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 😂

[@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!

[@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!

[@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.

[@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

[@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! :)

[@AnarchyAnt89]

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! 👌

[@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!

[@partyboy007tiger]

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

[@zandralapoi9203]

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

[@gerrydebruijn5569]

Love this format. lots of takeaways. Keep it up!!

[@hulkthedane7542]

Your approach to healing makes a LOT of sense!

[@wreython]

Highly informative and thoroughly entertaining. Cheers Mark.

[@n22pdf]

Your mindset and descriptions are excellent Mark 👍🤩🚴

[@daniellynch7100]

This was the best video about dealing with an injury and continuing to train. Appreciate the work it took to make video.

[@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!

[@stephencsaplar8915]

Brilliant 😂, love your sense of humour! Had me smiling and snickering at my desk, yes I’m supposed to be working but it is Friday.

[@boomintheboomstickgoboom]

I fecking love this guy.

[@sea8bass]

Awesome to see how you actively recover. I am a huge believer in that as well and have kept up my swimming throughout my adult life. It is my "heal all wounds" exercise, especially for the lower body.

[@George-lz6ue]

I clicked on your video Mr Lewis, as I'm currently recovering from an Achilles strain due to a recent trail race, with a road half marathon lined up down here in Australia in a few weeks. Some good points rolled into a very entertaining approach to recovery!

[@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!

[@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.

[@nunom985]

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

[@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!

[@galotta8475]

17:30 that was crystal clear to me ;-)...Keep it up and good luck in 2023!

[@rubensonorio8805]

@Mark Lewis great advices and thanks for sharing. In the past I suffered quite a few injuries ridding motocross and your video is very sound👍👏💪

[@TheMerckxProject]

I suffered a Jones fracture about 5 years ago, and often battled with my podiatrist about how I believed I needed an active recovery approach. I'm a type 1 diabetic, and due to the injury and enforced "RICE" treatment, plus a surgical infection and hardware that later had to be removed, my blood sugars were always excessively high. So you can imagine I was very much not a fan of being told to lay on the couch with my foot up. Especially not for what turned out to be nearly a year. I wish I had you as a resource. Not to show the doctor "my way was right", but as a way to set myself up for recovery at home. I eventually terminated the patient relationship, and found a new podiatrist who sent me to a physical therapist. The bone had healed by that point, but there was still a lot of work to be done. And success at the therapist lifted my attitude...which was your first "pillar." Suspect if I had seen this 5 years ago, I would've been in a stronger mental state to terminate the relationship much, much earlier and found someone "I" believed to be more sympathetic to my treatment needs and goals.

[@TheMerckxProject]

*Should certainly clarify I'd never think I could heal an orthopedic injury at home on my own, and I recognize an ortho injury is completely different than a muscular injury. But a mindset change would've helped.

[@TadeuszCantwell]

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

[@lukemcg1199]

Hi Mark, enjoyed your video. I have been following for a year now and enjoy all your endeavours. All the best, Luke

[@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. 🙌

[@MrShanebizzle]

Legend. Thanks for the pep talk brotha

[@davidhaythornthwaite692]

Fab video once again Mark, you're movie snippets if you call them that? Are super brilliant and very funny. I love your channel so much. I have been in the lake this morning for an almost winter swim set and this video made my afternoon whilst trying to warm up again! As you always "This is stupid" Brillant waiting for your next update. David.

[@MrSkindianabones]

Brilliant mate, well done

[@jefejeffwell1113]

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

[@VirtualTrailRunning]

Glad I found your channel! You're inspiring!

[@MinerH2O]

U nailed it Nice work! 💪🏻

[@Jess-Rabbit]

I love your videos and this one came at the perfect time! I've been out of running commission for nearly 2 months because I got random hip bursitis and maybe some tendinitis in my hip in the middle of marathon training. One day I felt great and the next I couldn't walk. Its getting better but I've been doing the MOST trying to heal it. Massage therapy, stretching, sauna, cryotherapy, chiropractor, lower impact training, and even cortisone shot. Im getting another injection on Tues but the marathon is in 2 weeks! I'm definitely going to at least try it. I'm not even more than a few mins thru the video but I'm feeling inspired and excited already.

[@VirtualTrailRunning]

Keep up the good work, Jess!

[@albertoduqe]

BEST fitness guru

[@ourchannelofthisandthat]

Glad it’s healed/healing nicely!

[@mkdesu]

You are CRAZY. And here I am thinking I'm overtraining a bit! Your taking it on ANOTHER LEVEL.

[@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!

[@christopherlong8491]

Mark, I am having lunch today with another one of your fans. You will be one of our topics of conversation. You are a beast and Nixon is a stud!

[@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 🤣

[@fennrestieaux7402]

Brilliant editing

[@neilmurray549]

Brilliant love your attitude great video👌👍

[@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.

[@thomasthomsen2678]

Great vid! going for my first Ultra next year aswell, it's a backyard race though so different format, but 100k will be exactly 15 hours aswell, so comparable to your 2 years of racing!

[@sharris4162]

Nice one Mark👍

[@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 😂

[@Bwebber99]

Awesome video with added humour

[@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.

[@geoffreybarnard1712]

As always great video. I have just this weekend done my ankle in running the Nuclear fallout race (great event BTW). I did not do it by going over or through any of the obstacles but instead by doing an impression to a mate of myself falling over when I finished the New York marathon 10 years back. Idiot of the day award goes to me. It is not broken as had an x-ray. So I will try the active recovery method (albeit very carefully) instead of doing nothing with my feet up for weeks, and hopefully this video will give me the motivation not to just overeat and get fat again whilst I am inactive. As I have lost over 10% of body weight since April last year by getting back into fitness. Keep up the good work

[@Hotworkzz]

Mark, Thank you for the modification

[@nrjonesy]

Loved this one, can completely relate. Broke my collarbone Parkrunning.. and after a few weeks with the x-rays not showing much difference, the consultant was more than happy for me to run again, which surprised me as doctors tend to be normally very cautious.. basically said "you need to keep fit, if it doesn't hurt you can do it". Not running PBs but pleased to be running again.. although the inbalance running with one arm is causing a few other issues not to mention my running fitness has taken a hit.

[@uandme41]

See daniel pedrosa collarbone story! And anyway, how the hell do you break a collarbone on a parkrun?

[@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!

[@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!

[@cincicycles]

The b roll inserts are top shelf Mark!

[@paulmorrison30]

Stay Hard! 👊🏾

[@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

[@htownblue11]

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

[@BleakVision]

This is beyond regarded, yet so very entertaining.

[@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!

[@heathera5938]

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

[@tehya7979]

Love you. Love Goggins! Stay Hard my friend!

[@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.

[@Florian-lu2zo]

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

[@Callum679]

Excellent video, very informative :).

[@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.

[@DeanPattrick]

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

[@michaelmccrossan7655]

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

[@MarkLewisfitness]

Thanks 🙏

[@SimonOutdoors]

One word, machine!

[@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

[@paruvo9968]

I knew when you said you would never do another 100k that that was not the definitive answer for you ! Thanks for your great videos!

[@dianagrahl8024]

Great video, thank you for that 👍👍👍

[@zakdaly1985]

Track video soon? Love your DRY Humour!

[@PatrickDelorenzi]

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

[@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!

[@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….

[@BertieBallinger]

Brilliant recovery plan! I find it best to see a my chiropractor before any race over 10k, make sure everything it in the right place.

[@MarkLewisfitness]

Yep - mine retired.....need a new one!

[@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 🙂

[@nikhoward]

A particularly good one this week mate

[@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 😁

[@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.

[@marksuch5020]

Best Top Gun intercuts!

[@peterlowry6990]

This was worrh watching for that Macauly Culkin clip alone 😂

[@danielnator123456]

Love the editing.

[@MarkLewisfitness]

Thanks - my fav bit!

[@nickb1201]

We all pray for new podium footage - good luck in your next race and thanks for the laughs. PS: Is Goggins still in that damn duck pond?

[@r_unner_G]

Nice one Mark

[@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!

[@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

[@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!

[@rgweaver]

Incredible. And even though your sample size is small, my counter-example suggests you took the right approach. In April I ran a similar race (100 mi), I'm a similar age (52), and I had a similar injury (anterior tibialis tear, looked bright red just like your calf). My approach to recovery was much more couch-and-Pringles, and NO WAY could I have run a half marathon 14 days after.

[@ChrisBrown-gw5tg]

At 45 years old I did my first sprint triathlon on Saturday! Finished 97th out of 488 overall, 14th out 38 in age group and 77 out of 286 in my gender. SUCCESS! ABOVE AVERAGE!!!! Love your videos Mark! Keep it up!

[@VirtualTrailRunning]

Well done, Chris!!

[@SteveSmith-xw7xi]

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

[@scottrobinson3628]

Hi Mark! Such an insightful video!! Hopefully won't need these tips but better safe than sorry. Can you add a recipe's section to your website? It would be great if you could list the recipes that we see in the video! Recipe ideas are always welcome and would love some tips. Keep up the great work

[@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

[@boredboard1]

your editing skills are underrated

[@MarkLewisfitness]

Not by me, I rate them highly 😂😂

[@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".

[@georgenyangaya7678]

I have chronic ingrown toenails. I actually just became accustomed to the pain when running as a wait for my podiatrist appointments