Running misaligment - possible to retrain?

Yogi_Carl
Yogi_Carl Posts: 1,906 Member
in Fitness and Exercise
Sorry its a long one, but I hope - interesting.

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!

Replies

  • nexangelus
    nexangelus Posts: 2,080 Member
    I suffer from achilles tendonitis on and off (barefoot runner here too), best thing for all pain or injury is to rest up. Hard to do that with legs and feet, but ice, rest and as you say, stretching...hip flexors are a weak spot for most of us...I think there are a few videos for helping those in various places.
  • KelliW_runner
    KelliW_runner Posts: 150 Member
    Sounds like IT band syndrome (ligament that connects your hip to your knee). You can google this and find stretches and strengthening exercises to help.

    This website has a good overview.
    http://news.menshealth.com/it-band-syndrome/2012/07/27/
  • Yogi_Carl
    Yogi_Carl Posts: 1,906 Member
    Thanks both for your replies. I was very worried the symptoms might be to do with cartilage damage or arthritis at my age (fifties) and fear of a chronic condition getting worse.

    I have read up on ITS and this seems to match my symptoms. A diagnosis will confirm hopefully so thanks for the suggestion.
  • ixap
    ixap Posts: 675 Member
    Sounds like IT band syndrome (ligament that connects your hip to your knee). You can google this and find stretches and strengthening exercises to help.
    I agree.

    Most people are not totally symmetrical. I know I'm not. I'm not really convinced it can be corrected either.
  • Yogi_Carl
    Yogi_Carl Posts: 1,906 Member
    Sounds like IT band syndrome (ligament that connects your hip to your knee). You can google this and find stretches and strengthening exercises to help.
    I agree.

    Most people are not totally symmetrical. I know I'm not. I'm not really convinced it can be corrected either.

    Thanks ixap. I am thinking along these lines as well. Fortunately I like to run only with my dog for half an hour or along the beach as a way to get warm enough to enter the sea and to enjoy the coastal air. I have no ambition to run competitively or for any great length.

    I understand the stretches required to releive the IT band but like you, I am not sure this can be corrected. I have tried consciously putting the left foot down big toe first but it is impossible to keep that up for 30 minutes without reverting.

    Maybe I look at breaking up my 30 minute runs with pushups, let me ups on benches, pullups on sturdy tree branches, step-ups, that sort of thing to mix it up. This is starting to sound like Crossfit!
  • ixap
    ixap Posts: 675 Member
    To be clear, I think it's relatively easy to correct an ITB tightness with stretching.
    It's the fundamental assymetry that I think is hard to correct.
  • Yogi_Carl
    Yogi_Carl Posts: 1,906 Member
    Thanks ixap
  • dsjohndrow
    dsjohndrow Posts: 1,820 Member
    I went to a podiatrist and had a gait analysis. As noted, some things are correctable, but others you need to work with. I use shoes because that is the only way I can run long distances without pain most of the time. Always good to have someone look. I also have a chiropractor that works exclusively with runners (he does Active Release Technique). That is helping too. Warm ups and stretching can save you a ton of trouble. Take it from me, I have had 2 surgeries, Achilles problems and plantar fasciitis.
  • cantjustcant
    cantjustcant Posts: 1,027 Member
    bump to read through again later....this sounds like me!!!

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