Category Archives: forefoot running

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.

Student Discount Physio in Bristol – £33

Discount Physio for Students in Bristol
Discount Physio for Students in Bristol  https://aaaphysio.cliniko.com/bookings

Student Discount Physio in Bristol

Tins of beans for dinner, studying and recycled toilet paper. Its tough being a student, so we thought we’d make life that little bit easier….

Bring along your student card and receive your physio treatment for as little as £33*.

Book online 24/7 or drop-in in person to the AAA-Physio Clinic @ Moti Running Store, 49 Whiteladies Road (Near The BBC)

*T&C’s apply – Pre-booking & payment essential.
£33 is the price for a 30 minute follow up appointment

Screen shot of the AAA-Physio booking using our online diary
Simple booking using our online diary

This entry was posted in ankle, groin injury, heel pain, Neck Pain, overuse injury, pain – lower limb, Physio in Bristol, Plantar Fasciitis, run off road, Shoulder Physio Expert, Sports & running injury and tagged ankle and knee pain, Bristol half marathon, bristol physio, BS6, BS7, BS8, BS9, groin strain, help with running, Knee Pain, off peak discount, Shin pain and shin splints, sports injury clinic, Sports Injury Clinic in Bristol, student discount physio on by physiojohn.

 

Standing

Photo showing: Testing off road shoes with AAA-Physio @ Moti BS8. 14kmph : foot contact slightly ahead of body centre of gravity
Testing off road shoes with AAA-Physio @ Moti BS8. 14kmph : foot contact slightly ahead of body centre of gravity

Problem
Top of right glute painful, John has identified that my right foot veers left just at the end of my stride, meaning my hip twists probably causing the pain. It’s only in the last month.

Question is what causes it; shoes, stance or what?
Solutions
1. New tyres – popped in to Moti and the attentive chaps spent 45 mins sorting that in line with John’s instructions. Very different but comfy, hope an old foot injury in my foot isn’t aggravated as it always casts a shadow over new shoes.
2. Posture – while standing – ‘peering over cliff’, this is the one I’ve been concentrating on, feet, knees, pelvis and head, oh and chest and shoulders if a man can concentrate on more than 4 things at once! While sitting – pelvis, shoulders and head (superman eyes)
3. Running style – shorter stride landing on ball of foot not so heavily on heel, pelvis, elbows (pushing back and not too far forward), and the head, again. Needs working on at the next session.
Thoughts
I really should stretch more.
Been running and out on MTB, neither very good. Torn between resting and pain of getting fit again once John has worked his magic vs glute and back pain of continuing exercise.

Why no magic button John can crunch?

10K Bristol in 60 or less #2

To cut a long story short (ish). Basically I was getting very annoyed and frustrated back in June 2012 because my head wanted to run long and fast but my body wasn’t having any of it. My IT Band was hurting every time I reached about 3 miles.
My IT band problem came on suddenly in Autumn 2011. I think it was when I did a 10 mile run having previously only done about 7 or 8 miles. I rested it and then kind of got used to it happening. It became worse in the spring of 2012 when I was trying to do sprint intervals as a build up to the Bristol 10K. I became really fed up when it slowed me down at the Bristol 10K 2012 and messed up my aim of finishing in under 60 mins (by 1 min), so I decided to seek help!
Moti recommended John to me. John is very thorough and finds out what is the cause of the problem and after a couple of sessions he had me running in a whole new way and after quite a bit of thought (there’s a lot of thinking involved) and effort I can now run basically as far as I want to without ITB pain. Have been back on several occasions for re-tweaks and re-aligning after my body rebels.
I didn’t manage the Bristol 10K in under 60 mins in 2013 I think it was because I had been taught a whole new way to run by John. I’m pretty sure I will do it soon because now I think I have mastered the new technique!
Oh, and don’t tell John, but I’m back doing sprint intervals training once a week! (My speed is definitely improving), and i’m still rubbish at doing any of your exercises so I don’t bother!
Hope to be back soon for a re-tweak. Thanks John 🙂

wk 1. The Trail to 10km PB – Meeting AAA Physio

Right leg cross-over problems
Right leg cross-over problems

Right Knee Patella Tracking Problems
PLAN
“Learn to Run” with AAA-Physio tomorrow

I first met John on 19th Dec at his clinic in Moti, I went to see him because I have pain in my right knee which causing me pain during running.  John got me doing various stability exercises then various movements to test my flexibility and strength in both legs.  This assessment showed that my left leg was very flexible, whilst my right leg was tight in the hip, IT band and also lower back and weak in the glutes.  John suspected that this was causing the pain in my right knee.  John then videoed me running on the treadmill, which was fascinating to watch and illustrates exactly what he was saying in his assessment….you can see the video in this post.

The video (to a trained eye) shows my left leg is working at full capacity whilst my right leg is not because my right hip tilts forward making my right leg come across my body and this is making me loose power when striking the ground and taking off.  John said that the pain in my knee is not permanent…John’s plan is the strengthen my right leg, glutes, IT band and hip flexors through physio and showing my how the run more effectively..I will use his running workshop and physio to do this….I feel that with his treatment, advice and strengthening exercises I can move towards my goals…sub 20mins 5K and sub 40mins 10k.

Pain in my Lower Leg#3

John has continued to show me exersises i can do to fit around my work to help strengthen my leg but he has also carefully analysed my running technique. When he studied my running on a treadmill he showed me how much my left leg was heal striking which is whats causing my injury pain. He then showed me that this was all because of the distance my legs were landing in front of me, I am now pleased to say that through his guidance and this smaller stride technique the pain in my left leg does not feel as bad as it has during previous runs. Like all new things this will take me time to adjust to.

Learn to Run with AAA-Physio – 10km in Sub 40′

left-hip-drop-before-AAA-14km 

50% reduction in left-hip-drop-after-AAA-14km
50% reduction in left-hip-drop-after-AAA-14km
14km/hr – Spot the Left hip drop