Barefoot running - pain due to old ballet training

Yogi_Carl

Sorry its a long one, but I hope - interesting. I posted in the general forum, but thought I would post it here as well for some yoga-centred viewpoints.

I think I have arrived at an answer to this problem and probably a solution, but I thought I would post the question anyway in case there are other views or advice out there or it miught help someone else. Basically, I have what I think is a misalignment in my tracking when I run and probably generally, but it is running that makes the problem obvious.

After a barefoot run, I have a moderate chronic pain at the outside of my right knee and also a lesser pain at the outside of my right hip. Also the controlling factor in when I have to stop running is a hot spot which develops at around 30 minutes on the little toe (outer) side of my right foot, when my left foot has not such hot spot - I could go for miles more.

I notice when I push a shopping cart around I notice when I turn it right I pivot on my right foot and throw my right hip out and my left foot is off the ground. When I turn left, I also pivot on the right foot and have my left foot raised so my right leg is obviously dominant.

I think the problem roots back about 20 - 30 years ago when I was training in classical ballet in which dancers are encouraged - no forced - to turn out the feet all the way from the hips when dancing. As a result I think, because I am right-hand dominant, my left leg has reverted back to correct alignment but my right leg still turns out when I walk or run and it is running that brings out the problem.

Observation - when I do Insanity or P90X where I am running, jumping jacks etc, I have no problems after and I think this is because I am facing a laptop screen so I am better aligned on both legs.

Solution? If I carry on running as I am, I will end up with knee and joint problems and I don't want that. Give up running? But I really love running in the woods with my dog and running barefoot on the beach and going for a swim straight after when I am glowing and overheated. I am not a competitive runner at all, but I would be sad to not enjoy those times.

Do I stop running and take up fast walking for a while so I can focus on every step to try to retrain my right hand tracking? and continue with P90X etc because this seems to be helping with re-alignment? I could of course try Yoga - and this is really helping to set things back the way they should be. This is my gut-feeling and that there is no short cut.

I know I need to do something and I think I have it covered, but I thought I would post it here for your feedback. Sorry its a long one!

yoginimary

How is your internal rotation, especially on your right side? If you are doing Virabhadrasana 1, left leg in front, what does your right leg feel like? Can you keep your hips facing somewhat forward, your back leg straight, and your heal down? I would guess that you are overly flexible and need to tighten your adductor muscles a touch to pull your leg back in. I know you do weight training, so I could be completely off here.

Chances are the problem is in our hip or foot and the knee is suffering from it, but you already figured that out. You might want to check the barefoot running blogs on the greater internet to see if anyone else is going through what you are.

All that said, I'm not a physical therapist - which is who I would go to with questions.

Yogi_Carl

Hi Mary - you are on my wavelength there. In Warrior 1, left foot forward, my right foot is wanting to rotate outwards and I have to consciously inward spiral and put more weight to the big toe side of the right back foot, so that tells me loads.

I am quite flexible, for a boy, but not overly so - so I feel it is more rotation than linear flexibility.

I did start out weight training but have since found I prefer to do bodyweight exercises which better compliment my Yoga practise.

In ballet I was hard wired to present my foot with the inner ankle to the front (think polka step) so that has trained my legs to turn out from the hip and I need now to train the other way. You've seen ballet dancers standing tall with their feet turned out (like penguins)? - that's my problem when I run (although I hope I don't look like a penguin!). The outside front of my right foot lands first because my leg is bowed outward which puts strain on the outside knee and hip.

Thanks Mary.

Someone offered it may be ITBand Syndrome, which also sounds plausible.

As you say, a physio would be able to look further and give advice so that's what I aim to do. In the meantime I am giving running a rest - more time for Yoga!

yoginimary

Do you know the IT Band stretch?

I'm sure someone you know has a smart phone or video camera. Have them video your run, with you trying not to correct.