Queenly Wave

in All Posts

Good morning!


So far, I’ve been insanely unproductive this morning, reading fashion blogs and jamming to Brendan James.  Tanner (the famous Tanner of Y2 Yoga) gifted the album to me on iTunes.  I love listening to the music in the studio so it was a pleasant surprise!


Onto breakfast:


Yogurt mess of:


  • Greek yogurt
  • Banana
  • Blueberries
  • Pecans
  • Go Lean cereal
  • Chia seeds


*Queenly Wave*


I always joke that I am the Queen of Injuries because my sports-related injury list is pretty impressive for someone who just does this for “fun”:



Lately, I’ve been receiving lots and lots of emails about my knees.  I guess it’s because I rock these very inconspicuous knee sleeves all the time:


I have Patellofemoral Pain Syndrome, which sounds a LOT more serious than it is (in my case).  Also known as “Runner’s Knee,” it means that my quads move my patella (kneecap) bone out of alignment when I run.  Over time, this results in swelling and pain.  Before I figured out a treatment plan that worked (which currently includes strength-building exercises, icing, and knee sleeves), I was VERY concerned that I would never run recreationally again.  Now I’m training for a marathon with ZERO knee pain!


My advice if you’re injured?


  • Stop doing the activity that is causing pain until you or your doctor figures out a cure.
  • Call a local running shop and ask to speak to the manager. See if they have any recommendations for sports-injury doctors in the area – do NOT blindly pick someone out of the phone book!
  • Be willing to take time off – 2 weeks of no exercise is better than 2.5 months of no exercise.
  • Try alternative medicine, like acupuncture!
  • Make sure you’re eating enough QUALITY calories.  Your body needs fuel to stay injury-free.
  • Don’t overtrain!
  • Realize that your favorite workout is not the end-all-be-all.  When I couldn’t run, I got really into cycling and completed a Metric Century.  I later went on to do another Metric and a Century.
  • It’s OK to be pissed off when you’re injured.  Just don’t wallow too long – it could ALWAYS be worse.


If you want more info, here are some of my top posts on injuries:



Have you/are you suffering from a sports-related injury?  What happened?  What’s your advice to others with similar issues?



  • Sarah @ Sarah's Shaping Up September 8, 2010, 9:56 am

    I’ve had several knee problems as well. In high school I tore my ACL playing basketball and then last year during an intramural game, on the same knee I tore my MCL. I’ve gone through lots of physical therapy and now it’s as good as new. 🙂 Every now and then my knee will give me a problem but it’s pretty rare. 😀

  • Beth @ Beth's Journey to Thin September 8, 2010, 9:57 am

    Great post! When I was training for a half marathon, I was on my longest run to date at that time (7.5 miles) and I twisted my ankle really bad and it swelled up and turned purple. I thought I had broken it and had to be on crutches for almost a week. Needless to say it put a huge wrench in my training and I ended up skipping the half marathon. It was actually a nightmare because I had no ID and no cash on me so I had to walk home which just made the injury worse – – so I learned my lesson and now never run without them!

  • Brittany (A Healthy Slice of Life) September 8, 2010, 9:57 am

    Good info! So far in my 5k training (no giggles, please ;)), I haven’t had much pain (YAY! knock on wood!), but I’m worried about my knees because I’ve had issues in the past.

    I also need new running shoes… any brand you recommend in particular?

    • Orla September 8, 2010, 10:24 am

      different brands will suit different feet! Best advice I ever got was to go to a running store and get gait analysis. If they charge for it, go somewhere else! Hope this helps!

  • Jenna September 8, 2010, 9:58 am

    I’m currently sitting out from running due to an IT Band injury. I didn’t run enough hills while training for my half marathon and the race was very, very hilly. Needless to say, my IT Band is now on the frizz and I’m out from running for a few months. 🙁 My advice: don’t increase your milage, pace, or hills to quickly, it could end in an injury!

  • Angela @ Eat Spin Run Repeat September 8, 2010, 10:01 am

    I’ve been really lucky to have not suffered from any serious injuries throughout all of the running that I do, but lately I’ve noticed a bit of hip pain after my hillier runs that I’m not liking! Rather than try to get through it, I’ve been on the foam roller a lot, and doing some cross training to keep my cardio up. I also teach spin, which is a great option for runners that want to put less pressure on their joints.

  • Heather September 8, 2010, 10:01 am

    I tore ligamens in both ankles in HS playing vball and bball. my coach used to make me stick my leg in a bucket of ice and water and I would sit there and cry! I also did physical therapy. my ankles are still weak and I have a hard time balancing, but I can run and play sprots again.

  • Kristy @ Kristyruns.com September 8, 2010, 10:02 am

    I love your yogurt mess bowls! I need to try them! 🙂

  • Jessica @ The Process of Healing September 8, 2010, 10:03 am

    I’m currently dealing with a stress fracture, due to running. It happened back in December and because of a combination of bad luck, bad doctors, and my stubborness, I’m STILL dealing with it today. It’s going on 10 months that I haven’t ran. While it’s awful and not something I would wish on my worst enemy, it’s been a life-changing experience for me. I realized that (like you said) running wasn’t the end all, be all… running was my life.. until I couldn’t anymore. I couldn’t exercise at ALL for a long time and it woke me up to the fact that if I don’t treat my body right, there will be consequences (i.e. under-fueling and over training). I now realize that if I’m going to push my body to do something like run, I HAVE to treat it right. So I’m using this time to get my body to a healthy place so that when I am healed, I can run safely again.

  • Tracy @ The Chameleon's Backbone September 8, 2010, 10:06 am

    This is funny to me today because of one body part that you never think of hurting your sports performance – the tumb. Yes, I said the thumb – that short stubby guy on your hand. When most people think about being hurt and prevented from playing sports, they think about the big physically demanding sports. But, just yesterday I was talking to someone about a hand injury and the toll it takes on his golf game. I guess sports injuries can come in all shapes and sizes. Even to Tom Thumb.

  • Jaya September 8, 2010, 10:07 am

    I was just doing this mental inventory the other day, funny you should ask!
    I’ve broken 7 bones (5 fingers, a wrist and a nose), had 2 stress fractures (shins and pubic bone) and 3 concussions. Not to mention shin splints and the daily pain/fatigue that comes with being a full-time athlete! I’m just coming out of my pelvic stress fracture (the most serious of all my injuries) and now that I’ve “retired” from competitive sports, I am having a great time with new/different sports and movements. Part of the key to recovering from an injury is asking yourself what you need to do differently in your daily life to avoid re-injuring yourself. Sometimes an injury opens a door for some necessary self-reflection, but make sure to allow yourself some time to process/be upset about things. I took 8 months off from everything (including walking) and that for me was the ultimate personal test of operation beautiful… can I feel great just being rather than doing?
    Overall, I would say that where most women seem to lack is in strength. Don’t shy away from lifting heavy things (with proper form), challenge yourself to 2-3 minute planks and be a force in the gym. Don’t be afraid to go super heavy and break the “toning” myth! Good bone density, strong metabolic health and all of the benefits of strength training carry over into every day life. It goes a lonnnng way in protecting you against injury!

  • Caitlin September 8, 2010, 10:11 am

    Great post! I recently started having knee pain and to be honest was going the route of ignoring it. It got to the point where my right knee down to my ankle was throbbing in the middle of the night. That made me realize ignoring an injury is so much worse and it was time to take care of it.

    I think you say it so well, “your favorite workout is not the end-all-be-all”. I recently did my first tri and realized how much I LOVE biking. I thought without running 5 days a week I’d be miserable but now I realize (and am so excited) that there are sooo many different types of exercises I can get into! 🙂

  • Dorry September 8, 2010, 10:11 am

    Love your tips – all the them! I’m currently dealing with pulled tendons in my right foot/heel and I could barely walk last week – terrible. So I’ve been doing the stationary bike while I can’t run and just trying not to wallow in it, like you said. 🙂

  • Lauren September 8, 2010, 10:13 am

    While training for my first 10K/Half marathon in November I experienced some pretty awful hip pain. I’m pretty stubborn so I decided to keep running and playing soccer anyway. I would take some breaks but I would keep going back until my pain became so severe that I could barely walk. I finally saw a doctor and I will be having surgery on October 14 for FAI/torn labrum in my hip.

    My thought is that it was so NOT worth it. I’ve got thousands of dollars of medical bills and won’t be back to a ‘normal’ life until some time in January. If you are having any pain it is better to be safe than sorry-and I’m for sure sorry.

  • Tracey @ I'm Not Superhuman September 8, 2010, 10:15 am

    For some of us who aren’t lucky, Runner’s Knee *is* as serious as it sounds. (Gosh, that sounded mean. That’s not how I meant it!) I just mean to say that there’s a scale when it comes to cartilage damage, and when enough cartilage is worn away it’s pretty serious. And majorly painful. Case in point: I’ve had Runner’s Knee for 6 years and I still can’t walk for more than a city block or stand for more than 5 minutes without pain. Forget running.

  • Tricia September 8, 2010, 10:16 am

    Ha…good timing with this one! I’ve been running for a while, I’m 27 and am currently training for my 5th marathon. I might have an upper hand on you for the crown though! In my lifetime I have had 3 stress fractures, one in my ankle, one in my foot and one in the shaft of my femur…peroneal tendonitis in each ankle, IT band issues. Broken wrist…twice. Broken toes. Sprained wrist…playing kickball (yeah don’t ask) Bruised ribs, SI joint issues.
    I am pretty much jinxed! I was on a roll being injury free for over a year and NOWWW I am having really bad tightness and pain in the center of my kneecap that is preventing me from running, and even the elliptical and the bike. I have no idea what the issue is and this is putting a damper on my training for sure, but I have been through the “poor me, it’s the end of the world” feeling sooo many times that this time I realize that it really isn’t the end of the world and I WILL get better eventually!
    Recently,I started working as a rehab technician in the acute care center of a local hospital. I’ve seen what major injuries are. I’m lucky to be alive, if I can’t run for a couple weeks, so be it. 🙂

  • Tiffany (Stuffed with Fluff) September 8, 2010, 10:16 am

    Thanks for the tips. I was feeling pain in my right knee and purchased the same knee sleeve you have. I used it while I ran/walked the Disneyland Half over the week, and good news is that I felt no pain on that knee…bad news is that I should have used them on both knees. That was the first time I’d felt pain on the left.

    I’ve since taken time off from running, and iced the knee last night as I noticed a bit of swelling.

    I was going to make an appointment with my Primary Care Physician to get a referral for a sports injury dr. but do you think that I’ll have better luck asking my local running store directly?

    • Caitlin September 8, 2010, 5:43 pm

      I do… I feel like they know what a runner needs and have lots of feedback from other runners.

      • Tiffany (Stuffed With Fluff) September 9, 2010, 9:29 am

        Thanks again for the advice. I actually spoke to someone at my local running store, and I’m going to have their on-site doc check it out.

  • Tonyne @ Unlikely Success Story September 8, 2010, 10:18 am

    What are some of your favorite fashion blogs? I always get lost trying to find the good ones. 🙂

    • Caitlin September 8, 2010, 5:44 pm

      i like Kendi Everyday lately!

  • Orla September 8, 2010, 10:19 am

    Great tips! I defo think that the most important thing is not to ignore the signs that your body is sending you!
    I ignored shin splints before my London Marathon this april and ended up taking 2 months off before running again. As well as shin splints I developed plantar fascitis as well as aggravating my sciatica.
    A couple of appointments with my physical terrorist and I am doing very well and now know my trigger pain and when I need to go back to her for an appointment.
    Our bodies hurt when something is wrong – we need to learn to listen more instead of turning the music up!
    Like you said Caitlin, 2 weeks of no running is better than 2 months or longer of no running!

  • Chelsea at Striking Balance September 8, 2010, 10:20 am

    I have had two knee surgeries (one on each knee), and most recently a hip surgery. I am only 20 years old. My knee surgeries were from sports, etc. But my hip injury was solely overuse, which has definitely taught me not to push myself too too hard. I now will strictly follow the only increase by 10% rule, instead of jumping from 1 mile to 3 miles in a few days just because I’m stubborn!

  • Jason@Cant-Coach-Desire September 8, 2010, 10:21 am

    Quick marathon newbie question. As I’m training for my first one 10/17. How much of a pace drop am I looking at in the last 4-6 miles of the race? I’ve done 3 x 20+ milers & 2 x 18 miler with plans for 2 more long runs before the race. However, in trying to hit a goal time I have no idea how bad I’m really going to feel those last few miles. I’ve asked many marathon vets, but would appreciate the opinion of someone who has a little less experience.

    • Caitlin September 8, 2010, 10:27 am

      I mean… I’ve only done one marathon but here’s my splits from it:

      Mile 1: 10:22
      Mile 2: 10:19
      Mile 3: 10:28
      Mile 4: 10:29
      Mile 5: 10:44
      Mile 6: 10:37
      Mile 7: 10:25
      Mile 8: 10:44
      Mile 9: 10:24
      Mile 10: 10:12
      Mile 11: 10:20
      Mile 12: 10:35
      Mile 13: 10:26
      Mile 14: 10:28
      Mile 15: 10:23
      Mile 16: 10:39
      Mile 17: 10:46
      Mile 18: 10:45
      Mile 19: 13:55
      Mile 20: 13:21
      Mile 21: 12:03
      Mile 22: 11:52
      Mile 23: 12:39
      Mile 24: 10:43
      Mile 25: 11:43
      Mile 26: 11:52
      Mile 26 – Mile 26.57 (course was long): 5:59 (average 10:33/best 8:35)

      • Jason@Cant-Coach-Desire September 8, 2010, 10:31 am

        Thanks this puts it in perspective for me that I’m going to be a bit short on my goal time(3:10), but its better to mentally know this and concentrate on enjoying the experience. My goal probably was a bit aggressive for a 1st full anyway.

        • Caitlin September 8, 2010, 10:37 am

          Personally, I think the goal for your first should just to finish and have fun 🙂

          You’re going to do great!!!

  • Laura@FindingAHealthyBalance....after a 100+ Pound weight loss!!! September 8, 2010, 10:23 am

    Too Funny! I just asked you yesterday about your Knee Sleeves. I ended up ordering the Pro-Tech Knee Band after some research, however if that doesn’t work I will be looking into your sleeves. THANK YOU FOR ALL THE ADVICE! Believe me it is greatly appreciated and used! =)

  • Kelly September 8, 2010, 10:23 am

    When I first started running, I had knee problems as well. My knee cap felt like it was ‘loose’ while running and then my knee would feel numb and uncomfortable afterwards. I could barely walk up stairs anymore. I learned that I had to take it slower to start off and build up my muscles. I now never run two days in a row and make sure that I stretch properly afterwards and am knee-pain free! 🙂

  • Madeline - Greens and Jeans September 8, 2010, 10:26 am

    I have dealt with more than my fair share of sports injuries. I think my biggest tip is to give yourself a week off before doing anything (unless you are in SERIOUS pain of course!). A good rest may be all your body needs!

  • Rebekah @ Rebeltarian September 8, 2010, 10:28 am

    Great advice! Thanks!

  • Heather (Heather's Dish) September 8, 2010, 10:30 am

    i played volleyball for 12 years and never had a knee injury. then i started running distances and totally jacked it up…granted, it’s a muscular imbalance, but one that is taking quite some time to heal. i’ve found that walking, yoga, tons of stretching, and strength training are the best things to do…and rest when i need to!

  • Holly @ couchpotatoathlete September 8, 2010, 10:38 am

    Thanks for the info! I totally agree with you that if you experience pain, get it checked out! Pain is different than being too tired to keep running/not enough sleep/not enough food. Pain is pain and you shouldn’t experience it!

  • Maria @ Oh Healthy Day September 8, 2010, 10:38 am

    Thank you for this! I’ve been dealing with heel and ankle pain since I started running a few months ago. I see the doctor next month and am glad I’m not alone in this OR that I don’t have to necessarily give up running.

  • Jenny September 8, 2010, 10:40 am

    I am currently training for my first half marathon and was diagnosed with pneumonia two weeks ago. Running is very, very hard and I’ve struggled a ton lately. I need to accept that I just may need to let my body recover and aim for a later half.

    Completely unrelated, but I was at the dog park the other day and saw a dog that looked EXACTLY like James. What a cutie-pie!

  • Heather September 8, 2010, 10:41 am

    Thankfully I’ve never had to deal with an injury, although my hip has been hurting a bit when running lately. I think I need to do a better job of stretching out my muscles before and after runs.

  • Kelly September 8, 2010, 10:46 am

    I had ITB Syndrome and couldn’t run for almost 4 months. I went to physical therapy twice a week for 3 months, and now I’m back running. Here’s my post that talks about it.


  • Stacey September 8, 2010, 10:46 am

    I’ve been wondering if I need knee sleeves. In June, I ran my second half-marathon (it was a trail run) and during this race I managed to tear muscle fibers in the ligaments on the side of my knee. I couldn’t run for 3 months, and I’m just now starting back. Sometimes it hurts, sometimes it doesn’t. Its kind of aggrevating because I have no idea what the heck is going on! I thought for sure that 3 months was a good enough recovery period, but we will see….

  • Kristina @ spabettie September 8, 2010, 10:48 am

    I broke my ankle while WALKING once. I was on pavement and not looking down, my foot twisted into a big hole in the pavement. GAAH.

    I was in the air on a jump during a ski race on a trail I know like the back of my hand I’ve done it so many times… I was distracted, looked sideways – midair that makes your whole body turn – and I landed crazy and tore my lateral meniscus and cracked my knee. There was also what we skiers call a “yard sale” – my poles, one ski and goggles were EVERYWHERE.

    Playing a tennis tourney once, my doubles partner hit me in the face with his racquet and broke my tooth. I had a HUGE bruise on my face for a couple weeks. Not Pretty.

    The major knee injuries eventually made me quit tennis. I had three knee surgeries. As soon as I was out of pt I was back on the tennis court (I used to teach tennis and compete on a USTA level), but my knee is no longer strong enough to hold me… running sideways on the court I’d fall. No pain, just there, on the ground. 🙁

    I listened to my docs and took it easy – I think the best advice. Yes, they are sometimes wrong – I got a second opinion. (I wanted to be a pro tennis player or at least instructor).

    I am currently doing a couch to 5k, taking it REALLY slow because I am still very paranoid about re – injury. I was a runner and would like to be again, but taking it slow. 🙂

  • Lauren @ Girlwiththepinkhat.blogspot.com September 8, 2010, 10:50 am

    I have been diagnosed with the same knee injury and have taken the same approach as you. I wear knee sleeves and ice after all my runs. I also have not been running as much (3 days a week) and doing more cross training. This has helped a lot. I also think strength training has helped as well. Good luck with all your training, you are doing a great job!

  • Camille September 8, 2010, 10:53 am

    I have been injured a bazillion times too.
    Even though this is the thing I hate to hear the most, the best thing really is rest. Taking a week off wont kill you but it will heel you!

  • Sarena (The Non Dairy Queen) September 8, 2010, 10:55 am

    Honestly, a lot of this holds try for those who don’t have sports related injuries, but are recovering from any sort of physical set back. It is so important to step back and take it easy. Understand what your body needs as far as physical activity and fuel go. Hurting yourself or pushing too hard will only set you back further. It is more frustrating to have to recover again than to take it easy the first time around!

  • Kaitlyn (College Girl Runs) September 8, 2010, 10:56 am

    I haven’t had a running injury yet but when I was in high school I tore the ligiments in my ankle tumbling. I had to wait 3 months and wear an ankle brace. My biggest mistake was jumping back into tumbling too fast. I tumbled with ankle pain for about a year and had to continue to wear a brace when doing any physical activity for 3 years. It’s hard when you have an injury to keep away from physical activity! I think it’s very common for people to start exercising again even when they aren’t 100% ready. So my advice would be to wait that extra month for recovery because it will pay off 🙂

  • Samantha Angela @ Bikini Birthday September 8, 2010, 10:59 am

    Have you tried barefoot running? I’m just getting into it and it supposedly is supposed to help with injuries

  • Kacy September 8, 2010, 11:07 am

    Sometimes unproductive mornings are good, no worries 🙂

    Great tips, I’ve never had a serious injury, but I’m pretty good about not over-training.

  • Tay September 8, 2010, 11:10 am

    If you’re the queen, I’m the princess!! 😉

    – A few years back, I suffered from Plantar Fasciitis.
    – After my marathon, I suffered from some type of calf pain that I kept running through. Bad mistake. It never went away. I ended up going to PT for it about a year later, but that wasn’t helping much.
    – I started to get a bunion about 2 years ago that I ignored until it started throbbing! Then I decided to get orthotics which helped my bunion and my calf pain.
    – And then of course my knee pain started in March of 2009 which ignored for a few weeks until it started throbbing. I took a couple weeks off of running but still pushed through cross training. I went back and forth for months of running/cross training on and off and my knee would feel better, then get worse. Finally I gave up ALL forms of activity, and over a year later started foam rolling and got a completely different pair of shoes which changed everything!
    – About a month ago, I got a weird side cramp thing during a run. It ended up being some sort of side strain which was suuuuuper painful and I couldn’t run for a good 4 weeks.

    PHEW!! I hope that’s the last of it all!

    • Caitlin September 8, 2010, 5:33 pm

      we can rule the kingdom together.

  • Sarah for Real September 8, 2010, 11:11 am

    I’ve been trying to wear knee sleeves lately too (doctor’s advice) but I can’t seem to find one that works for me. I’ve got one long-ish one that slides down on my leg and one like yours but the top folds over AND it slides down. I worry because the hole that’s supposed to be supporting my knee cap falls down and the sleeve actually pushes on my knee cap.

    I’ve measured my leg for both sleeves and supposedly have the right size. Any advice? I’m about to try double stick tape…

    • Caitlin September 8, 2010, 5:33 pm

      Hmm Can you get the smaller size? Do you have the kind I use?

  • Annie@stronghealthyfit September 8, 2010, 11:25 am

    I’ve thankfully never had a running injury, although today I was actually feeling some slight knee pain. Thanks for the tips on dealing with an injury!

  • Jasmine @ Eat Move Write September 8, 2010, 11:34 am

    My husband has a knee injury from running. The problem is that no one makes a knee sleeve big enough to fit his legs. It’s the most ridiculous problem to have, right?

  • Michelle... September 8, 2010, 11:37 am

    The dreaded IT Band Syndrome! I still run in fear of it every time I hit the pavement, but now I make sure I’m really diligent about STRETCHING, using the foam roller, working up speed and distance SLOWLY and being on the lookout for any sign of pain in my knee. I let it scare me away from running again for 2 years and I don’t want that to happen again!

  • Heather @ Side of Sneakers September 8, 2010, 11:41 am

    Ugh I literally feel your injury pain. I just left the doctor’s office for month 3 of my knee injury without much progress. I have patellofemoral pain syndrome, it band syndrome, and tilted kneecaps.
    The worst part about injuries is dealing with the frustration. I’ve missed almost all of my race season and will probably miss my next 2 races too. I just keep reminding myself of how many people have these injuries and eventually run again- like you! Fingers crossed!

  • Lauren September 8, 2010, 11:49 am

    Major props to including photos of your dogs 🙂 We volunteer for a breed-specific rescue & I try to incorporate adopting a dog as much as possible in conversations about pets.

    I’m training for my first marathon (same one you’re training for) and look forward to hearing about your training as the months progress. Good luck at Thunder Road!

  • Paige (Running Around Normal) September 8, 2010, 11:50 am

    love the advice about being ok to be mad as long as you don’t wallow. Really – people have it SO much worse – how about not being able to walk at all?
    Didn’t you injure your tricep too? I remember a post about the husband “cupping” you? hehe

  • Lindsay September 8, 2010, 11:54 am

    I can’t wait to read all these comments…I had hip surgery twice as a kid, which has resulted in terrible arthritis as an adult. At 28, I was told I had an 80 year old woman’s hip. I ran all through college and constantly limped and felt pain. I finally realized that unless I wanted a hip replacement before I turned 30, running was just not in the cards for me anymore. I have definitely felt bad for myself, cried over it and have been jealous of friends running marathons, etc. But, I’ve also learned to love walking long distances, hiking, swimming and biking, even more than I did before. I would just remind everyone to not look at people walking during races as a failure (like we are just tired or under-trained) or as less of an athlete. I actually walk a lot faster than some people run/jog 🙂

  • Michelle @ Give Me the Almond Butter September 8, 2010, 11:57 am

    Great tips! I was a gymnast, diver and track athlete so here goes my list:

    -pulled lower back muscle
    -pinched C2 in spine
    -this led to lactic acid being released in my spinal cord (aka horrible pain where I couldn’t do anything but cry)
    -My joints are now super loose from this so I have to take a daily pill because my nerve gets constantly pinched and I get very nauseous and headaches
    -sprained ankle
    -sprained wrist (eventually got a cyst from the scar tissue)
    -ankle, knee and hip pain from my bad form on my roundoffs.
    -runner’s knee –tried training for a half but my knee would act up after 2 miles.

    Those are my biggest injuries that I can remember lol.

    • Caitlin September 8, 2010, 5:30 pm

      AHhh! I feel bad for your spine!

  • Amanda (Two Boos Who Eat) September 8, 2010, 11:58 am

    I have plantar fasciitis and runner’s knee too. I’m not going to lie reading about your knee injury and how you got it under control helped me tons. I found a great sports medicine doctor and am now in physical therapy. I really appreciated you sharing your story.

    I am not running now but plan to start back up in a few weeks. I can’t wait!

    • Caitlin September 8, 2010, 5:29 pm

      <3 good luck!

  • Anita September 8, 2010, 11:58 am

    The first time I trained for a marathon I developed a stress fracture on my right foot. It was the first time I returned to running since elementary and I had never heard of a stress fracture. I walked around for a week in a great deal of pain. Finally I saw a doctor at the health center on the college campus I was attending. Luckily the doctor worked with all the athletes and he was able to help me understand how I had developed one. Apparently I was increasing my miles to fast and not giving myself enough rest.

    So increase your miles gradually and remember to give your feet a break. Biking riding or swimming are just some suggestions.

  • Tina September 8, 2010, 12:00 pm

    I think the best tip is to take time off!! I think too many people fear rest and then end up hurting themselves more.

  • Espie September 8, 2010, 12:00 pm

    I tore my left ACL during high school cheerleading (yes, it’s a sport and my team competed) practice and the first two doctors I saw diagnosed it as a “bruise” and said I would be fine in a week. Nevertheless, my knee swelled up and I continued stunting/cheering for seven more years wearing a knee sleeve and icing like crazy.
    One day I was walking around my university campus I turned the corner and felt excruciating pain in my knee. I hadn’t twisted it or fallen so I thought this was weird. I just continued to ice until my next physical was scheduled. After being referred to an orthopedist specializing in knee injuries, I was told that I had torn my ACL. Because it was injured so long ago and kept doing my normal physical activities, I ended up causing more damage to my knee joint and had to undergo ACL reconstruction and meniscus repair. I was on crutches for 8 weeks (!!) and What was supposed to be a short physical therapy ended up in my 3 x wk sessionsfor 9 months. That’s ok, my PT was Hot!

    long story short: get 2nd, 3rd, 4th opinions. If your body doesn’t feel right, find out why!

    • Caitlin September 8, 2010, 5:28 pm

      you poor thing 🙁 good lesson though!

  • Morgan @ Healthy Happy Place September 8, 2010, 12:00 pm

    I currently have a stress fracture in my lower spine, which sucks big time. It hurts to even move. No weight bearing activities for me for 2 months. 🙁

    • Caitlin September 8, 2010, 5:24 pm

      OUCH! I hope you heal soon.

  • Emily September 8, 2010, 12:11 pm

    Great suggestions and tips on dealing with injuries. It is so hard as a self-motivated athletes to deal with these setbacks, especially with races and fitness goals fast approaching. I really appreciate you sharing your own stories of injuries and how you have overcome them through rest and alternative treatments. As I’m beginning to start running and training, I’ve been noticing different twinges and pains, I’m going to start listening to them and consulting some of the physical therapists that I know to make sure I don’t let them get too far.

  • eatmovelove September 8, 2010, 12:15 pm

    I deal with this on a daily basis.

    Great tips!

  • diana @ i can eat, can't i? September 8, 2010, 12:20 pm

    oh, no.. you have so many sport-related injuries! take really good care of yourself!!

    when i played handball, it was my first time playing it. after my “first” hit, i sprained my ankle (the same ankle that is injured right now). there was a hole and my foot went in. but twisted when i hit the ball! that was my only sorta sport related injury, haha!

  • Stacey @ The Habit of Healthy September 8, 2010, 12:21 pm

    Good tips! I currently have a painful left shin, which I figure has been caused by running, so I’m taking a week off exercise to rest it. I’ll try and run again next week but if it’s still not better I’ll have to consider another form of exercise until it heals. I’m hoping it feels better soon because I do feel a little guilty not doing anything but I figure it’s better to listen to your body and catch these things before they get worse.

  • Chelsea @ Strawberry Sweat September 8, 2010, 12:26 pm

    Good tips, as always. When I was training for my first half-marathon in May 2010, I suffered IT Band Syndrome and some wicked shin splints. Luckily, I worked with an awesome sports chiropractor who recognized that I have a muscular imbalance and helped me feel good enough to complete the half in May. Since then, if I feel a twinge of pain either from my IT band or my shins, I start foam rolling and stretching like crazy. I am now training for my second one (in October) and hopefully I get through this one injury-free!

  • Megan (Braise The Roof) September 8, 2010, 12:32 pm

    It’s so much easier said than done to take breaks when you’re injured! I have suffered from really bad shin splints before and I somehow always convince myself that they’ve gone away (when rationally I know my legs are still healing) and I’ll go on a run only to be in bad pain. No good!

  • Jillian@ ReshapeYourLife September 8, 2010, 12:50 pm

    I’ve been dealing with random aches and pains from starting to run… Apparently I push myself a little too hard sometimes, so I need to remember to pull back and rest so I don’t REALLY get hurt. But it’s a learning process.

    • Caitlin September 8, 2010, 5:19 pm

      Don’t increase your mileage more than 10% a week!

  • Claire C September 8, 2010, 12:51 pm

    This is off subject,but I love seeing pictures of Maggie and James.They always make my day:-)cc

    • Caitlin September 8, 2010, 5:15 pm

      M&J say thanks!

  • Amber K September 8, 2010, 1:24 pm

    Plantar Fascitis this summer. I spent entirely too long on the couch with that pain. I had to borrow my husband’s grandma’s walker just to get from the couch to the bathroom.

    Other than that I haven’t been seriously injured since I have been working out, thankfully!

  • Lisa September 8, 2010, 1:25 pm

    Sounds like me. This year has been one injury after another. It’s frustrating because I’ve always been a cross-trainer. Swimming is my first sport, then running. But yet I still get running injuries. 🙁

  • Lauren at KeepItSweet September 8, 2010, 1:31 pm

    good advice, thanks!

  • Megan @ 'Nati Girls Run September 8, 2010, 1:34 pm

    Great advice! It is sooo hard not to stay angry, though. Especially when you read blog after blog of healthy people running every day! Gotta work on that 🙂

  • Raya @ Raya Runs September 8, 2010, 1:38 pm

    I have knee pain occasionally, but my worst thing is shin splints. For a while I thought I would never be able to run consistently because I would literally cry from the pain. But because I love running so much, I tried different things until I found what works for me. Those things are: good shoes, Zensah compression sleeves, and ICE. Ice seriously works wonders, I ice after every run for 20 minutes or so and I’m just amazed at how much better my shins feel. Occasionally I also take 800mg of Ibuprofen (anti-inflammatory) but I’ve found that with the sleeves and the ice, I don’t need it that often.

    • Caitlin September 8, 2010, 2:20 pm

      Ice rules!

  • Allison September 8, 2010, 1:43 pm

    I just found out (last Thursday to be exact) that I have the same thing in my knees! I picked up running this summer, and over time my knees starting to kill me. It’s good to hear that you are still able to run and exercise normally. I was very discouraged there for a few days!

  • Ashley September 8, 2010, 2:05 pm

    This summer I was hit with plantar fasciitis (excuse the spelling!) and it really had me down! I felt like I would never run again. This experience really taught me about patience. Things happen, and give it time they will get better.

  • Deb September 8, 2010, 2:11 pm

    Your advice to just stop and rest when you have an injury is right on target. You have to let yourself heal!

  • Wendy Irene (Give Love Create Happiness) September 8, 2010, 3:26 pm

    Love the music! Thanks for sharing 🙂

  • whitney September 8, 2010, 3:26 pm

    your breakfast looks so fresh and light! I want to eat some right now.
    I suffer from knee pain but try to work with it nothing to serious so far. When it starts hurting I go straight to cross training.

  • susan@mom swim bike run September 8, 2010, 3:33 pm

    I am recovering from a fractured shoulder and wrist. My advice is to be patient and follow doctor’s orders as well as listen to your body.

  • Monica September 8, 2010, 3:35 pm

    I discovered back in the day when I started working out that I have Patellofemoral Syndrome as well. However, my pain was brought on from just about all forms of cardio, including workouts that were done on machines.

    My problem was two-fold. I had too much weight on my frame and it was causing a lot of friction in my knees and I had to strength train and do a better job of stretching out my IT bands. I lost the weight and stretch frequently, but strength training to build up my quad and hamstring strength has made such a big difference for me. I have never had knee pain again (knock on wood).

  • Sana September 8, 2010, 4:05 pm

    You look so hardcore in that pic 🙂

  • Karen September 8, 2010, 4:30 pm

    I have been training for my first 5K and I appreciate all your comments, advice, tips, and encouragement. Last week I had my longest run yet and afterward the front of my shins were sore. I took 2 days off of running, which seemed to help. I did a shorter run yesterday and I’m not feeling any pain in my legs now. I’m wondering if this could be shin splints?

  • maria @ Chasing the Now September 8, 2010, 5:26 pm

    Some great advice! I let myself be mad for too long when I stress fractured my foot and wasted two months that could have been way better spent.

  • Brenda September 8, 2010, 5:56 pm

    Caitlin, please don’t ever change your layout. I love that I can read a whole post or two and then easily click on older posts at the bottom of the page. This is the most convenient layout for us readers. Thank you for keeping us healthy!

    • Caitlin September 8, 2010, 6:09 pm

      I won’t! 🙂 I might change the design again one day but never the overall layout.

  • Cassie September 8, 2010, 6:20 pm

    Thanks for posting this!
    I pulled my groin when I took a pretty hard fall on a dock on Friday..and haven’t been able to work out since! It’s SO frustrating!! (I love my morning workouts). I’m wondering if I should attempt one tomorrow or not if it still hurts a bit. :\

  • Ellen@FirednFabulous September 8, 2010, 6:30 pm

    I recently pulled my hamstring pretty bad. And stupid me did yoga like crazy right after it happened because I thought stretching would be good for it. Wrong! Thank goodness I talked to a trainer at the gym about it…he told me that all the stretching was just pulling my muscles further apart. Duh! I guess my advice would be to talk to someone who knows their stuff! And ICE. Ice is the cure for many things 🙂

  • Diana (Mymarblerye) September 8, 2010, 7:15 pm

    i get shin splits and the dreaded stress fractures from time to time…do i rest and heal up? oh no..i’m stubborn and hence I keep reinjuring myself. BAH!

  • jnae September 8, 2010, 7:28 pm

    Please take it easy. Cartiledge doesn’t grow back. Injury and overuse will lead to osteoarthritis. I’m 36 and have been dealing with it for 4 years.


  • Jackie September 8, 2010, 7:50 pm

    Im currently recovering from a knee injury as well. My IT band attachment point at my knee has been bothering me on and off for about a month or so. I am doing my second Olympic Tri (Nations Tri in Washington, DC; where I live) I feel ready for the swim and bike, I’m just hoping my knee wont act up during the run. I have a brace for it, so I hope that will help.
    I also have a list of injuries from running/swimming and I just do them for fun as well! This stuff is addicting! 🙂

  • D September 8, 2010, 9:00 pm

    marathon questions! i’m training for my first marathon and am literally in my first week. exciting!

    my question is – i switched the days of the schedule because i thought it would work better for me, but i want to know if i’m doing something really wrong…i switched my cross training and rest days so that the rest day is after the long run instead of 2 days before (so if my long run is saturday – or say, 5 miles on friday then the first long run of 8 on saturday- then i take the rest on sunday rather than thursday)…is this a bad idea? i find it easier to go to the gym 5 times during the week rather than on 2 weekend days, but i’m also cautious about my knees. i know it’s only the first week, but i want to be sure i don’t wear myself out early on! i’m not a new runner, but i’m slowly recovering from a knee injury so i definitely want to do it right! also, what do you do if you miss a run or cut one short? and my last question is…i feel like, no matter if my run is 3 miles or 10 miles, it always takes me at least a mile and a half to get into a stride and feel like i dont want to quit. it’s the weirdest thing – i NEVER start out feeling great. do you ever feel like this? Thanks!!

    • Caitlin September 8, 2010, 9:24 pm

      1) I’m a little confused! Hehe. So your plan had a rest day two days before your long run day and a cross training day after? I would say it would be harder to do the long run without fresh legs, so maybe switch it so you do really light cross training (like tool around on the elliptical for 30 minutes with minimal resistance) on thursday, long run on friday, and rest of saturday. that should be fine!

      2) if you miss a run or cut one short, it’s fine. i would just try not to make it a habit. the most important run is your long run, so focus on making that one a quality run.

      3) i definitely don’t start off feeling my best either. try to keep your pace slow as you get through that initial 1.5 miles because it will make the transition from standing around to running easier. pick up the pace once you start to feel better. also, this feeling will decrease as your endurance builds so stick with it!

      • D September 8, 2010, 9:32 pm

        THANKS! yeah, i reread my first question and i have no idea what i said either.

        basically it has a rest day friday, moderate run saturday, long on sunday and cross on monday. i was attempting to switch so my rest day is on monday, but i wasn’t sure if my knees would die as i get further into the plan. its also just mentally easier for me to take a rest day at the end of a week than in the middle.

        i LOVE that you respond to comments so helpfully. marathon training has made me appreciate blogs even more because i can re-read all the helpful posts, and ask questions! im totally just praying that disney isnt as cold as it was for yall last year!

        • Caitlin September 8, 2010, 9:33 pm

          honestly i would just say play around with your schedule and see what works for you the best.

          and i hope to god it’s warm for you!

  • Cate September 8, 2010, 10:22 pm

    Thanks for all of these tips. I discovered your blog about four months ago and had been having knee problems and worried that I might not be able to do the exercise that I want to. After going to the doctor I found out I had runner’s knee too and in addition to the few suggestions he had, yours have been so helpful. I wear knee sleeves, do strengthening exercises, and ice after I run and the pain in my knees is pretty much non-existent. I really cannot thank you enough!
    I am happy to say that I can run without pain and am gradually adding more miles. Running and exercise just make me feel so good! So thanks again for sharing your experiences and advice, they have helped me a ton! 🙂

  • Erin D. September 8, 2010, 11:46 pm

    Great post! Running injuries can be so frustrating! After my first half, I experienced plantar fasciitis and had to take a break. Wow, was I antsy during that time. I eased up and did more cross training and trained for shorter races, but I’m now I’m itching to run longer again, so I’m finally going to see a doctor about it.

  • Kristy September 9, 2010, 9:47 am

    I recently recovered from my first injury… Taking time off is def the hardest “mental” challenge. I credit for like… 2 hours.. 🙂 It was a learning experience though.

    • Kristy September 9, 2010, 9:48 am

      I cried** Duh…

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