibility in my knee.

I am rationing my sample until Athletes Gel hits the market on March 25.

If you suffer from pain or soreness from working out, from arthritis, or from every day overuse of muscles, I highly recommend Athletes Gel. Athletes Gel will help any athlete suffering from sprains, strains, external bruising and conditions relating to muscle fatigue, minor sports injuries and pain.

You’re going to be hearing more about this product in the coming weeks, as you will be hearing more from me. Thanks to Athletes Gel, I am able to run pain-free, thus my distance and frequency of workouts will increase.

Give Athletes Gel a try. You won’t be disappointed.

Visit them at: www.athletesgel.com.

SOUL INSOLE-COMFORT IN EVERY STEP

Yesterday my 27-year old daughter texted me and asked, "Dad, did you ever have plantar fasciitis?"

It seems as though her running has caused her to develop the nasty ailment of the heel that has afflicted many a runner.

Meniscus surgery to my left knee has caused me to place excessive pressure on my right foot, causing heel pain.

A little over a week ago I tried a new product that has all but eliminated my heel pain, and I heartily recommended it to my daughter.

Soul Insole, www.SOULINSOLE.com, has developed quality arch supports that not only improve your running comfort, but will improve your quality of life.

Soul Insole arch supports will relieve plantar fasciitis, neuroma, bunions, arch/heel pain, as well as aid your posture and alignment.

These arch supports are truly unique and unlike any insoles I've tried.

Soul Insole's flexible design works with your shoes, not against them.

The Soul Insole is an arch booster and can be added to a full length insole or placed into any shoe.

The biomechanically designed shape of the Soul Insole effectively redistributes pressure evenly across the foot to relieve pressure from the heel and forefoot. The soft support helps to train your foot to strengthen its natural arch without causing the foot to become reliant on support.

It utilizes the existing structure of the shoe to increase support to your arch. As it is flexible, it will feel different in a shoe that has no support vs. a shoe that already has some arch support.

 

The Soul Insole Shoe Bubble is a small, flexible orthotic insert that makes a BIG difference in the way your shoes feel!  It relieves pressure from your heel and forefoot in EVERY shoe, without changing the fit.

• Adds Support & offloads pressure for all-day COMFORT!
• Use for both high arches and flat feet alike
• Stays firmly in place, yet can move from shoe to shoe
• Promotes good balance and alignment for all day
• Save hundreds & have support in the shoes you actually wear

At a time when many of us are training in minimalist running shoes, The Sole Insole arch supports act as a minimalist orthotic that softly raises your arch up to proper alignment, while forming to your feet like a custom insole. Rather than spending hundreds of dollars on orthotics, you can now enjoy increased support, balance, and comfort in all the shoes you like to wear.

Sole Insole is a terrific, inexpensive product, that will enable you to eliminate foot pain from your running life.

Check out a special offer now, at this link: https://www.soulinsole.com?raf=ref3311504

Your feet will thank you.

 

 

APPRECIATE!

I ran a mile today.

Wow!

Big deal.

I vow to never complain about not wanting to train, ever, ever again.

Four weeks to this day I underwent arthroscopic knee surgery. I estimate it's been about six weeks since I've run, and probably about twelve weeks since I've run anything worth thinking about and anything pain-free.

I followed my rehab regimen, remained patient, and stayed relatively sane. (although my wife may disagree with the latter)

It was with a great deal of apprehension, though, that I drove over to my high school track, walked a warmup lap, as per my doctor's instruction, and took my first running baby steps.

Seriously, it felt weird!

I was slow, dreadfully slow, and there was a moderate amount of stiffness around the affected knee, but no sharp pain, and my gait seemed to be relatively normal. I ran three laps, then walked another three before I ran another lap, to give me a mile for the day.

A real big deal!

For the past four weeks I seriously doubted if I would ever run again. Climbing steps was painful, and I still walked with a limp. Still, a steady diet of daily walking paid off. I, naturally, took a watch with me every day, and each day my walking pace increased.

So, today was, literally, the first step. I will not become overconfident, and I will not overdo it. But it is great to be back.

It was a magnificent December day, and running, with the sounds of Christmas music in my ears was inspiring. Everything looked, felt, and even smelled better. Getting in my car after he workout and having the windows fog up made me happy.

Running is more than a physical activity. Running helps to define us. It inspires us, it soothes us. It is an endeavor that we can suspend or postpone when WE decide to do so. Don't take it away from us. Don't, as in the case of injury, tell us we can't do it.

So, appreciate every second you are allowed to perform this activity that is so vital to your well-being.

Believe me, I do.

www.muldowneyrunning.net

IT'S ALL RELATIVE

Yesterday was a beautiful November day here in northeastern Pennsylvania. The sky was blue, temperature hovered around fifty degrees, and the wind was calm.

I was happy to take my dogs for a long walk in the mountain behind my house. When I returned, I did some yard work, as leaves have formed numerous mountains around trees, bushes, and fences.

Not satisfied, and unwilling to go back inside on such a glorious day, I decided to get a jump on my Black Friday tradition by beginning to decorate the outside of my home with Christmas lights.

Meanwhile, my daughter, Kelly, and her husband Mike, along with several other good running friends were in Philadelphia, picking up their numbers for today's Philadelphia Marathon and Half Marathon.

A year ago, instead of walking the dogs and erecting Christmas lights, I was with them, preparing for the half marathon.

At that time, I had come full-circle from a hamstring tendon tear I suffered three weeks after the 2013 Boston Marathon.

In 2010, I crossed the finish line at Philly in a time of 2:58:52.

This time around, I'm recuperating from arthroscopic surgery, performed on my left knee (same leg as the hamstring tear) on November 10.

But in our world of competitive running, it's all relative.

When injury or illness cuts us down, we are faced with two distinct choices: we can give up, call it quits, and forfeit what makes us whole, or we can adjust and adapt.

For me right now, I have to temporarily forget about this time last year and adapt for the future, because, believe me, I'm not nearly ready to give up.

I have a friend who is running after he underwent open heart surgery two years ago, and another, who, one month ago, suffered a stroke at age 59. He and I will go for a walk today.

Goals need to be adapted, standards need to be reset, and the business of running can begin again.

Don't allow setbacks to get you down, either physically or mentally. No one is happy when injury, illness, or even age, impedes your times and training, but, inevitable, one of those things will strike all of us at sometime in our running careers.

When it does, use whatever techniques you possess in your arsenal to adjust and adapt. Walk, swim, cycle, or go to the gym. Slowly come back, realizing that all comebacks take time.

You may be hanging Christmas lights when you'd rather be running, but remember, it's all relative.

www.muldowneyrunning.net

DAY 6-UNSTITCHED

Running is always a matter of balance.

Am I training to much?

Am I training too little?

Am I running too fast?

Am I running too slow?

Questions multiply, and become more serious, however, when one is injured.

Since my arthroscopic knee surgery of last Tuesday, I have walked each day, and have faithfully performed the recommended leg strengthening and flexibility exercises.

Yesterday, under gorgeous, cloudless skies, I walked 1.25 miles in the morning, and another half mile with my dogs in the afternoon. In the evening I did my leg exercises.

Today, it was time for my follow-up appointment with my orthopedic surgeon, who also happens to be a competitive cyclist.

After the stitches were removed from my knee, we reviewed the pictures of my arthroscopic surgery and I was pleased to learn that, other than the torn meniscus, which was removed, my knee is otherwise healthy.

Then it was time to have my important questions answered.

If you ever have to choose a surgeon, (and I hope you don't) reject any who appear smug, condescending, or dismissive. (I did) Rather, choose a professional who understands your needs as a runner, and who is willing to listen and answer all your questions thoroughly. I sought a second opinion, and I am thoroughly pleased with my choice of Doctor John Martin, from Reading, Pennsylvania.

Walking, a stationary bike, some light weightlifting with my leg, as well as the elliptical, are all good for now. However, my doctor informed me that I need to space things out. For example, if I go for a walk, I need to give the leg a couple hours of rest before I begin a session on the elliptical. Of course, ice and elevation are always necessary.

All that is ok...for now.

The big question then was, "When?"

We decided that the best course for full rehabilitation was four weeks from the surgery.

At that time, I need to go to a track or a trail (soft surfaces) and begin with a half mile of running, increasing a little each day, but running every other day for a while.

Slow, gradual integration into running is the key.

And, I'm good with that.

My goal is to run again, with no pain, and to remain healthy.

And now, I have only three weeks yet to wait.

www.muldowneyrunning.net

DAY 3-DISCOVERY

I had my Howard Carter moment this morning.

"Who is Howard Carter?" you ask.

Back in 1922, Howard Carter both braved and survived the "Mummy's Curse," and discovered the tomb of Egyptian King Tut.

This morning, approximately 72 hours after my arthroscopic surgery to remove a damaged meniscus from my left knee, I went through with the "demummification" process of unwrapping the bulky bandage from my knee.

Needless to say, I was apprehensive.

My leg flexibility has been improving, and my pain has been minimal, but the site of the incisions, on both sides of the knee, has been tender, and has prevented me from fully flexing the leg.

To my great delight, when the unwrapping was complete, the knee was slightly swelled, and the incisions, although itchy, were clean.

It didn't take long before I began my stretching and flexibility exercises, which were much easier without the bandage, then I took off for a walk, which I bumped up to 3/4 mile today, at, of course, a faster pace than the previous two days.. (I simply couldn't resist using my GPS watch. Just a force of habit) Over the weekend I plan to walk a mile.

On Monday I visit my orthopedic surgeon, at which time he will direct me on how to proceed with my rehabilitation. Hunting season is coming up in a little over two weeks, and running, hopefully, will not be far behind.

In the meantime, to stave off boredom, I have been building up credits with my wife, as I welcome each and every household chore.

Today was a day of positive discovery.

Now it's off to do the laundry.

www.muldowneyrunning.net

DAY 2-INSTRUCTIVE

My arthroscopic surgery for a torn meniscus was performed on Tuesday. I've decided to share my rehab journey with you, not so much to make it about me and my injury, but in an effort to be instructive to those of you who may encounter this or other training-related setbacks.

The summer of 2013 was going well.

After a long, tedious recovery from a torn hamstring in May of 2013, the first major injury of my career, I began to train and race at near the level I had hoped for.

On August 6, I ran an easy 4-miler on a gravel trail. I planned to race in two days, so the pace was relaxed.

The next morning I felt some stiffness on the medial side of my left knee, but thought nothing of it. I jogged 3 miles.

On race day, a 5-miler, I ran pretty well, felt discomfort in my knee, but it did not impede my performance.

When I awoke the next morning, as I tried to stand up, my knee buckled, and running was out of the question.

In retrospect, a race, run in flimsy racing flats, was probably a bad idea.

For the next month or so I visited a chiropractor, tried home remedies, cut back my miles and stayed on soft surfaces, but the pain intensified.

I finally visited my orthopedic surgeon, who ordered an MRI. It revealed a torn meniscus.

His diagnosis?

Wait for two or three weeks, then try to run on it and see what happens.

Had I sought a second opinion immediately, I would be telling you about today's workout rather than relating my tale of woe.

You see, a torn meniscus will not heal itself, so why did I,  "Wait two or three weeks and see what happens?"

Thanks to the urging of fellow runner Samantha Snukis, a 1:21 half marathoner and a physician's assistant for a respected orthopedic surgeon, I DID receive a second opinion, and realized that arthroscopic surgery was my only option.

The lesson for all runners is to ALWAYS seek a second medical opinion.

Compared to the rest of the patients most doctors see, we are freaks.

We are actually in excellent health, we are not overweight, and we are not dependent on drugs to make us feel good.

We don't fit into the medical or surgical models that most physicians work with.

During my pre-op exam, the technician offered concern about my low pulse rate of 52 (which was high because I was nervous). I needed to reassure her that I was a runner.

Thanks to running and its effects, I was out of the surgical facility a little over an hour after I awoke.

Today, on rehab day 2, I walked .6 mile, did stretching and flexibility exercises for a half hour, and I will turn in another half hour this evening.

The knee is sore, and the bandages come off tomorrow. (don't worry, no swollen knee pics)

On Monday I will visit my orthopedic surgeon and he will advise me on how to proceed.

One day at a time.

 Baby steps.

But I'll get there.

www.muldowneyrunning.net

DAY 1

First and foremost, happy Veterans Day to all who have served and continue to serve. All Americans are fortunate to be protected by the greatest armed forces this planet has ever known.

Below are pictures of the veterans of whom I am most proud on this day and every day.

My dad, Joe, served in the Army Air Corps during World War II, and survived the blitzkrieg of London. He passed away in 2007.

Sadly, he never had the opportunity to see  his grandson, my son, Logan, serve his country as a United States Marine. Logan is pictured below, over the left shoulder of the Marine Corps Commandant.

After achieving the rank of a corporal, Logan was honorably discharged and is now pursuing his Bachelor's degree in education at Penn State University.
---------

Around this time yesterday, I experienced the first surgery of my life, an arthroscopic procedure to remove a torn meniscus from my left knee.

Having run more than 125,000 miles during my 39-year career, I consider myself fortunate. Now, despite what naysayers may tell you and I, my knee did not "wear out" from running; rather, torn hamstring tendons in the same leg, suffered in May of 2013, caused me to alter my gait, placing more stress on the medial side of the knee.

After an MRI revealed the torn meniscus in September, I tried a conservative approach to rehabilitation, but to no avail.

Yesterday, under the capable hands of orthopedic surgeon Doctor John Martin, of Reading, Pennsylvania, I underwent the procedure.

According to the doctor, the knee is otherwise healthy, the bad cartilage, which looks like crab meat, is gone, and the road to recovery has begun.

My physical therapy will be conducted by me. Unlike much of the general population, there is little chance that a runner will shirk his or her rehabilitation. On the contrary, our greatest danger is that we may do too much. Therefore, I have vowed to myself and my wife (who has threatened me if I do otherwise) that  I will take things slowly, so I have dubbed my return to running health and sanity as a "Conservative Comeback."

After a recovery room stand-up routine, no doubt induced by my first-ever dose of anesthesia, I left the surgical facility to return home. Despite a warning of potential anesthesia-induced nausea, I felt ravenous, and proceeded to devour a Wawa hoagie after I tossed the unnecessary crutches and entered the comfort of my living room.

If you are from the Philadelphia area, you know what I'm talking about when I tell you about Wawa. Their convenience stores, in my estimation are the first-rate, and their hoagies are delicious..

Before I left the surgical facility, I was given a pain pill, so my afternoon and evening was pain-free, and despite some stiffness, I was able to move about freely.

For the first time in two months, I slept without a nagging ache in my knee, and got out of bed this morning with minimal stiffness.

After breakfast (and no pain pill. I'm done with those now) I proceeded to do about a half hour of light exercises, primarily to increase my range of motion and to strengthen the leg. Then it was time for a walk.

I walked for a half mile, with minimal pain, but some stiffness. At this point, bending the knee too far is difficult, and steps are painful.

To sum things up, I'm pretty pleased, considering that 24 hours ago I was in la-la land.

I have return-to-running goals, but I'll keep them close to the vest at this time.

For now, things are fine, and I am quite happy I opted for the surgery.

Now, it's off to my annual Veterans Day lunch with my son.

www.muldowneyrunning.net

SCOPE

At this time of year I would normally blog about training runs, fall races, my hatred of turning the clocks back, and my dread of the pending winter season.

 

There haven't been a whole lot of training blogs for the past three months, as a torn meniscus has sidelined me since August.

 

You know the drill.

 

An ache in the knee, running with a lot of pain. Knee sleeves, chiropractor visits... essentially attempts at holding the knee together with rubber bands and chewing gum.

 

Once the MRI revealed a torn meniscus, there was little choice but to have the surgery performed.

 

In 39 years, I have never experienced a significant knee issue. And, sure enough, X-rays, as well as the MRI revealed a healthy knee. Simply, a torn hamstring, suffered in May of 2013, caused me to alter my running gait, thus placing more stress on the medial side of my knee.

 

Arthroscopic surgery was performed this morning by Dr. John Martin at the Surgical Institute of Reading, Pennsylvania. He's a terrific orthopedic surgeon, and just a great guy. Dr. Martin is an avid cyclist, and his Physician's Assistant is Samantha Snukis. Few people know more about runners and running than Sam. She's one of the finest runners on the east coast, having recently turned a time of 1:21 at the Philadelphia Rock and Roll Half Marathon. Sam recommended Dr. Martin, and I'm glad I listened to her. She was there for the procedure, and I owe her my eternal gratitude.

 

When a runner is injured, his or her support group is essential, and often bears the brunt of our running withdrawal.

 

Thanks to my wife, Crissy, for putting up with me, and for what she will inevitable endure for the next couple of days. Couldn't do it, or much else, without her To my close friends, those of you who have always been there, thank you, as always.

Now, I must make the glass half full.

For the next few weeks, I'll record my progress (and setbacks) here, in the blog. A veritable treasure trove for a writer.

It will be therapeutic for me, and hopefully, instructive and beneficial for any reader going through a similar knee experience.

 Some rehab, and I'll be back out on the roads soon.