How I RAN a RACE after INJURY - My FAST rehab

I tore my muscle in a 100KM ultramarathon - this is how I fixed it fast.
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#Injury #Running #marklewis

[@FGR97]

Your humor and editing skills are extraordinary! Keep it up Mark.

[@MarkLewisfitness]

I may slip and accidentally pin this comment 😂

[@alj1285]

I (29F) fell and squashed a couple discs in my low back a few years ago, now been diagnosed with degenerative disc disease. Was seeing a specialist and pt that both suggested I quit my job (electrician) and be on a lifelong 20lb weight limit with drugs and steroid injections and potentially as things go spinal fusion. This was the "recovery" path for two years- didn't do much for me. A year ago I came across these videos and was inspired to take matters into my own hands- and failed lol, but have been working with a personal trainer for the past several months power lifting- I still have pain but not as much bad days, I also haven't been/felt this capable since my injury. *Just my personal choices/actions, no recommendations here 🙂. Also aware I went against medical advice- but physical health and ability was a gamble either way

[@mohelu]

Mostly agree with you there, and I’ll share this with my MSK injury patients that I will inevitably see in the ED next shift … I had a shoulder injury myself a year ago, and I new I had something damaged, but not broken. I almost immediately started moving the shoulder and despite it hurting, I knew that’s for the best recovery. And I “recovered” in record time 😊

[@mohelu]

@@irfuel MUSCULOSKELETAL Emergency department

[@blondster]

Keep up the good work Mark! It's great to see this kind of content - it's really inspiring and interesting to see the background behind some of these bigger events! I was out of shape for a few years and started Parkrun occasionally last year. Love those events, but even if I didn't make it to them every week, I've kept up regular running. Lost considerable weight through diet prior to starting, which meant I limited injuries, and thanks to the motivation in your videos, this week I finally ran my first 10k outdoors in training! I didn't realise I was capable until I understood that it's mostly in my head, and in my pacing. I just sort of kept running and it happened :) Feel really happy and motivated, and will carry on watching your content!

[@DeanPattrick]

Mark, I ran a 50Km on Wednesday and can testify that those stand up desks, paired with a mat is excellent. I even have one of those "cowboy seats" which I can highly recommend if you are seated. 😎

[@MarkLewisfitness]

On my list to get!

[@julianpenfold1638]

@@irfuel I did a search for "kneeling chair saddle" and got stuff that could be described as "cowboy seat".

[@Satishoz]

Mark, I know you’ve done a video about “how I make videos” (great video by the way) but have you considered another behind the scenes video about the editing and 80’s movie clip selection process you go through? The content you put together is so rich: the actual subject matter, your off hand comments (reckless filter) and delivery style are great. the cherry on top, for me, are the movie clips/duck pond podium etc that you edit in. I like playing “yes I know my 80’s movies just a well as Mark does” when watching your videos. Time for me to elevate my leg and open another tube whilst I recovered. 😅

[@MarkLewisfitness]

The problem is - no one watches those "how I do it" videos 😂 I could talk for hours about the process of starting with a top gun clip, then adding another, then adding a TG Maveric clip.....then making sure the "doctor" is Goose.......but it would bore a lot of people 🤣 Oh, and you just reminded me - I had a bunch of reckless youtube clips to edit into that last bit that I forgot to do 😂

[@boomintheboomstickgoboom]

I fecking love this guy.

[@ahinton23031964]

got a calf injury too...hyrox in a few weeks...so as far as I'm concerned this is free medical consultancy! See you in Birmingham 🙂

[@rexthedog9637]

Look forward to all your posts just for the Lewis spin on the topic. Honest, transparent, humorous, positive and motivational as a result. Sharing how you deal with the ‘hiccups’ is more relatable for us athletes… especially the 50+ crowd. 🙌

[@insiderugbywithmark]

Great video as always. Observations - we all know that you are a Goggin's fanboy, and that you are seeking an encounter with him at some stage, may the force be with you on that one, secondly, we all knew the Ultra was going to happen in 2023, and third, where the hell is Nixon?, we need more showtime of the worlds toughest dog.

[@jkingisbeast]

I’m definitely using this as motivation. I had a pretty bad sprained ankle will training gymnastics and I’m hoping to be back up and running in 3 weeks.

[@jkingisbeast]

Update: My ankle is back to normal and I even won a local ninja warrior competition. Hoping to run a 5K run in the next few weeks.

[@rob_carr]

If you don’t mind a few odd looks at the pool, aqua jogging is a good way to continue doing running training whilst injured

[@jameslape8656]

I'm a big advocate for active recovery do what you can dont go so hard it hurts but just a it of use and a good diet will help it. I'm very glad to see it help you so much

[@oldcrow3965]

I have 20 years of being an Army clinician, I absolutely buy in to an active recovery approach. But a word of warning its not always the right approach unfortunately especially as we get older sometimes we need to accept recovery time. Really pleased all went well Mark and glad you have bounced back.Keep going.

[@VirtualTrailRunning]

Good advice!

[@IainThacker]

RICE seems to be so prevalent. Achilles injury rehab prescribed involved exercise and running as soon as pain was low (2-4 on the 1-"kill me now" scale). Lost 2 weeks of running and maybe 6 weeks before full training was resumed.

[@mattt1212]

Your rowing technique appears to have improved since your injury! As a person who spends their life trying to manage minor injuries this video was very helpful.

[@ShadowJamchan]

I'm confident an ingrowing toenail can be one of the most painful injuries there is. When I first had an ingrown nail I accidentally banged it during sex and passed out from the pain. After that I got it sorted. It comes back about once a year but I find a quick hack with nail clippers tweezers and needle nose pliers sorts it out! It's never stopped me since (running that is)

[@MarkLewisfitness]

There are too many jokes in there to get my head round 😁

[@PatrickDelorenzi]

“That man shouldn’t be let near duck ponds! I needed a new plan” 😂

[@andywrench6754]

hang on.... you've got hryrox podium before... good video....I pulled a calf muscle 10 days before a half iron distance triathlon and managed to complete it pain free.. similar approach but without the compression boots.... used compression sock instead....

[@garysharp8871]

Gezz man this is why I only jog six miles everyday, so far I have been injury free at the ripe age of 47

[@SimonOutdoors]

One word, machine!

[@charlesdartagnan8788]

I've got what feels like a bruised right lung after my 3rd couch to 5k run and your videos are making me laugh and it hurts. The David Goggins clip lmao.

[@fennrestieaux7402]

Brilliant editing

[@zandralapoi9203]

Love it, and a bit of Nixon too, what more can we ask for! Thank you, xxxx

[@Florian-lu2zo]

I cycled 272km todays and after watching your video I feel like I should half marathon right now. STAY HARD!

[@SimpliiiD]

I've watched your videos for a while now, great stuff. But what has finally led me to comment, which I generally don't do? Your sense of humor, very funny dude. I've run a couple marathons, have been averaging 35 miles / wk for the last couple years, and always run in minimalist footwear. Hope to one day get to an Ultra. Cheers.

[@MarkLewisfitness]

Thanks. I always figured I would try and make up for expertise lacking with comedy instead 😁

[@MrShanebizzle]

Legend. Thanks for the pep talk brotha

[@partyboy007tiger]

Fantastic recovery, glad your on the mend fast 💪💪💪

[@michaelmccrossan7655]

That story was amazing and we'll edited. Made me lol many times. Your a legend Mark 💪❤️👌

[@MarkLewisfitness]

Thanks 🙏

[@nunom985]

Been loving your vids. Ordered a skierg a few days ago thanks to you.

[@tkdguy93]

Mark, got a question for a Q&A video or here. Where do you get your clothes for everyday and working out? I'm tall but not as tall as you, 6' 2", and struggle to find good fitting clothes

[@heathera5938]

Gonna have to get me a tall desk.. great stuff, Mark!

[@ruipratas87]

You didn't answer the most important question: Did anyone find your sunglasses? 🤣

[@MarkLewisfitness]

Update in next video 😁

[@tobytee7883]

Ha! I was one of those that commented you’d not need a zombie apocalypse to be doing another ultra marathon. Awesome :)

[@SteveSmith-xw7xi]

Dogging Goggins, that’s a bold move Cotton! Lol

[@htownblue11]

Great video yet again Mark. Stay Hard and such and you’ll be back on the duck pond podium soon enough.

[@asmellyplumbus]

Compression socks do just as well for healthy individuals plus cost a fraction of the price. Compression boots are designed for lymphadema control so it's kinda over kill and a waste of like 500 bucks.

[@SJUnion]

Home alone aftershave with your moaning dubbed over. Funny, so damn funny. Thank you.

[@paulcurrant8177]

Got that standing desk thing and it's awesome, but takes a few weeks to get used to it.

[@jamesmara6110]

Excellent video Mr. Lewis 👍🏻 I’ve been watching for about a month now and even signed up for next years Thames challenge 50k 😟 longest race I’ve done is 10k so this should be fun. If you decide to train for this one I’ll look forward to any tips you might have.

[@peterrichmond6133]

Deffo going to have to get one of those desks, stiffen up so much during the day after the morning exercise. Great video and wish I’d done this earlier in the year after a knee injury.

[@MarkLewisfitness]

So much better going to the gym after being standing - don't need to spend 20 mins loosening up first!

[@sorayaimperial]

I was expecting a massive ingrown nail... it was tiny xD As someone who's always suffered from ingrowns (and usually uses boxy shoes or just goes around barefoot), the amount you had ingrown is usually what I have at all times. To make it painful, it needs to be infected and oozing out blood. It also made me think that by stuffing gauze under it, with the pain it must've caused, you could've just fixed your ingrown! I do the same procedure as some podiatrists, cutting vertically down and then removing all the ingrown and scarred and inflammed tissue around it with a tweezer, it's pretty easy (painful, but doable) as long as you are flexible to operate on your own toe. Also. If it happens again, you should try to seek a podiatrist that uses numbing. To properly fix an ingrown, it's necessary to actually dig deep into the skin and make sure there isn't a small spike at the bottom really where the nail bed is more sensitive (checkout ToeBro here on YT) and numbing makes it easier to dig deep (then again, I get my cavities fixed without numbing because I don't do lidocaine well). Pulling it out like that is usually a recipe for in a few months time, it comes back with a vengeance. it's impressive how the body adapts. In your case, it was horrible pain. For people who suffer from it chronically, it creates scar tissue and the pain is quite numbed down unless the whole finger is almost ready to fall off from the infection. Then again, I'm pretty sure if I tore my muscle, I wouldn't be able to even stand on it for several days. I mean, I'm pretty sure, I tore a muscle in my shoulder and the whole arm stopped working for five days.

[@Fraser365]

I come back primarily for the movie references and secondarily for the fitness chat.

[@jezzeroo7]

Thanks for making me laugh out loud love your vids I have first ultra in 2 weeks well 50k not much training what could go wrong!

[@medhatriad]

Hahaha…. There we go again! You’re just creating footage to use in your ultramarathon video next year

[@danielnator123456]

Love the editing.

[@MarkLewisfitness]

Thanks - my fav bit!

[@hamwhacker]

Shout out to David Goggins 1:56. And Roy Scheider

[@Matto_Harvo]

Ouch

[@Foxtrottangoabc]

You gotta train first before you can over train !!! D Goggins

[@louisecole993]

Sub 14hrs here you come! Really want to sign up myself

[@vincentwhetherly3954]

brilliant video Mark. Question...are you ever gonna fix that motorbike?

[@MarkLewisfitness]

It’s fine. Just getting it’s petrol tank resealed 😁

[@FlatToRentUK]

My wife is a physio (save the jokes about why I married her.... she also bakes) and one thing she drilled into me was why we take painkillers. It's not only to take the pain away, it's to allow us to get back to normal and return whatever it is we've hurt to normal use. Sprained your ankle? Take some painkillers or antiinflammatories and then try to walk as normal. Don't just take the pills and stick your feet up.

[@MarkLewisfitness]

Awesome stuff - but you had me at bake 😁

[@trumptman]

There’s two types of people watching this video. Those who wanted the recovery story and those noticing the Apple Watch Ultra on the left wrist instead of some other watch.

[@MarkLewisfitness]

I thought the orange strap might get some attention 🤣

[@bendigeidfranemmanueljones5694]

I reckon you could do sub 12, but you'll be training for unhelpful other things again.

[@simonbolzdotcom]

You’re a machine! I mean this positive.

[@MarkLewisfitness]

🙏👍🏼 thanks

[@HaswellCore]

How wobbly is the desk at max height? Most desk struggle with that and wobble with every key stroke

[@MarkLewisfitness]

rock solid - the pro + unit goes to people up to 6ft8!!!!!

[@marsupius]

When dealing with an injury, don't ask yourself what David Goggins would do.

[@AlmaPerry]

I have an injured shoulder which I injured during a work out and then aggravated during a Spartan run. Once I started exercising my shoulder (carefully because it hurt so bad) it has started to feel and function better. I'm a huge proponent of active recovery!

[@tonyeaster6861]

Loving all the videos ! I was an overweight, very unfit 52 year old who decided I had to do better. Initially did a 100km walking challenge over the South Downs - took me about 18 months to get fit enough & I lost 3 1/2 stone. But, I then heard about ultra runners & instantly knew that's what I had to do! In the next 500 days I went from being a non-runner to doing my 1st 100 mile endurance run - that took place a couple of weeks ago as a 55th birthday present. I still struggle with the injury thing at times; when to stop & when it's OK to carry on - I'm getting better & err on the side of caution more than I did - as I got fed up injuring myself out of running!

[@iamdihan]

YES!! 100K 2023! I'm going to go for sure. Doing 40-50km a week atm and probably do 80km next year. Would be great to see vids on how you train for it and smash 14hours

[@MarkLewisfitness]

Train for it would be a start - train AND film...that's a lot! 😂

[@LKeet6]

small word of (friendly!) advice: unless you're an elite runner, with elite genetics, going above 50km per week is pretty extreme! There's a fairly high chance of burnout and/or injuries with that kind of mileage. Marathon training, if going for a good time, probably/possibly requires more than that, but that would only be a training block of 2-4 months, not you regular mileage. Feel free to ignore if you've read different or feel your body is up to it! :)

[@tuftywhite9628]

Does that Goggins chap do Viagra adverts?

[@runstokesrun]

I often find calf injuries (I've had my fair share) seem like they are never going to heal, then all of a sudden one day they miraculously feel fine.

[@MarkLewisfitness]

You asked how I fixed my leg - here's how. Not advice, if you do the same your leg might drop off....but worked for me 🤣

[@hollycreek1490]

Another great video Mark. I thought my running days were over at the age of 22 after years of bad ITB pain, to the point where I could barely run for five minutes. Then someone explained I needed to keep moving but build things up slowly, rather than stopping all running, only to then overdo it out of frustration. This year I ran my first 10k race and barely have ITB pain any more. Definitely a big lesson in injury rehab!

[@00Sparkie00]

Entertaining and inspiring as always - looking forward to seeing that ready for anything clip being played after the ultra next year :)

[@MarkLewisfitness]

Fingers crossed!

[@jefejeffwell1113]

I’m glad you’re staying in the ultra game! Heal well and stay ha-limber 😂

[@DeanPattrick]

Brilliant video as always. Love the duck pond 😎 But stop calling me Surely... 🤣 STAY HARD.!

[@peterlowry6990]

This was worrh watching for that Macauly Culkin clip alone 😂

[@christianf4995]

I swore you were gonna drop the Charlie Sheen clip from Navy Seals when you asked, "What would everybody's favorite Navy seal do?".

[@MarkLewisfitness]

😂 It was in my "clips list" to use....but then I got distracted by Jaws clips and boating accidents 😂😂

[@christianf4995]

Hooper writhing in pain was comedy gold

[@A-betterMe]

Ok there's my target, 2023 Thames path 100k. Just gotta get rid of this fascitis first

[@AlexanderAnshtein]

What a great video Mark, would've saved me a lot of pain if I would've seen something like this couple of years ago. At the time I had an inflammation on my right ball of foot two weeks before 100k ultramarathon, and I followed a doctor advise just resting for 2 weeks. In the end it was still hurting on the day (though much less) so I've overloaded my left foot for the 100k, and got a stress fracture with 30k's to go. Still finished it (almost crawling as both feet were stuffed). Doing what you did would for sure have helped me a lot. A lot of those things are useful for day to day life, not only injury recovery, so thanks for that!

[@derx6666]

Leg in the air and chewing pringles sounds great to me tbh 😜

[@MarkLewisfitness]

Oh, it was!!! 😂

[@LKeet6]

yes! he's gonna go again! The first two have been epic content, think of your viewers! :D Seriously though, I think it will feel REALLY good to complete this, comfortably, having done some training and injury free. Time less important!

[@tommysiharath6988]

Love your humor and style. Very inspiring comeback as i just had some sharp knee pain last night and sporadically several times throughout the day. I got it checked today and the doctor recommended two weeks rest with some medication. I may try doing some "active'" recovery tomorrow depending on how my knee is. I just finished the gym earlier focusing on upper body kind of like how you did after your injury.

[@innemannen]

Great video, though I feel like it’s probably worth mentioning TRT at least briefly. It’s quite significant for recovery

[@MarkLewisfitness]

The reality is, if I do that, a LARGE number of people will dismiss all the good advice as “it’s only TRT”. Given TRT is not prescribed for calf strains, so most people would not be able to access it. For this reason, I just leave it out and make it very clear that everybody’s results will differ for all sorts of reasons. 👍🏼

[@innemannen]

@@MarkLewisfitness thanks for the response 👍

[@boban.stojanovski]

Just broke my pinky toe by stubing it on my workdesk leg ... 3 days before the marathon i've trainging for the last 3 months :) After 5-6 hours realized it's no use to beat my self up about it ... there will always be some next event. Now trying to stay away from junk food and doing some upper body work till the toe heals. Love your videos, this one i can especially relate to :) It really cheered me up.

[@willdaly8448]

Great video as always Mark. Dr Gabe Mirkin, the guy who coined the RICE principle actually wrote a paper a few years ago saying that more recent evidence shows that it is the wrong thing to do as it delays recovery. The RICE principle was developed in the late 70s and is still taught in schools and recommended by the NHS for injuries, despite even the guy who invented it saying it's a bad idea!

[@MedievalTrebuchet]

at 10:10 the footmat subject reminded me of this comedy video! kzbin.info/www/bejne/jaLNhp-joL6laMk

[@alexdubois6585]

Thanks. Motivating. On my side, it's more my son with mental illness that drag me down, but you motivated me to stand up and resolve some of it by more sport.

[@VirtualTrailRunning]

My heart goes out to you... running can be a huge help during hard times. All the best to you!

[@nickbelcher8079]

100k!!!! DOOOOOO ITTTTTTT!!!!! :D :D

[@Ant-Dj0nt]

Interesting parallel to what happened to me a couple of weeks ago: Did a Spartan Race and thought I'd pulled my calf. Doc thought I'd torn it based on the swelling etc. My paranoia (and lots of WebMD) led me to push her to take bloods and do an ultrasound a few dags later. Turned out to be DVT, multiple clots and now I'm on blood thinners for 6 months - life. Always worth double checking! 👌

[@JesseCleaver]

You need to get some to spreaders to straigten out those mangled toes, and some wider shoes.

[@guciolini123]

I'm a md. I work on a rehabilitation word. I'm also a smoker (no smoking), alcoholic (abstinent), trouble eating (on diet and jogging) and caffeine addict (...active :(... ) My thoughts 1- My trouble is, that I like beaning injured or sick or hangeovered... I can then excuse my self form going to work, training, diet, being nice to people and my family,.... I can be lazy, swollen, neurotic fuck, that made a mess of its body. That is why I easily cope with no activity, when I'm injured. 2- things in the video I recommend during injury. Those helped my patients: movement in lowered load instead of passive rest (in water or with physiotherapist help or with counterwaight), active rest of not injured body parts (lots of movement, not so much with loads and weights, better just fast movements), lots of protein in diet, in case of swelling - movement in lowered load instead of passive rest and gentle pressure (in video- pressure pants). Also cold, anticoagulant agents and analgesic drugs during first 72 h and heat afterwords. 3- things that did not help me or my patients and I think they are over hyped: magnesium pills. I prefer high magnesium mineral water to drink. I never used curcumin based drugs, so no personal experience. I have a lots of doubt for curcumin based diet supplements. Curcumin is very in trend right now, so it might be a hype. I strongly recommend using antyinflammatory drugs if needed and not diet supplements

[@Theodinsson]

Occasional viewer here. I sporadically watch this channel because I believe it's funny to watch a guy who was somewhat of a loser boast somewhat half seriously about being better than average. I watched the last episode and this one and just wow. Mark Lewis is so insecure, he must have a personality disorder. "and it was a great experience for my kids, especially my oldest son. They were able to see me wounded, impaired so a brief glimpse of what life could be like when / if they are physically superior to me it might happen eventually" => translation "look at me I am so much better than my son"...ok gramps, maybe put the TRT down and go see a shrink. Still very enjoayble to watch such a wreck.

[@boredboard1]

your editing skills are underrated

[@MarkLewisfitness]

Not by me, I rate them highly 😂😂

[@WalkingCaptain]

Mark once more a very fun video. PS just for your info, turn on the AF History on the Apple Watch in order the watch to collect more frequent (thus more) HRV data for analysis by 3rd party apps….

[@puertoropelu2257]

What you think I could do for a knee sprain injury? I wanted to be good for this school I need to be apart of starting in March. I know that’s too soon but I’ve been hoping I can try. Also you are hilarious! I subscribed cause a lot of good info and you are hilarious! Lol

[@applerunner1184]

Having a similar experience with Knee injury. Tried rest and cross training, but race was tough due to lack of miles in training. Then I discovered kneesovertoes guy on KZbin. Knee pain almost gone. Race next Saturday.

[@tayoidowu11]

The mail surgery was far better than the curl in your toes in your progress pictures...near yacked lol!! But good tips. I have a half marathon in 14days with a medical calf strain, will see what happens w your approach

[@lynchs2441]

How's your glasses, I hope you get it back? :) I had issue with my toe nail many time and can feel the pain .. can't believe you run 100km on it .. ouch

[@michaelwinfrey1461]

Maybe you've already considered this, so please ignore if yeah. But you complain a lot about your toes going down hill in long races. Are they hitting the front of the shoe? If so, that's a sign that your shoes are too small. Thanks for the great videos!

[@jpg6482]

I had a DVT and a PE post a big mountain bike ride - life long meds now :( definetly good to get that checked. No pain quite like it!

[@TristanBailey]

I think you should get a cameo on next Deadpool movie for your dry comedy that “it’s just a flesh wound” I just run anyway. 😂

[@lanhua886]

I've had an ACL tear in both me knees nearly 20 years ago and I'm still having bad days. While some are worse than others and may require around two weeks of rest, I know that if I went through with surgery, I would not be better than I am today.

[@juliana8113]

2nd favourite Navy Seal. You forgot Casey Rybeck

[@IgnacioGlezCllo]

3:45 per km is something else!!

[@michaelbooth2890]

Hey, Mark Knopfler called. He wants his sweatbands back.

[@fastinradfordable]

And you didn’t Wim Hof?!?!

[@TadeuszCantwell]

Doing the Themes 100 again. That's the Mark we know and love!

[@n22pdf]

Your mindset and descriptions are excellent Mark 👍🤩🚴