Frustrated by running!!!!!
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emmab0902
Posts: 2,337 Member
Hi everyone
I have run on and off over the past two years and every now and then get sidelined by niggles especially around ankle and shin. I have biomechanical issues from mild curvature of spine and slightly different leg length and uneven hips etc
I am wondering whether it would pay to spend some time doing those resistance band exercises to strengthen glutes and hips etc that might help lessen these injuries
Has anyone been in a similar boat and or able to recommend what exercises or anything else might help
Thanks in advance.
I have run on and off over the past two years and every now and then get sidelined by niggles especially around ankle and shin. I have biomechanical issues from mild curvature of spine and slightly different leg length and uneven hips etc
I am wondering whether it would pay to spend some time doing those resistance band exercises to strengthen glutes and hips etc that might help lessen these injuries
Has anyone been in a similar boat and or able to recommend what exercises or anything else might help
Thanks in advance.
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Replies
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I am wondering whether it would pay to spend some time doing those resistance band exercises to strengthen glutes and hips etc that might help lessen these injuries
yes. i've had ankle and knee issues, and i find that when i take the time to do the stretches and resistance band exercises that the orthopeadists and physical therapists have recommend, i'd feel a lot better. who would have thought that they'd know what they were talking about.
also, things like swimming and cycling have helped me build my running by giving me better cardiovascular strength and helping my mechanics out.0 -
Have you had your shoes fitted by a specialist running store? It makes a huge difference having your gait, posture and running style professionally analysed, and shoes selected based on your specific needs....0
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Have you had your shoes fitted by a specialist running store? It makes a huge difference having your gait, posture and running style professionally analysed, and shoes selected based on your specific needs....
This. See a pedorthist/orthotist too if you can.0 -
This statement is straight on....Have you had your shoes fitted by a specialist running store? It makes a huge difference having your gait, posture and running style professionally analysed, and shoes selected based on your specific needs....0
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Not yet. Waiting till current niggles go away then will go to Shoe Clinic and get assessment.0
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Podiatrist assessment to advice you on what you need AND get shoes fitted by specialist running store.0
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Not yet. Waiting till current niggles go away then will go to Shoe Clinic and get assessment.
The niggles can be caused by your shoes...so possibly better to see a specialist while you have them.0 -
Have you
a) increased the distance/frequency of your runs in a sensible fashion and included adequate recovery days?
b) incorporated mobility work into your running routine?
c) done some form of cross-training regularly (i.e. cycling/swimming as Danny mentioned or weight training)?
d) got proper running shoes?
if the answer is no to any of the above, then go and fix it!0 -
Have you
a) increased the distance/frequency of your runs in a sensible fashion and included adequate recovery days?
b) incorporated mobility work into your running routine?
c) done some form of cross-training regularly (i.e. cycling/swimming as Danny mentioned or weight training)?
d) got proper running shoes?
if the answer is no to any of the above, then go and fix it!
Yes to all of those. I bike at least 50km a week and swim at least 10km a week.0 -
Have you
a) increased the distance/frequency of your runs in a sensible fashion and included adequate recovery days?
b) incorporated mobility work into your running routine?
c) done some form of cross-training regularly (i.e. cycling/swimming as Danny mentioned or weight training)?
d) got proper running shoes?
if the answer is no to any of the above, then go and fix it!
Yes to all of those. I bike at least 50km a week and swim at least 10km a week.
Then you have a gait issue due to your spinal issue that you need to adjust for. Or you have overtight hip flexors. Or stored-up trigger points in your leg muscles.
Are you foam rolling?0 -
Have you had your shoes fitted by a specialist running store? It makes a huge difference having your gait, posture and running style professionally analysed, and shoes selected based on your specific needs....0
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Have started rolling and doing resistance band exercises to work on gluteal muscles and hip flexors and other hip muscles.0
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Hi everyone
I have run on and off over the past two years and every now and then get sidelined by niggles especially around ankle and shin. I have biomechanical issues from mild curvature of spine and slightly different leg length and uneven hips etc
I am wondering whether it would pay to spend some time doing those resistance band exercises to strengthen glutes and hips etc that might help lessen these injuries
Has anyone been in a similar boat and or able to recommend what exercises or anything else might help
Thanks in advance.
Sounds just like myself actually . Sprained my ankle, knee and the right side of my groin two years ago but I wanted to continue running because I thought it was the best way to stay in shape. Two years later and I am still suffering for my mistakes in my ankle. Some people just don't have the bone structure or leg length to run without getting injured. Sadly that's me and and it sounds like it's you. The same way Usain Bolt isn't cut out to be a marathon runner. Now I do a lot of strength training and honestly it's the best decision I ever made. I still go running sometimes, but I only go 1-2 miles because any further and I'd aggravate my ankle. Generally if I want to do traditional cardio I will bike or sprint intervals.
One thing that is helping with the different leg length and uneven hips is wearing a heel arch. I don't know if you have it where you are but my physio recommends a brand called Orthaheel. They're cheap and only need to be replaced once a year.0 -
I have found pilates helps my hip issues, adds some much needed flexibility. Each to their own though0
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Have started rolling and doing resistance band exercises to work on gluteal muscles and hip flexors and other hip muscles.
Most soft tissue work takes a while to yield results. Foam rolling to remove trigger points can work fairly rapidly (as long as you don't wimp out and avoid the painful bits!), but hip flexibility will take longer to develop. You're looking a months to get where you need to go (alongside correcting for spinal issues which may take longer). I would cut right down on volume (or even do something else for a while) until you correct these problems.0 -
Have started rolling and doing resistance band exercises to work on gluteal muscles and hip flexors and other hip muscles.
Most soft tissue work takes a while to yield results. Foam rolling to remove trigger points can work fairly rapidly (as long as you don't wimp out and avoid the painful bits!), but hip flexibility will take longer to develop. You're looking a months to get where you need to go (alongside correcting for spinal issues which may take longer). I would cut right down on volume (or even do something else for a while) until you correct these problems.
Haven't run for four days and was planning to have a break although unsure for how long while I continue those exercises and just swim and bike.0 -
My legs are significantly different in length, and I have osteoarthritis in my feet. I have a left chronic Achilles which is not too bad right now. I started running once a week in the fall of 2011, then had my Achilles injury in December 2011, probably, really form running too little mileage and doing speed work with a small base mileage.
I started physical therapy and building up mileage in Spring of 2012.
Building strength around problem areas is key to injury prevention, and resistance band does help. Core is core ! LOL, which I need to continue working on, it is just not fun (for me).
Sounds like you are on the right track to building strength, just posted to let you know it is possible to continue running while having problems. Listen to your body, take rest days when needed and just keep at it. OH, I just finished a marathon and felt good!0
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