Here are some of the injuries,
- Plantar Fasciitis
- Illio-tibial band syndrome, patella femoral tracking problems, patella tendinitis, anterior knee pain...
- Sciatica, lower back pain, Sacroiliac joint problems...
- Stress fractures, shin splints..... again the list goes on!
Now I'm trying to look for possible causes???
- Footwear
- Running surface
- Stride (technique)
- Instability
- fitness level, over use...
- Knee tracking, hip dropping i.e poor bio mechanics?
Quite often it can be more than one of the above issues so generally its recommended to ease discomfort most specialists advise people to simply quit running! That's absurd aren't we designed to run!
Some people have ditched their flashy £100 plus pair or running shoes for a shoe that mimics running barefoot (Vibram Five Fingers) and even though they suffered one or more problems with running in the past they are now able to run with better technique, lighter, longer distance, with no more issues?? With the extra padding of the conventional shoe they seemed to land heavier and strike harder on their heels so by losing the support their run actually became more comforting.....
If you're not sold on the look of the shoe, the concept or don't want to risk losing the orthotics and extra padding I recommend Dr Romanov's "Pose Method running technique"Pose Running Technique:
I highly recommend this approach, it's all about mid to forefoot striking rather than the traditional heel striking that most of us tend to do...
After a little coaching you tend to lose the over stride that tends to jar and injure your joints, this delays the time in which your foot spends on the ground. You switch to a smoother, economical approach in which you fall forward using momentum to carry you forward rather than breaking you each time you strike!
Other things to think when starting a running program;
After a little coaching you tend to lose the over stride that tends to jar and injure your joints, this delays the time in which your foot spends on the ground. You switch to a smoother, economical approach in which you fall forward using momentum to carry you forward rather than breaking you each time you strike!
Other things to think when starting a running program;
- Build up your miles, don't rush straight into long distances, remain fresh by setting smaller targets and gradually lengthen intervals, intensity and distance..
- Do some strengthening work for lower limbs, core and balance work such as single leg squat variations, hip extensions etc
- Self myo-fascial release (foam roller) and stretches to inhibit those tight and overactive muscles.
- Glut med isolation (to combat hip drop), vastus medialis isolation (help patella tracking), calf work (shock absorption in foot). Watch for next blog for exercises mentioned....
Happy running!!!
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