Category Archives: 10km

Back to running after 2 years of knee injury #02

Since my last session I had been really trying to focus on keeping my head in the right position rather than jutting it forward, keeping my shoulders back and my back straight (so that I resemble less of an S shape overall). However, I had been having a bit of knee pain in the days leading up to seeing John.

When I arrived at my appointment I told John about the knee pain and we went through what I had done that week that may have caused this. I did a 35 mile cycle and a long swim on Sunday – but I have been able to go on 2 cycle tours in France since my injury so it almost definitely wasn’t that – the we realised it was the wedding I had gone to on Saturday in shoes that weren’t totally flat (which are all I’m used to wearing) and standing around and dancing in them for over 10 hours.

I was so relieved that the pain could be easily pinpointed. During this session we practiced my checks for setting my body in the correct position and then practiced the order of drills/exercises to do before ‘falling’ into running (I haven’t tried running properly yet – just the preparation!). The list is as follows:

  • Leaning backwards as if I am standing on the edge of a cliff (weight on my heels)
  • rocking that weight forward onto the widest part of my feet – now in my ‘eddie the eagle’ pose
  • alternate knee pushes (don’t bob up and down!) keeping my core engaged and my head back even as I start to concentrate
  • add elbow drives to my knee pushes without starting to twist my hips
  • stop mid movement – with my knee cocked and my elbow back
  • lean my weight forward until I fall forwards taking the tiniest step possible (this is my first step of a run!)
  • glide off trying to remember the feeling of falling forward, keeping my head back, keeping my core engaged, not twisting my hips…there’s a lot to think about!

After going through this, John worked on the back of my neck, which has got used to years of me holding my head forward. We realised this may be one of the causes of the many headaches I get around the base of my skull/neck. After he had given me a treatment my head felt really light for the rest of the day.

At the end of my appointment we talked about my October 10k goal, and John said that he thought we should have a closer goal to work towards. We agreed on a 5k at the end of July/beginning of August.

That afternoon once I was back at work, John sent me a couch to 5k podcast programme which he recommended I start this week. He gave me some bits of advice over text – how to do the walking sections, how long to leave in between each run or other ‘bouncing’ exercise and to start on week 2.

I tried my first run/walk yesterday and am overjoyed to report that it was pain free! It consisted of 2 mins brisk walking followed by 90 seconds running for a total of 20 minutes. Before each run section I would reset (as per my list above) and fall into my 90 seconds of running. At 2 points – once on a downhill and once on an uphill – I got a small twinge in my bad knee but neither time did it persist and my knee has felt fine since (it’s now 24 hours later). I am looking forward to doing it all again tomorrow!

 

Back to running after two years of knee injury #01

Rebuilding my running

runner practicing elbow drive
Elbow Drive Practice

I was recommended a visit to John by a colleague after living with a knee injury for the past 2 years. John and I are currently working towards getting me back running which is something I have really missed since my injury. In my first 3 sessions, John has taken a really holistic approach to my injury and has identified different links and factors that haven’t been highlighted to me before, but which make a lot of sense. Now we are working on the way I sit and stand in normal life (which leaves a lot to be desired especially as my job is largely desk based) as a starting point to work towards running. I’m not having to do loads of exercises every day but rather I am trying to think about and be aware of how I’m holding myself (or try not to think too much as this seems to be the problem!) and to re-programme old habits. I have booked a 10k race in October so this is what we are working towards, fingers crossed!

My 10k Journey #01

I’ve never considered myself a ‘proper’ runner, but in my time I have managed to plod my way round a few 10k routes. Plod is very much the right word. Running has never felt effortless or easy, but rather something I’ve managed to just about conquer.

bridge-runner

That was until the 2015 Bristol 10k, where I was in such horrible pain and discomfort that I decided I really wasn’t a runner and so vowed never to run again. At several parts during the run I had to stop running and was reduced to an awful whimpering hobble, all the while clutching at the root of the pain, my left hip. After a little bit of walking the pain would subside enough for me to run another couple of kilometres before having to repeat the same whimper-hobble-hip hold.

To be fair, I really shouldn’t be too harsh on the Bristol 10k. My hip pain wasn’t it’s fault. It had been there though the other 10k events I’d done that year, steadily getting worse with each run, but then all too quickly forgotten in that post-run euphoria. Giving up running seemed to be the most obvious way to eradicate the pain. And it worked! For a while. Over the past six months the pain has returned when I’ve tried everyday things that never caused me any issues previously – walking moderate distances, gardening, even simply sitting sometimes left me with that all too familiar dull ache in my hip.

Determined to face my nemesis once again, I have signed up for the 2017 Bristol 10k and I want to do it without hobbling. In fact, I want to be able to walk, sit or just generally exist without that nagging pain. I’ve decided to be sensible and grown up this time around and rather than taking the ‘doing more exercise will surely make it better’ approach I’ve decided to get the problem sorted properly.

And so it was that I found myself in John’s clinic last week. After a few questions about my general health, activity and mobility he had me skipping with an imaginary rope to see how each of my legs performed. (At this point I should also mention that I purposely went for a very long walk the day before to make my hip bad – though I really needn’t have bothered as John was able to pinpoint the cause of the problem pretty quickly anyway). It came as no great surprise to me that my left leg didn’t feel anywhere near as stable as my right. Onto the couch and again my left leg continued to be the poor relation when it came to mobility and strength. The most fascinating part for me was seeing how much weaker my left big toe was than my right – it was as if I had absolutely no control over it!

As the consultation continued it became clear that the problem was not actually in the hip itself, but rather in my back, which was causing me to compensate through other parts of my body and thus causing the pain in my hip. John then taught me how to stand properly. At 34 years old, I have finally learned how to stand in a way that doesn’t cause my back to ache – how have I never worked this out for myself?! John also did a little bit of cracking of my back, which led to an immediate improvement in the mobility and strength of my left leg. Clever stuff.

My homework for the week was to practise standing properly. Apparently I tend to stand ‘like a ballerina’, which might look great but actually does nothing good for my back and shoulders. So this week I have been learning to stand like a ski-jumper. I’m delighted to say it’s definitely making a difference. My hip hasn’t been achy, and I’m far more aware of how I’m holding myself and definitely feel less tension in my shoulders. I know this is only the first part of correcting a lifetime of bad habits, but I’m already encouraged by the results.

KNEES – RUNNING REBUILT #02

Last week I did Neural Flossing, by the end of the week I was experiencing hip pain in my left hip and stiffness when I stood up after sitting for long periods of time. To combat this, John provided me with a different stretch – putting my legs in a sort of figure of 4 while lying on my back, this stretched my lower hip and upper leg area – after a couple days of doing this the hip pain disappeared. The combining of this and the Neural Flossing is working on increasing the degree of movement in my left leg.

 

physio-neural-flossing-ra physio-neural-flossing-stretched physio-hip-stretch

This week I went on the treadmill to look at how I walk and run; a muscle in my left hip/upper bottom does not engage when I walk, I almost learn back which could be contributing to my back pain, as well as twisting my upper body while walking and even more so when running. While running I bounce up and down a lot and I put my heel out in front of me, which means that I am not exerting energy in the right places while running.

To combat these habits John gave me the following exercises to work on over the week:

  • 5-5: Setting the treadmill on 5 incline & 5 speed, where I need to engage my core and lean forward to promote me walking on the front of my foot rather than leaning back on the heel.  While doing this I put my hands on my hips/upper bottom to make sure my muscle was engaging.
  • Use the treadmill to lean forward like a ski jumper, and using one leg at a time to practice my leg movement where my foot will land in line with my body (rather than out in front), this is through pretending I was on a scooter with an angry horse leg that goes up, round and down. Then using the treadmill to pretend that I was bump starting a car – this was to help me with leaning forward, bouncing less while running, and running with my feet landing below me not out in front of me.
  • Arm Swing – stationary – this is engaging my core and standing like a person about to skip – moving my arms forwards and backwards close to my body in an exaggerated running movement, but not allowing my body to twist as I moved. Then doing this while on the balls of my feet – this I found a lot harder due to my inability to balance.
  • John also sent me a video clip that provided tips on running and form to improve over stepping – it focused on bum kicks, skipping and running barefoot.

arm-swing

This week took a lot of thought as I had to concentrate on a lot of different areas of my body at once, but it’s crazy what difference engaging your core can do.

Knees – Running rebuilt #01

Blogger Name: Philniche

image of Marathon Running Legs only
Marathon Running Legs

I have always struggled with my knees, when I was a child I experienced pain and they felt like they twisted when I ran; that along with being an over weight child I tended to avoid exercise. When I got older I went travelling for 6 months and spent a large amount of that time wearing just flip flops and carrying a heavy bag most days as I moved around; once I returned to England I found that my knees had got considerably worse, they would click and crack when climbing stairs and cycling (it would make me feel sick hearing and feeling it), and when bending or kneeling down my knees would get stuck and I wouldn’t be able to stand back up again.

This all lead me to requesting assistance from an NHS Physio, she didn’t take a lot of time treating me, she just set me exercises to do, and based on my pain and thoughts of the exercises she changed her thoughts about my injury each week. It when from an old hamstring injury, to a flabby core, to you’re overweight and this is why you’re experiencing pain. at 13 & a half stone I wasn’t hugely overweight, but there was definite room for improvement. So after seeing no improvement in my knees and worsening pain in my hips, I felt that I was not getting any benefits from seeing this Physio and I never returned to her. After losing 3 and a half stone I felt great, but my knees had not improved, while training for my first half marathon I was experiencing pain and swelling as well as not being able to bend my knees to climb stairs after long runs – which at 28 should not be hard thing to do. While in the running shop asking about knee supports the guys in there recommended that I have a session with their in house Physio, so I thought why not. After an initial consultation I thought lets give a few sessions a go and see how I feel.

During my first 45 minute session with John, I saw a massive improvement in my movement and reduction in pain when being stretched in different ways, I was so shocked and couldn’t believe that it was that quick at getting results. We ran through some movements to see what my body did and reacted, then we manipulated my back and cracked it a bit, then my leg and hip was in a much better place flexibility wise. John set me an exercise called Neural Flossing to help increase the movement in my legs (stretch them out), as well as dynamic sitting to support my back and core when sitting at my desk all day.

After 1 week of dynamic sitting, at first it was weird and my back would sometimes go into a spasm, however as the week went on I found I was sitting correctly without even thinking about it. I went from pain and trying to crack my back 3/4 times a day to not at all. I even think about it when I am standing still or walking, and I feel much better inside for it.

Roll on session number 2 to see what further improvements can be had!

Knee pain not from bad knees #02

Knee pain…not from bad knees:

After practicing dynamic sitting I found out in my session today there is still lots to learn. Engaging the right shoulder muscles, moving my neck back, sitting on my sitbones…

We started with lots of stretching on the neck. For a 22 year old my neck is uncommonly tight, but re-attempting dynamic sitting seemed to make me much less stiff.

HONEWORK
My new homework on top of dynamic sitting is to practice stretching my neck- chin to chest, while resting my head on some books. Lots of fun to be had!

picture of:Physiotherapy Hands on Treatment

Knee pain not from bad knees #01

Knee pain…not from bad knees: Assessment

For my first session physio went above and beyond. After feeling knee pain for over 6 months I was feeling anxious and disheartened that either there was no solution or the pain was all in my head. When having previously seen another Physio I was given routine knee stretches or was not taken seriously.

What was surprising to find out after extensive assessment from John is that my knee problem is not just about my knees but my neck, shoulders and feet. After seeing photos of my posture I was sadly reminded of a sloth. With just a few minutes sitting in dynamic pose already my body was responding, even with my toes were stronger.

We finished the session with looking at my car seat which needs towels and cushions to give the right support. My homework is to practice good posture and chair analysis- interesting homework for a knee problem!

Hi – Your’re ready to BLOG

Hi – Your’re ready to BLOG

1/ Please change your password to something more memorable to yourself.

2/ This interface works just like Word you can cut and paste form else where. Upload photos and when you get more adventurous video clips and teaching materials.

3/ To help others find you posts they are tagged with keywords and sluggs

4/ Title – its good to write a series which staying in order. E.g:
Ankle Pain No.01 – Week 1 – See the Physio
Ankle Pain No.02 – Week 2 – Rehab Advice
Ankle Pain No.03 – Week 3 – Getting better!!
Ankle Pain No.04 – Week 4 – Race Day  Smashed it!!!!!  🙂

 

OUCH! Hip pain. Week two of not being able to run….

OUCH! HIP PAIN
Week two of not being able to run and after a pain-filled weekend trying to juggle a two year old who refuses to walk down the stairs, I hastily book a second appointment with John at his AAA-Physio Clinic in Bristol BS8. As I hobble (very much a left leg limp) the short distance from my office to Moti, I am aware that every step is pinching my left hip and is a struggle.

DEBRIEF
And so the debrief, I have managed to spin and row in the week since I first saw John, but the pain I’m experiencing hasn’t eased at all. In fact, if anything it’s much worse. Carrying said two-year-old halfway across the Downs to the circus certainly didn’t help.

GP
I’ve been to the doctors (usual anti-inflammatory prescription and inconclusive x-ray) to no avail and am told it could be six weeks before I can run again…

PHYSIO
After a brief look at the extension on my left hip (or lack of it) John sets to work on my back. I’m shocked at how painful my lower back is. Ten years post-surgery, I am somewhat used to niggling there but as John works his way around my lower spine, I feel sharp shooting pains that actually make me scream. And so, the initial diagnosis is reiterated. In my inability to stabilise my core, I’m causing myself all kinds of problems in my neck, arms and, most painfully, my hip.

BACK TO RUNNING
I think it’s going to be a slow road back to stability and running, but leaving the clinic, into the driving Bristol rain, I’m already feeling a bit stronger and if I really put my mind to it, can see how strong core (deep breath in relax into the stomach) does help ease the pain. Another challenge…and one I’m determined to win.