I can honestly say, as someone who has witnessed you cope with this injury first-hand, the level of self growth from your injury in 2021 to now is remarkable. You have become such a resilient and hard working individual, and the tenacity with which you are attacking this injury recovery is evidence of that.
Hang in there....I know how you feel. I also had a Achilles injury that just lingered for a very long that really messed with my head about running. Almost gave up running until I found cycling and got healthier to run again. Never quit what you love.
This kind of content is why I've watched this channel for five years now. I don't know if I'd have the guts to upload my raw thoughts when going through an injury. I (we) don't know you or anything that you do outside of what you show us on this channel, but it sure seems like you're in the right headspace for recovering from this injury. Staying positive and taking advantage to work on other parts of yourself physically and mentally, and committing to not starting up again until you're pain free is great, especially the second one. And don't forget that you have Allie by your side to support you and commiserate with you, because she's been through it too. I would've loved to have that during my stress fracture years ago, but all I did was focus on other things and NOT RUN until I was pain-free, and I ended up losing only a month to that injury because I was smart about it, if I can toot my own horn a bit. Just be smart about it, no excuses, and you'll end up fine. On a separate note, I feel like maybe adding a short verbal transition into the sponsored content would be a good idea, since it was kind of jarring to hear you spilling your guts and then just jumping into that and then back.
Hi Spencer! I had insertional Achilles tendinitis for about a year and am finally finding ways to manage it. I recommend, at first, never letting your heel drop past neutral. Do lots of heel raises, weighted heel raises, and lifted heel holds to build strength- these are pretty noninflammatory and shouldn’t really hurt. Once the inflammation has gone down slowly start working on re-lengthening the Achilles- so do heel raises and drops but at first just barely let it go past neutral and then slowly build up a larger range of motion. The channel “the Irish physio” has a good video on some exercises.
I definitely agree with this comment. The rehab for insertional tendinopathy is different than when it is more in the middle of the tendon. So not too much eccentric work, more isometric and avoid too much dorsiflexion of the ankle
Hi Spenc! You can still be in good shape even when your injured. You can jog in the pool, you can bike and also focus on your strenght. I broke my leg very badly 3 years ago, and i came back stronger then ever before! Its a uportunety to work on your weaknesses. You got this!
That’s right. You got this. Just keep that core strong. Those legs are going to want to zoom when you get back. We all praying for a fast recovery for you.
I got Achilles tendinitis this past autumn which took me out of my junior XC season. It sucked so bad but listening to all that you said was rly necessary to hear. I’m currently coming back from another smaller injury getting ready for track season. Hopefully your words will stick with me in my mindset throughout my seasons to come. Keep doing what you’re doing.
Sad to hear it Spencer. Try isometrics, at a decent weight, stop eccentrics. 4-5 reps 30 second holds, 3-4 sets a day ideally. See how you feel 24 hours later, keeping pain under 5/10. Check your mobility in your ankles too. Then when you get healthy, hit the weight room, heavy slow reps to increase tendon stiffness. Have had every tendonitis you can think of as a runner. You’ll get through it!
This video really helped me. I'm a cyclist and when I do bad in a race or get ill I always get tempted to become a gym based athlete. Like you said its good to take your emotions out of the picture and realise how far you've come in the sport and how it would feel if you threw it all away. love the channel dude, keep it up.
I missed my high school senior track season due to a bad Achilles tendonitis injury. Injuries definitely suck. Heal up soon! We really enjoy your road content!
I found same thing, the stair exercises continue to inflame the injury. I have been dealing with it for months and it will most likely derail running Boston for me in April. I have been using the bike and found that the post run inflammation does not occur, 90 minute ride then 30 minutes easy on treadmill. It’s a decent workout. Been doing some small easy runs outside and only on flat surface. Saw ytube video where they highly recommended no stretching in short term where knee gets out front of the foot, if you are like me you have watched every video and saw this. Patience is very important, may have to reevaluate approach to track workout for a while to let healing occur. Good thing is you are young and body is in better position to heal. Being in late 50s recovery and healing is different ballgame.
Helpful vid rn, just went through an Achilles injury that took me down. It’s good to put it into perspective and realize everyone goes through these things.
This now makes me want to start stretching again before freshman track, in XC, 2 of my good varsity teammates got badly injured and I don't want to be injured like them
be patient, i am runner, but i even can't sucessfully walk for 6 months, but we keep do the things keep us positive and hope everything will become better, never give up, my friend.
Hope you recover faster, I teared my hamstring last year on Nov.28 when i was doing mile reps and the problem still exists now! Injury is really frustrating for runners and I totally understand this! Stay strong and never doubt yourself! we're always here for u brother
Thank you for your transparency. I know how hard recovery is physically, but more so mentally. In 2014, I was hit by a pickup truck while training out on the road on my bike. I woke up in the hospital days later, not knowing if I would be able to walk, work, or train ever again. I say this to let you know you have the correct attitude regarding your recovery. I was able to fully recover despite a TBI, multiple broken vertebrae, broken femur, and multiple other fractures and injuries. Resetting your goals based on the pace of your recovery is the correct approach. Many out there are struggling with the physical and mental aspects of recovery. This video and other content about your recovery may really help others. Good luck, and I hope you have a speedy recovery.
Almost dislocated my hip doing a stride, good barely walk for 3 weeks and took 2 months to get back to running, sucks getting injured but glad that I’m back, good luck in the future.
Currently going through it (stress fracture and tendonitis). I have never felt such an intense mixed bag of emotions in my life. I’m motivated to heal, but I’m scared the recovery will take forever. I feel hopeful, but also hopeless. I accept why I’m in this position, but then I feel angry about it later. It absolutely sucks.
As someone who has had tendonitis on both sides now.. don't rush to get back to running. I had mid portion both times (one on each leg) . Which is a faster recovery than insertional, and I was out 8 weeks first time and over 16 the second. Running too quickly will just prolong the recovery..
From one injured runner (lower back lumbar spine issue) to another, thanks for sharing. Don’t give up or lose hope on doing what you love. Agree it plays head games and best to be patient, surround yourself with support, and work on other things in the mean time. You’ll be back !!
Spencer, I feel ya! Dealt with that specific injury in my 40's and, because I didn't know what I was doing, turned 8 week recovery into 4 months... mostly because I pushed too hard to come back and because I didn't focus on giving my Achilles Tendon relief by stretching my posterior chain and plantar. I'm glad to hear you are doing that. In order to make the tendinitis a thing of the past, you are going to have to incorporate the mobility / flexibility exercises into your weekly routine. Hang in there!
My personal approach to injuries and everything training-related is: What would you say to yourself if you were your best friend or coach? When I get an injury, I will then write a letter to myself as if I was my coach. Usually it's somewhere along the lines of... Yeah... Take 2 weeks off and see how you feel. 2 weeks isnt that much and in the meantime you can do cycling to not lose all your fitness. Good luck in your healing both physically and mentally.
the way you built up your stamina over the last months, usually getting injured whenever you start doing real fast stuff on the track, I would say you should focus more on the 5k to 10k - the strength is there, the speed is too, maybe you wont run sub 4 again in the next year but you can be very competetive over the 5k and even 10k
Yeah, you're right, it feels almost impossible for anyone to actually relate with you when you're going through that. Thats how I felt when I had a navicular stress fracture and was out for hal fa year, and no matter what anyone said, it didn't do anything. There is nothing to say besides life will beat you down sometimes, and its just about how much you can take without giving in.
Tendinitis is a ***ker. I took 4 months out with a hip tendon injury. Although I did return to running, it was manageable to run, but the pain took about 16 months to totally go away. I did loads of x-training and weights.
This is why I watch this channel. Embrace the struggle and learn to thrive in it. I think you said something like that a while ago…. Been watching since 2018 and the George Town days. Love channel. Bringing back the OG intro would be nice
I’ll keep watching no matter what love the content! I do think if you focused on longer distances on the road, you would be awesome at that seems like you were building a very high threshold ceiling at the longer stuff👊🏻 hope recovery goes fast and smooth
this video could not have come out at a better time, an old injury of mine has been resurfacing over the past week, and i’m definitely in the “giving up” stage right now. i’m seeing a doctor tomorrow and hoping i can recover in time for my next race in 2 months. wishing you the best of luck with your recovery🤞
Had this problem a lot of times, some times it took a month, last time about 2 week to come back...do elliptical to stay in form and a lot of strength exercises to return in running even stronger ;)
Don't give up Spencer. unfortunately injuries are a part of running, and so many of us have been there so yes, it sucks, no doubt about it. Luckily you are young and resilient and will get through this. But patience, rest, intuition, and fueling well -including getting all of your protein and good food will get you through. Keep the faith!! Love your channel and Allie's too.
Neither calf raises or heel inserts/lifts are claimed to relieve achilles problems immediately. As is well documented *if you read anything about it*, calf raises can even cause some pain in the short run. There is evidence that they are helpful in the medium or long-run however.
You got it dude! Staying positive, finding something else to set your goals after, and doing things to take your mind off the situation can do wonders. I’ve had a lot of injuries myself over the past few years and I feel that’s what helped me the most get through them. I believe in you! ✊🏾
IMO, this is the best vid of 2023 and 2024! Life is full of struggle and it’s hard to fight with. But never give up. Also very happy to hear u r going to do road stuff more. I definitely feel u have a lot of potential there! Think of it Kipchogi is great on track but he is a GOAT of marathon. Road running may open a new brand world for you !!!
You have so much drive and internal motivation, anyone who follows your channel knows that. Its incredibly frustrating to see all that energy and drive side-lined. Youre taking responsibility but also please remember that you are not your injuries. How you deal with them shows who you really are and its inspiring. Thanks for sharing this. Really appreciate all of your content, this included.
From the moment he announced he'd be back to training like in his high school day I was counting down to this video. Then again, I think of Spencer and Ari more in terms of content producers than serious athletes tbh. Allie is pretty much stuck in the same 'outwork the competition' mindset but she probably is the most talented of them.
He built such a strong base, and I was hopeful that it would help in preventing this. It was gutsy to push it this far, the result was going to be spectacular or injury - but he was also in somewhat unchartered territory when you account for the long build/base that he was coming out of. So he took a risk, and I can see why he would want to. I think Ari is taking a really smart long-view approach and it will pay off for him, I'm hoping it will - give it a couple more years. I really want to see him succeed. And I friggin love Allie; talent + working hard + working smart. She busts her butt to overcome the weaknesses from her early career, but she's careful in how she approaches those. Do you follow any other athletes on here?@@bigbattenberg
Sorry to hear about your injury. I dealt with Achilles tendinitis a few years ago. One of the things I tried that seemed to encourage more blood flow to the area was scraping which you can see with quite a few videos on RU-vid. Just another treatment to consider
I had just gotten achilles tendonitis about 6 weeks ago. I mainly just swam and biked to keep my sanity, but thankfully I'm able to run every other day now. Everything in this video hit really close to home.
All the best for your recovery ❤ I'm still having problems after a bad fall in November (tore a big hole in my knee and needed several stitches). I hate not being able to run as much or as fast as I used to but I'm managing to gradually build myself back up. I think that, in time, I'll be able to run like I did pre-injury and you will too
Hey Spencer, I commented on your video a while back on your "Day One" video. Just a quick recap, I'm a 1:47.5 guy who had a variety of injuries that kept me from racing from 2014 to 2021. Now I'm about to turn 30 and am running faster than ever. Being injured like this sucks at a level that most people will never understand. After working so hard and coming so far with your fitness, I can imagine how much this weighs on you. It feels like you have nothing to show for all the work you just put in, and the thoughts of "My season is ruined", "What am I even doing", and similar thoughts are at the forefront of your mind ALL THE TIME. Been there done that. But one thing I did learn is that every time you're injured, you can work on things that will get you better at running. When I was injured, my coach and I would do countless hours of drills with intention. If we couldn't do that, we'd hit the gym and get stronger in areas we needed. I'd also do a ton of yoga if I couldn't hit the gym as much as I wanted to. There is no reason why you can't continue to train full time. But, like the purpose of my comment in your last video, I think you should spend some of this time researching a contacting coaches that could coach you. I know you feel like you know yourself well enough to coach, but contrary to popular belief, knowing yourself is way less of importance than a proper training plan. And knowing yourself does not lead to making yourself a proper training plan. Half of a coach's purpose is to make sure their athletes don't run themselves into the ground or run themselves into injury. And from the looks of it, you kind of did that immediately after leaving Ari. I'm an 800m runner running low mileage and I would never do a 600 time trial with repeat 200s after if I haven't been doing that pace work for a few weeks. "Getting your volume in" is a classic trap distance runners get caught into. This is a trap a head coach could see and pull you out of. As a disclaimer, I'm not saying you should go back to Ari, I'm saying you should find a coach that fits you, and that could be Ari or anyone. The problem with these injuries with runners is that you come back, you get fit, you get race fit, then you get injured, then you come back in worse shape, get fit, then do it all again. In this process years fly by and things start to get scary. Where did all the time go? I know because it happened to me and I know you think of this too. Please learn from my mistakes and get a coach. I love your videos man. I'll support you no matter what. Can't wait for the next one. Blisteringkick
Also, if you can, get a doctor to prescribe you diclofenac 10%. This is the main ingredient in Voltaren, except it's like 1% or 2% in that brand. Also part 2, when you're back wear flats for most of your workouts and only put on spikes at the end if you must. Do this for at least 6 weeks. It will make a world of difference.
I JUST went through the same thing 2 and a half weeks ago, but low on the front of my shin (tendinitis). Had to take 2 weeks off, feared losing fitness, and bargained with doctor and PT (I didn't want to accept that I had an injury I could not train through). Fortunately, the 3-4 days of frozen weather, icey streets, etc. we had here (I'm in Seattle too) forced me to stay off it. I ran one mile per day SUPER easy (like almost a shuffle) just to have a daily reference point on progress, but that was it. Twice a day stretching and warm ups, rest, heat, ice, massage, naproxin twice a day. Recovery became the most important thing for me because if I'm not running, I'm losing my mind. After two weeks, I started back up slow, 2 miles, 5 miles, 7, 9, 9, and 12, today. Luckily, I was ahead of schedule on my fitness/training, so after this injury, I am just ON schedule now. I feel for you, brother... don't get too down, just do what you need to do to get better, and you will be back at it in no time. It's not a failure to be injured. It happens, you work through it, you move on....
I had this for 20 years. Finally found a PT who did ART , active release technique. The key was my calf was super tight and massage was needed than ART directly on the insertion point. It was very painful but I’ve been pain free for 13 years
When I was a senior in high school, I stress-fractured my femur in xc season, and it really messed me up mentally more than it hurt my fitness. It took me 8 weeks to recover, but I lost my motivation and performed really poorly in the track seasons. It was main reason I decided not to try out for xc in college, and it's honestly one of my biggest regrets. I think the important thing with injuries is to try your best to keep a positive mindset, focus on the future, and know that you will get better over time
Hi Spence, I implore you to read this book with an open mind. I hope you see this message. I'm not affiliated with the author or publisher. Just a runner that used to have chronic pains (including achilies) and found a solution through this book. The Mindbody Prescription: Healing the Body, Healing the Pain by Dr. John E. Sarno
I’ve just got myself back running again after Achilles tendonitis and I had it back in 2020 too! So I know what you are going through 👍 what helps me is seeing a physio to find out the best rehab you can do. Then I put all of my focus and determination into the rehab. I try and see that as my next challenge! If there’s one positive - it’s that you’ll appreciate running so much more when you are back at it knocking in those good times again! Hope you’re back running soon and keep up the good work with the videos 👍
I hope you get better soon Spenc. If you feel pain at the tendon insertion, don’t do eccentric exercises on step, keep it flat (90 degrees) if you bend further, Achilles gets upset.
Sorry to hear of the injury. I've had that one before as well as many others. You know what the worst running injury is? The one you have right NOW! That's because it keeps you from running. Currently I have plantar fasciitis so for me, that's the worse one. Keep your head up, maybe start biking or swimming or both until your achilles is ready to go out for a run.
I think the important things to do are: 1. Find something else you can get passionate about (Bushwalking? Biking? Gym? Canoing?) 2. Lean on Allie - she has been through this so many times. What a good person to have by your side right now 3. Focus on all things that will improve healing
Seems like you're in a good place to tackle this and there some sound advice in the comments. Appreciate the honesty and I think looking to the roads going forward sounds like a really good long term plan.
Like you said, every injury is different. Just wanted to share my Achilles story. I had mid portion Achilles issues last year and it flared up 3 weeks before my second marathon. I took 10 days completely off, and did lots of heel lowers. Another thing that I think helped a lot was the cream wrap. A slathering of arnica and anti arthritis cream wrapped under a tight layers of serran wrap while i slept each night. By the week of the race, the tendon was still kind of stiff but would loosen up after about 5 minutes of running. I decided to toe the start line and was ready to drop out at the first sign of trouble. I ran a bit more conservatively but had no issues and managed a 6 minute PR. The tendon was not completely healed, but continuing those heel lowers after the race and some much lower mileage weeks helped it a lot. Now I’m back running solid mileage again and training for marathon number 3.
Running fast and crushing is challenging ... Recovering from injury same challenge. Learn that healing is the goal and learn to heal. Happy healing beast !
Sorry to hear this man, I actually am in the exact same boat. I am about 10 weeks post onset of pain. I thought I had Insertional Achilles tendinitis for the first 6-7 weeks but then when symptoms weren’t progressing I decided to get an MRI. Turns out I have a plantaris tendon strain. May want to keep that in mind if you have access to an mri with your insurance. My game plan was PRP before surgery so I got that about 1 week ago, seems to be better already but can update again in a few more weeks
It's no surprise at all, in fact I could see it coming from a mile away. Been telling Ari, you and Allie to change the paradigm. But old habits die hard. Still, Allie did great on the XC Nationals, congrats!
@@justinyeom1828 Stuck in the 'outwork the competition' mindset. Running is an incredibly difficult sport from an injury standpoint and you have to be smart to steer clear of trouble. For example I read that Parker Valby has a 'minimalist approach' doing a lot of aerobic work on some sort of elliptical machine to minimize impact. Unfortunately there is a deep routed (coaching) 'work ethic' which is pretty much 'bootcamp', 'the grind', 'the process', 'recovery runs' etc. that have ruined generations of good athletes just burning out both physically and mentally because pretty much all they do is train too hard and rest too little. Especially the distance running crowd is sensitive to 'volume over quality'. I have become aware of coach Tony Holler's Feed the Cats method and I think it's definitely not just for sprinters and ball sports, any athlete can learn a lot from his insights. I've been sharing it left, right and center. For me it's been a game changer and many things I've been studying over the past years clicked into place.
It's so hard to resist the urge to push it too much in training. Thing is, you never know you've messed up until it's too late. Having an issue with my knee currently, nothing major, just need to give it time, think long term. But then I'm like I don't wanna miss that race I'd been planning to do for ages
Yep, had that EXACT thought process as well. I was planning to do a my-own mile time trial on the track after school was over, even though my phyiscal and mental body was in the gutter after spring track, and I ended up running a 5:56 mile which is a big yikes man big yikes for me indeed. (My mile time is 5:26) It's easy to say that now that I'm not in the gutter anymore but when I was actually in the gutter I could not talk to anyone about this without going "yeah no I just don't want to talk about it". That's where the real test comes into play, if you are actually in the gutter are you able to keep going and push it through and giving yourself time to rest and stuff like that kind of test.
Whenever I get injured (like now- calf tear 2 wks ago) I use the time to assess everything- from loading, volume, my own mechanics, possible weaknesses and imbalances etc- basically the things that may have caused the problem- and set a plan of action to fix it. So long as I can get my lungs working in the meantime (swimming, out of saddle bike-riding, stair-climbing etc) then I'm ok. It's surprising how much fitness you can hold on to via other means... Best of luck going forward- you'll be fine before you know it- even if it does seem a little shit right now...
I would think being a hybrid athlete would increase your channels popularity because it's very trendy. I was honestly confused why this is a bad idea. Good luck with your healing!
It is a difficult injury but you will get better. You could use the time to work continue strengthening and stretching. You could probably also do some indoor biking to help keep up your cardio if it doesn't bother your achilles.You can do tabata's on the bike and get your heart rate up quite high.Another thing that could help is getting fitted for orthotics. I notice you were wearing Hokas. I recently had orthotics made and the person said she felt Hoka were too bouncy/cushiony and could cause the heel to move too much and lead to problems. I have Hoka myself. I have a similar injury brought on by a Haglund's deformity in my heel so I know your pain. I really enjoy your videos. You have a great personality and are a natural performer. I believe if you rest the ankle as much as you can it would be for the best and you will be back in fine form before too long. Best of luck.
Hey Spencer, keep your head up man, you will grow from this and be even better when u come back. I doubt you want my advice but i work at a running store and see Achilles tendinitis all the time. From a shoe perspective (As a hoka lover I hate to say this) I definitely recommend weaing some less cushy shoes for when you start back. Make sure they still have that mid range drop tho. Also i found that for achilles and calf injuries that having some 0 drop shoes (Altra torins are my preference) to walk in throughout the day to stretch out the Achilles and surrounding muscles helps a lot. Regardless of my advice, rooting for you to get well soon
I'm doing by far the most of my running on Merrell Vapor Glove since around 2018. Also wear them practically always for leisure. Not saying the transition is easy - it takes time and you will make mistakes, but I really never looked back. In fact a persistent patellar tendinitis has kept me off running for the most part of my adult life so my best years have gone up in smoke because I was unaware the problem was in the shoes. Never had any issue since going barefoot/ bareform except for some minor ones which were my fault by overdoing it and not resting enough. Modern 'everything' is making us sick and shoes are no exception! Without the modern cushioned high heel drop shoes, there would be a much less lucrative shoe industry as well as the majority of physical therapists etc. out of business.
I had the Achilles tendonitis too after my first marathon. It's a painful and often a long term injury (sorry to say). It took me quite a bit to heal from it. I had to do pool running / cycling. You will get better. I do think a lot of the recommended exercises (heel raises, etc) actually make it worse. In all honesty, I was doing the calf raises pre-injury and I think it put too much pressure on the tendon. If your insurance supports it, you should see a physical therapist. I had routine ultrasound performed on it and massage and it helped me get over it a bit sooner.
I've had this injury so many times it can all be traced to poor diet but more importantly speed work. While your injured get on a stationary bike and swim.
Sorry to here about your injury. I found heel raises helped a lot but only when the injury had settled down, thats when I lifted heavy weights 6 to 8 reps. As runners we need really strengthened calves, not so much high reps low weights but heavy weight low reps. Best of luck and chin up ( not exercise chin up, but spirit chin up)
i have had 5 injuries in the last year, mostly due to me growing from 165cm to 180cm and i finally did my first track workout today after (hopefully) my last injury for a while
Hey Spencer, so sorry about your injury. Been in that dark place myself during my life, and I think it’s even tougher on runners because the natural response when something starts hurting is to dig down deeper and push through the pain. The reality and the acceptance part is that healing takes time and patience, so hard to do. Once I was running a time trial in the road, hit an edge with my foot. Went down like a ton of bricks. As I was laying in the middle of the road with my ankle now the size of a cantaloupe, I thought, “Oh crap, I didn’t stop my watch. I was running so well, and I messed up my time trial.” You have an incredible work ethic and this too shall pass. You are doing the right things by refocusing your energies during your down time. You may have to tweak the direction of your running, but that’s OK. You’ve got an incredible partner there in Allie to support you. Hang in there and believe in yourself.
Lame! Sorry to hear! I’m sure you’ve got a good PT but I’ve been following a guy in the Seattle area, Chris Johnson PT. The dude is a gangster and loves working with runners. Tendons love tension, Tendons take time.
I had achilles tendinitis. it's really hard to get over, but what did it for me was kinesio tape with 70-80 percentage stretching of the tape. and the last thing was a bucket of ice water after every run.
@@tyrunninyea, ive since graduated high school and sort of given up. I’ve seen a doctor for stress fracture and it wasn’t that. But even after so long of no running whatsoever it comes back very quickly, sometimes even doing lot of walking, etc. someone suggested maybe compartment syndrome? But no idea. Don’t do what I did and run through it! Hope all is good soon!
As you make your way back to 100%, you may want to take a look at the shoes you're wearing. I say this only because I noticed you wearing Hokas. I developed a really severe case of Posterior Tibial Tendonitis in my left foot from wearing Hokas. This isn't meant to be a knock on the brand, but I think if you have any kind of biomechanical issues with your feet (check for me because my left foot overpronates), and you're someone who has always worn shoes with the more typical 8 - 12mm drop (another check for me), then a low-drop or zero drop shoe could cause problems, especially if you start to wear them exclusively. Once you've gotten to the point where you've strengthened your achilles back up to top shape and can train again, you may want to ease yourself into wearing Hokas and keep them as *part* of your rotation rather than a brand you wear exclusively. Just my two cents, and again, this isn't a knock on the brand because I know there are tons and tons of people who wear Hokas without issues. Good luck!
im dealing with the same injury and it have been going on for 4 month now and nothing worked so i just started running again and all the time i’m in pain
