Running and Chafing

trail running — I’ve gotten to do some awesome trail runs lately as I increase my mileage. One of my favorites was at Cheaha State Park, where this picture was taken.

I’m going to talk about something a lot of people may not want to admit to, but I suspect it impacts more of us than we like to acknowledge— running and chafing. And by chafing, I mean inner thigh, right up by the crotch. I have large thighs compared to my overall body size, but they didn’t cause much problem until I started running 8+ miles at a time. I don’t know what’s magically awful about 8+. Whether it’s accumulation of sweat (although I don’t think so, because shorter runs in the Florida summer are much sweatier), wearing down of the fabric of my shorts, or just skin rubbing together that eventually says “enough,” it sucks. I don’t feel like my skin’s rubbing when I run, but maybe it is. Something is definitely going on. When I got home from a 9.25-mile run yesterday, I took off my shorts and used a mirror to investigate what was causing the increasingly miserable burning sensation. Angry red skin and raised pink bumps told the story: chafing.

Since I’m not sure what’s causing it, I’m not sure how to prevent it. Obviously, running longer distances has something to do with it, and something— whether skin-to-skin or skin-to-shorts contact— is blistering the skin. I’ve never used anything for chafing, probably because I’ve never consistently run this much. I’ve been looking at powders, creams, sticks, balms, and salves, and am still unsure of where to start. And maybe it’s the shorts? I run in slightly large-fitting, several-years-old running shorts. I HATE tight clothing and always opt for a looser fit when possible. Maybe I need to join the current trend and try some tight shorts? I’m literally cringing while thinking about that, but I’m also not looking forward to more bouts of what essentially looks like diaper rash.

I’m thinking about try Squirrel’s Nut Butter or BodyGlide for Her. Both are vegan-friendly and aren’t tested on animals, which are absolute requirements for me. I don’t have any idea how to use anti-chafing products, but I assume they’ll come with directions. I have a ten-miler planned a few days from now, with several shorter runs before then, so it’s imperative that I find something that works.

Ultra Marathon Time and a New Journal

In bigger news (well, bigger news to me), I decided to train for an ultra marathon. Ultras are arguably a crazy feat for anyone, and even crazier for someone with chronic health problems and spinal issues. But I LOVE running. It makes me feel free, capable, strong, and connected to the outdoors. It’s not as energizing as soccer, which will always be my first love, but when I come back from a good run, my anxiety is cut in half and my outlook is overall much more hopeful. I’m doing at least 1/4 of my mileage on trails and grass to lessen the impact on my body. But is running an ultra realistic for someone who has a bad neck, bad back, and chronic pain? I honestly don’t know, but I’m going to find out.

I bought a Believe Training Journal a couple weeks ago despite years of resisting using any kind of training log. My health problems have, for so long, crushed my hopes to reach my physical potential, and training logs always served as reminders of unmet goals and major setbacks. But this fall, after several months of using medical marijuana and a year of using physician-tailored supplements, I feel stronger than I have in a very long time. I’m sleeping more— sometimes almost eight hours per night!— and my back pain and radiculopathy is not as daunting. I sometimes go several hours without any major pain at all, which is huge. So, an ultra. And chafing. And a journal to keep track of it all.

I’m really enjoying the Believe journal. It’s already helping me stay organized and is keeping me honest with how much (or how little) I stretch, roll, and work on mobility. There’s nothing like old-fashioned pen-to-paper for accountability. Last night, I did 25 minutes of rolling and stretching, and at least part of my motivation for dedicating more time to recovery was because I knew the journal awaited my report, and I didn’t want to write something half-ass. My goal, as I increase my running mileage, is to get to 45 minutes of stretching, rolling, and mobility at least six days per week.

Back to running and chafing. If anyone’s had good luck with a certain method, or bad luck, or has any input at all, please leave a comment here. My thighs and I say thanks!

June 25, 2018July 4, 2018

Summer Running

It’s been hot as hell in my part of the world this summer, but I’ve been able to gradually increase my running mileage despite the heat. My longest run this year is 8 miles, which makes me pretty happy considering I wasn’t able to start running again until March of this year after nearly a year off after a disastrous April of last year. I came home from a two weeks of travel and my legs were much tighter than usual and my back was stiff (although it’s always stiff, so that wasn’t new). I thought a run would help loosen me up, but it didn’t at all, and then an awkward bend to pick up my little beagle sent me into severe spasms. Fast forward to now, and with major core and posture work, medical marijuana (a whole other story that I need to write about), and personalized supplements, and 8 miles seems pretty awesome.

My speed isn’t where I want it to be, but I’m trying to stay calm and steady and trust that progress will happen. I’ve already sped up quite a bit in the last month, but I’m also being mindful to avoid common overuse injuries, like stress fractures, so I’m not letting myself do quite as much as I’d like to. I went from running 11-minutes-plus per mile upon my return a few months ago to running sub-10 this month. Both of those are very slow compared to my former self, but I’m still happy with the progress. I’ve done some very short stints in the 7-minutes-per-mile range, which felt great and a little scary. I’m always mindful of my back, which probably makes me tense up, so I’m trying to work on staying calm while speeding up my leg turnover.

My favorite run of 2018 so far was an 8-miler through the state forest. It was extremely hot and I went through all my water on my FuelBelt by the 2/3 mark, but the peace and scenery were totally worth it. Afterwards, I swam in a cold, clear lake while tiny fish bumped into my legs and I took in the enormity of what my body had accomplished. It was a great day, and I’m so glad to be able to run again.

June 15, 2018

Breaking Food Rules

I had a really bad day that mostly sucked because something I’d felt a lot of hope about turned out to be nothing. I’m always cautious with my hope, especially about things that seems like long shots anyway, but I guess I was more hopeful than I thought this time, and the letdown was shockingly crushing. It’s just a work thing, not life or death, but sometimes wanting something really bad and working hard for it and then not getting it is devastating. My rational mind says it’s part of a learning process, but that’s easier to say than it is to feel when the letdown is fresh and the pain is raw.

I’m usually not one to eat my feelings, but last night, after a healthy dinner at the local co-op, I eyed a big bag of ranch-flavored tortilla chips. In mild defense of my transgression, the chips were organic (LOL, I know, still fried junk). I decided that if I took a long walk and still wanted them, I’d allow myself to stray from my normally strict diet and indulge a little. The walk didn’t help lift my sadness, and I walked back to the co-op with fifteen minutes to spare before closing and plunked down $2 for the bag of chips. Then, of course, I ate them all. Every single one of them, even though the serving size was for a family.

It was a rare slip for me, and I felt the familiar guilt of eating crap while dealing with chronic health problems, but damn, those chips were good. I tried pouring some in a bowl and eating just that amount, but it wasn’t long before I dumped the whole bag out and feasted. The free-for-all didn’t make the disappointment of the day go away, but I truly enjoyed eating some junk for a change, and that brief feeling of pleasure was a nice distraction.

I worried that I wouldn’t sleep much and would get achy from the processed food, but I ended up sleeping longer (and uninterrupted!) than I have in months. I didn’t even wake up to pee in the middle of the night, which was probably due to the massive salt load I put in my body with my chow fest. And when I woke up this morning, I felt better and less achy than usual.

I’m not advocating a junk food diet, but I think there’s a lesson here for me, and that is to relax and enjoy a treat every now and then. That’s something that can be hard for someone who feels guilt over poor dietary choices, but maybe my thinking should shift to allow more occasional treats. When I woke up this morning, I felt great, ran 4 miles in a thunderstorm, and am way less stiff and sore than usual. Cheers to chips, at least every once in a while.

September 29, 2016January 6, 2018

Feeling Better, Looking Ahead

sunrise run — Sunrise run along the bayou.

I had a rough September, starting with a flareup of cervical dystonia. I’d been working out pretty hard for a couple months, and I suspect some of the exercises I did were too much for my neck. As I began to recover, I got a cold, and the next day got the stomach flu. It was almost comical except that I felt awful and got super dehydrated.

Now that I’ve been close to 90% normal (my normal), I’m increasing my exercise again. I got up at 5 this morning and went for a run, happy to avoid the 90-degree temps that will come later today. The sunset over the bayou was enough to encourage me to stop and enjoy it even though I knew I had limited time to run before the heat rose to a miserable level.

As I regain running strength, I’m alternating ten minutes of endurance training– slow, steady pace– with five minutes of speedwork– fast (for me) pace but not sprint. I’m comfortably up to 35 minutes of running each session, and I’m sure I could do more, but I don’t want to relapse into another battle with neck spasms.

I bought a new peanut, which is essentially two lacrosse balls joined to form a torture device. I hate using it, but it’s highly effective at breaking some of my cervical and thoracic spasms. I was super stiff and headed toward immobility last night, but the peanut came through for me and I feel much better this morning.

I’ve also gotten more dedicated to rolling, which I intended to mean I’m rolling twice every day, but what actually means I’m rolling about five days a week. I use a solid foam roller and it’s helping a lot to reduce the tension in my legs and back. Rolling the outside of my thighs makes my eyes water, but, like the peanut, the results are totally worth the temporary discomfort.

One of the weirdest, lingering effects of my September health issues is a major shift in my appetite. I lost four pounds when I had the stomach flu, and I’m pretty sure most of it was fluid loss. However, since then, I’m alternately ravenous for random food (like beans, rice, and salsa for breakfast!) and unable to finish my meals. I’ve been a mega-portion eater for many years, so this shift is very odd. I’m giving myself some leeway and allowing, within reason, whatever meals I want. I draw the line at pure crap, like the serious cravings I’ve been having for milkshakes, but I admit to eating corn chips and Mexican food for breakfast this morning.

I’m not one to wish time away, but I’m really looking forward to October. I hope the ridiculous high temperatures will finally drop. I can’t wait to actually feel cold when I walk outside. This October marks three years since my back started giving me major trouble, but I’m not dwelling on that anniversary. I’m ready to do some serious hiking and backpacking when the weather cools off, and I’m certain October will bring the cool breezes and nights that I crave.

March 14, 2016March 16, 2016

Impromptu Camping Trip

Our midweek camping trip at the beach was the perfect impromptu escape. Luckily the National Seashore had a cancelation and we were able to make a last-minute reservation on our favorite camping loop near the Gulf of Mexico.

The weather was almost perfect—seventies in the day, sixties at night—but the wind was incredible. Our tent almost took off several times while we pitched it, and the rainfly stood up like a parachute. We finally got everything secured and set off for a two-hour hike on the Florida Trail. We usually hike 4+ hours, but my wife is still in recovery from a hoverboard accident and two hours on her feet was a major victory.

armadillo florida trail — Armadillos are common along the National Seashore section of the Florida Trail.

At the turtle bridge near the northern terminus of the Florida Trail, we saw one of the coolest things we’ve ever seen—a large snake swimming across the water. The snake was incredibly fluid and silent along the top of the water, and as city-dwellers, we were mind-blown.

We finished our hike and made lunch, and my back suddenly started to hurt. Pain shot down my right leg almost to my foot. I worried I’d have a sleepless night, but decided to put my shoes back on and go for a trail run. It doesn’t make sense within normal parameters, but often a run makes my back feel much better, almost like the pounding helps return everything to where it’s supposed to be.

The wind was so stiff that I sometimes felt like I wasn’t getting anywhere, but it was a great 45-minute run. I saw a thru-hiker finishing his walk and a mile or so later I was charged by an armadillo who didn’t realize I was on the trail. He took off to root through the remnants of a fallen tree before we played a full game of chicken, and it was fun to watch his short legs propel his oval body toward me.

Running through the campground proved no less entertaining. It’s normal to see dogs tied up at campsites, but someone in a truck camper had their cat tied to their rig. The cat was quite fat and seemed immensely happy. He wore a collar with a bell and was attached to the camper by a harness and retractable leash. I love random animal sightings while running.

altra intuition — My Altra Intuitions got in some good trail miles.

When I got back to our tent, my back pain had greatly receded and was down to a dull ache. I did a few more exercises from my core routine (I’d done the others earlier) and stretched a few key muscles, and even after cooling down my back pain stayed very low. I am a wholehearted believer in using exercise as a weapon against chronic pain.

I cooked fresh salmon, dill, and white quinoa for dinner (we eat healthily even while camping!) and we got into our tent at eight o’clock because bugs were eating up our ankles. I hesitantly stretched out on my camping mattress and was pleasantly surprised to find all the radiating pain completely gone from my leg and even the centralized pain in my back was barely there. The wind blew so hard all night that we thought the tent might collapse, but we both got some sleep and awoke to the sounds of Gulf waves crashing on a beautiful morning.

March 5, 2014July 8, 2015

Sacroiliac Dysfunction and Exhaustion

I ran 10 miles on Sunday and felt like a million bucks. I drank sips of sugary tea every 20 minutes and was able to maintain a pace of 8:40 per mile for all 10 miles, which is pretty fast for me at that distance. I was on top of the world that night and felt motivated and energized for more.

The next morning was a different story. My right sacroiliac joint felt off, and my back was stiff and extremely sore. My walking gait was awkward, and sitting was very uncomfortable. I went to my boss/chiropractor/friend for an adjustment, and he confirmed the problem in my right SI joint. He had to use a lot of force to get a proper adjustment, but the relief was immediate. However, so was the fatigue.

I barely managed 15 minutes on the elliptical that evening, and today, I’m totally wiped out. My back is holding its position, which is great, but I feel like I’ve been run over by a bus. The actual SI joint is majorly inflamed and has palpable swelling, and when the alarm went off for my 6:30 a.m. run, I opted to stay in bed with an ice pack instead. Work was pretty torturous the rest of the day, and I laid down as soon as I got home.

We all know that fibromyalgia causes fatigue. My questions are these—has anybody else experienced SI joint dysfunction along with fibromyalgia? If so, has extreme fatigue come along with it? Have any other fibromyalgia patients had massively increased fatigue after chiropractic adjustments? Thanks for your input! I’m going back to bed with an ice pack.

December 7, 2013

Pain Relief in a Hot Tub

After hitting an all-time low of muscle spasms and pain, I’m feeling optimistic and seeing major progress, no drugs required. I’d heard about warm-water therapy and had even helped my patients utilize it when I worked in a clinic with a pool a few years ago, but I thought it was out of reach for me. We can’t afford an in-ground spa (estimate $27,000!), and the natural water around here only reaches 80-85 degrees in the summer. We started pricing hot tubs, and they, too were expensive. Then we found a local company with no-frills hot tubs and great service, and we took the leap and made the purchase.

I’m not sure if this is true in other states, but where I live in Florida, if you have a valid prescription for warm water therapy, you don’t have to pay sales tax on a hot tub. When you’re spending a couple thousand dollars, the lack of sales tax really means something. I’ve also heard that we can claim the hot tub on federal taxes as a medical device, but we’ll see about the possible truth in that once tax time arrives.

The hot tub is a lifesaver. We were able to fit it on our screened porch, so we don’t have to swat mosquitos while trying to relax. I keep the water between 101-102 degrees, and sometimes I use it three times per day. It’s a simple setup—two low bucket seats and one long bench—and it’s perfect. We got a small set of steps to make getting in and out easier, and we put a bathmat under the steps to soak up extra water.

The miracle is the warm water. When we first bought the hot tub, my back was killing me, my neck was hurting, and my knees were aching. The warm water didn’t cure me over night, but it was soothing, and the cumulative effect is incredible. I had to take muscle relaxers and steroids to get me through the worst times, but the hot tub has helped me stay drug-free for the past two months, except for occasional ibuprofen.

I’ve heard that heat bothers some people with fibromyalgia, but for me, cold is the worst. When I sink down in the hot tub, I feel instant relief, and even though it sometimes only lasts a few minutes after getting out of the water, other times it helps for hours and even all day.

At night, my new routine has been to use the hot tub a few hours after dinner, then stretch my muscles on the carpeted bedroom floor. I’m seeing improvements in flexibility, pain, and anxiety. I even started running again two weeks ago—something I’d worried had been taken away from me forever after the latest bout of back and knee pain. I’m increasing the amount of weight I do each week at the gym, and I’m even returning to some high-intensity activities like jumping. I’m nowhere near 100%, but the hot tub is helping me feel closer to normal. I’d hit the point of not being able to do anything I wanted or needed to do, and the feeling of hopelessness is an awful thing. The hot tub wasn’t cheap, but it’s already paid for itself a million times.

September 5, 2013

Patellofemoral Syndrome

I had a doctor dry-needle my left knee pain yesterday, which is an experience I can only describe as having an MD treat my body like a voodoo doll. It was extremely painful, but I think it did some good. She said I have patellofemoral syndrome, which I’d guessed, but she also said the words no athlete wants to hear—“stop running for a week.”

It’s hard to know whether athletic injuries that I accumulate are truly as bad as they feel, or if fibromyalgia exaggerates the pain. That aspect of fibromyalgia—the intensified sensitivity to injury—is one of the ones that makes me crazy. I never want to back off a good workout if there’s not much of an injury, but on the other hand, I don’t want to keep going to agony if there really is something badly wrong. It’d be nice to have a more normal sensory pattern so that I could have a better gauge of how bad I’m hurt.

I won’t be able to run for a week because of the knee, but I fully intend to walk, lift weights, and do lots of stretching. I’m not sure if other fibromyalgia patients experience extreme inflexibility, but I do. My tight hamstrings make it difficult for me to even sit upright with my legs extended, and my neck is barely capable of side-bending. I’m planning to use this latest painful setback as time to develop a good, long-term plan for improved mobility. I just hope this knee pain lets up soon, because it’s making me a little nuts right now.

August 11, 2013

Vegan, Day 3

Newby vegan pitfall—tortilla chips. Yes, they’re unhealthy and fattening, but they’re also vegan, and they taste great with guacamole, which is also vegan. I gained two pounds from water retention overnight!

I didn’t sleep much last night. I couldn’t get comfortable, despite an impressive selection of memory foam and cervical support pillows. My right arm, both knees, both hips, neck, and thoracic muscles were unhappy. I can tell there’s a facet joint locked in the upper thoracic area, and I’ve been resetting it by rolling on a ball (not fun, BTW), but I couldn’t get it to stay unlocked last night.

This morning, I mustered a decent 48-minute run through a couple of local parks. I had trouble looking for cars, because I couldn’t turn my head or upper back enough to see behind me. Most of the other aches improved during the run, but the back and neck did not. And, as I thought about my newly minted veganism, I majorly craved a baloney and mayonnaise sandwich.

For the record, I think baloney is gross. But there’s something about “can’t” that makes me want all kinds of non-vegan fare. I don’t feel any different yet (and I don’t expect to), although the random cravings are odd. When I got back from my run, I had a big bowl of Mesa Sunrise cereal with fresh strawberries, peaches, and unsweetened almond milk. So far, it’s easy to eat a vegan diet, but the cravings are definitely wild.

On a more serious note, I understand that fibromyalgia is closely tied to inflammation in the body. Refined sugar, dairy, and heavily processed foods have been reported to cause or increase inflammation. It seems like a no-brainer that going vegan could help or even cure fibromyalgia. Personal results remain to be seen, but I’m hopeful.

August 9, 2013August 11, 2013

Vegan, Day One

Desperation—muscle spasms, joint aches, a persistent rash on my left hip—has led me to my latest attempt to cure fibromyalgia. The last reasonable solution I haven’t attempted is veganism, and as of today, I’m giving it a chance.

I was a vegetarian for much of high school and college, although not a particularly healthy one. My meal choices centered around cheese pizza, tater tots, soda, and ice cream. Not eating meat isn’t a huge leap for me, but veganism is. I’ve been on a mostly organic-based diet for years, but that includes organic cheese, free-range meat, and even organic ice cream. I cut out refined sugar for five months and saw minimal results, but I’m hoping that going with a strict vegan diet will finally kick fibromyalgia out of my life.

This morning, I had our local co-op’s version of energy bars for breakfast. They’re fig-based squares with cocoa powder, goji berries, sunflower seeds, and sesame seeds. I’ve eaten them for years before a long run, so this day so far hasn’t been much of a foray into veganism. I have a feeling that it won’t be for three or four days that I really notice how closely I have to watch my food choices to stick to the vegan way of life.

Pain can make a person crazy. Fibromyalgia combines pain with a special kind of erratic yet constant crazy. If almond milk, fig paste, and Brussels sprouts can fix this hell, then I’ll raise a glass of kombucha to the vegan cure.