Need Help with Pronation Distortion Syndrome (?)

mindovermeals

Hey guys,

I just started using the FitStar app to exercise because I want to lose weight and get fit. I've been a couch potato for a few years and I really want to build some strength and cardio resistance.

However, I've been doing these workouts for about a week now and the pain in my legs is unbearable. At first, it was just my calves, I couldn't run in place very well or do jumping jacks or jump rope, but I pushed through and did what I could. I kept thinking to myself that if I keep going my body will just adjust and it'll be easier later.

But today, it got so much worse. My ankles started to hurt really bad while doing the jump rope move and my shins started to hurt as well. I pushed through the workout but when I finished, the inside of my lower leg was in so much pain. I tried to massage it but it hurt even more when I touched it.

Before all of this, I've noticed that when I jog in place, my feet aren't aligned properly. When I land, my foot goes inward, instead of straight. This makes me think that I was putting a lot of pressure on that part of my leg, which is why it hurts to much right now. However, when I tried to purposely land straight instead of inward, I couldn't. It was so hard.

I also noticed that when I was doing yoga, it's hard for me to straighten my leg because my knee goes inward too. So, from my knee down to my foot, it all goes inward, it doesn't stay straight.

I really don't want to quit working out. I really want to lose weight and get stronger and in good shape, but I don't know what to do. I feel really discouraged and upset.

Has anyone else had to deal with something like this? What can I do? Is there a way that I can train my legs to straighten out? I don't know what to do

beemerphile1

If I read this correct, you recently started an exercise regime, you overdid it, and are self diagnosing an unlikely bio-mechanical problem.

You may be correct on your self diagnosis but most likely you are just pushing too hard.

Being sore when you start an exercise isn't of concern but if the pain increases during the exercise, stop, and take the day off.

Exercise tears muscles and rest days heal muscles. You actually gain strength on the rest days, not the exercise days.

jgnatca

Over pronation is a common problem with women. I've been working with my physiotherapist to strengthen my knees partly due to the pronation. Biomechanics are all interrelated and I'd say the problem starts with your core.

Weak core leads to stiff hips to compensate for instability.
Stiff hips lead to overcompensating knees.
Overcompensating knees lead to turned in ankles.

1. Don't power through this sort of pain. Tone it down or stop doing it, rest, stretches, ice and heat to recover.
2. Do stretches before and after your exercises to get your ligaments ready for what you are about to do. Read up on dynamic stretches.
3. Strengthen your core.
4. Relax and stretch out your hips. Maybe get a massage therapist (a tough one) to loosen up those tight muscles. I do hip stretches in the hot tub.
5. Strengthen your knees with squats.
6. Buy good shoes that correct over-pronation. Go to a good running store and get expert help.
7. You can modify the moves with less bouncing until you body catches up with your ambitions.

Good news, bodies adapt - and quite quickly - to new demands. Just return the favour and take care of the aches and pains.

mwyvr

Seeing a physio or sports med doc would be a good first step. Don't diagnose yourself.

Cherimoose

What you described doesn't sound like Pronation Distortion Syndrome.
Upload a photo of your legs from knees downward, with your feet hip-width and parallel, and camera in front at knee level.

Btw, weight loss only requires a calorie deficit, not exercise.

KateQuattro

Cherimoose wrote: »

What you described doesn't sound like Pronation Distortion Syndrome.
Upload a photo of your legs from knees downward, with your feet hip-width and parallel, and camera in front at knee level.

Btw, weight loss only requires a calorie deficit, not exercise.

Sfsw_in also mentioned wanted to get fit, not just lose weight (which as you know, does require exercise). Also, if her self diagnosis is correct, as jgnatca suggested, exercise and stretching is pertinent to help correct this issue.

aaroessler

Before you go see an expensive specialist take a few weeks doing planks and other non-impact exercises to strengthen and stretch your core muscles. Then go to a good running shoe store. Don't go to a chain store. Find the running store that's local and the people really really know what they're talking about. Most mid to large cities will have at least one store like this. Go when you know it won't be busy. Go to the one that hires the college athletes and sports medicine majors; they know the same info as the specialists, will give you more time, and won't charge you an arm and a leg.