questions for runners - injuries, shoes, etc!

pearshapedmum

Hi people

I wondered if somebody had any advice to offer, or have found themselves in a similar situation as me.

About 10 months ago I switched from a pair of stiff stability shoes to a pair with a minimalist pair with a 4mm heel drop. I had suffered for years with knee issues, which I have assumed to be ITBS. I built up the miles slowly, concentrating on midfoot landing, and running with feet pointed forward rather than outwards! I have had very few issues with knee pain and like the free feel of the trainers. However, a host of other issues have arisen. I initially had problems with Achilles tendons but this disappeared as I slowly got used to a new technique. I then had plantar fasciitis which I had assumed was because of my feet being able to move and flex more in minimalist shoes. This healed up and after a bit I developed a hamstring strain which took many months and physio sessions to recover from. I have spent time slowly building up the miles again since this injury (running only twice per week, starting at 2 miles and building to 6-8 over 4 months). The last 2 times that I ran (not pushing the pace or mileage) I have developed hip pain. The first time it was a tiny niggle that lasted a few hours, but after yesterdays run (6 miles at a slow pace) I felt discomfort towards the end of the run, and the pain got worse throughout the rest of the day. It is in the outside area of my hip, quite high up and slightly to the back. I feel it most when I am walking and my full body weight is on the bad side.

Does this hip injury sound familiar, and how long does it take to heal up? I have a half marathon in 6 weeks and really wanted to give it a go. Did I make a mistake by changing my shoes, or do I possibly need some technique coaching?!

I will not visit a GP yet as the standard advice I get with any niggle is to stop running/exercising and take anti inflammatories. Apparently, at 36 I am to expect pain in my body......!

thanks for taking the time to read

:-)

chaney3000

Well, mate there are a few things that I would suggest you do.

First thing is go get fitted for a proper running shoe. Not footlocker or the like but a specialty running store where they examine your gait to fit you with the best shoe for you.

Secondly, if you aren't strength/cross training now, you need to start. Running is great but you have to have balance so you need to incorporate other strength building exercises.

Finally, listen to your body. Slight aches are one thing but pain is something you shouldnt ignore. I would highly suggest you visit a sports medicine clinic that offers physical therapy. They can check you out and design a rehab program that will strengthen your weaknesses and get you on track.

I wouldn't be so concerned about that race that you have coming up. There will be a ton more you can get into.

wayneh73

Core strength exercises will help also there are a lot of specific running forums that would be able to give some really good advice.
I'd agree with the post above going to specialist running store and having a gait test and getting fitted for the correct shoes helped me no end after I was getting pain in the medial ligament in my knee

mwyvr

I'd go see a good sport physiotherapist. It's highly likely that you have other issues that are contributing to the problems you are having from running. A good sport PT will be able to work through your history and your current state and will undoubtedly uncover problems you didn't know you had.

Wild guess: your glutes are probably underdeveloped; working on them and your core will help with propulsion and stop you from overusing other parts of your musculature. Yes, been there, done that, despite running injury free for more than a year and thousands of km, eventually other issues (like glutes) caught up with me.

Get thee to a pro and stop the guesswork. You'll move forward much faster.

tiny_clanger

<blockquote>I will not visit a GP yet as the standard advice I get with any niggle is to stop running/exercising and take anti inflammatories. </blockquote>

In your case, I'd be considering listening to the GP. Not forever, but for a little while. You've got recurring injuries, possibly chaining (where changing form to continue exercising with one injury causes another one to develop). If I were you, I would take 2 weeks off running completely - go swimming, do some core work or yoga. Take the pills, rest and ice. Then, after your initial heal, go to a physio specialising in running and have a gait analysis done.

Good luck and heal soon - injuries suck!

pearshapedmum

thanks for all of the advice people, I think a sport physio might be the next logical step. I have wanted to see one for a while but kept putting it off because of the cost

coreyreichle

I'd agree with either a sports physio, or a sports ortho.

My sports ortho set me up with a strength training plan that helps keep me on track for running daily.