Category Archives: low back pain when 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.

My First Physio Experience #02

2nd Appointment  – 45 minute assessment 

Bridge pose - rolling from hips onto shoulders
Bridge pose – rolling from hips onto shoulders

We started the assessment with John redoing similar tests to my first appointment to strengthen his analysis and all the exercises gave the same results.

John used various techniques to determine my flexibility and movement range whilst talking me through everything he did. The best thing was comparing how I was at the beginning of the appointment to how I was after the 45 minutes. I started the appointment with stiffness in my right side with limited flexibility. He located where all the stiffness was in my back and then eased my spine by clicking it and releasing the pressure in several locations. Immediately we tested my leg flexibility and it was absolutely incredible to see the difference. I could move so much more and without pain or feeling weak.

It seems that years of my parents telling me to sit up straight fell on deaf ears as my posture has slumped, this could also be due to having a desk job for so long. John showed me ‘dynamic sitting’ which enables me to focus on how I am sitting at my office chair and adjust myself accordingly. Immediately I feel my core engaged and I feel taller and less slumped. The really helpful advice is to imagine lifting the label in the back of your shorts, it helped me roll my pelvis forwards whereas when I slump it just rolls back.

My homework is to continue with dynamic sitting and trying to think about how I am sitting every 20 minutes at work. Additionally I need to practice laying on my back and rolling back to my shoulders joint by joint into a pilates bridge and back down again. My first couple of attempts are shaky and my balance was all off but hopefully if I do at least 30 of these every evening I will improve.

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!

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.

 

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.

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?

How to keep up with the kids and defeat ageing #1

JUST GETTING OLDER?

Runner good technique on hill
Keep on running

PROBLEM
Problem – I think I do a good level of exercise, 3-4 hours a week, often including 10-15 miles (running) off-road, I also do circuits at least once a week, in the hope that it will keep the body in shape, and that I can keep up with the kids and defeat ageing, while enjoying the countryside west of Bristol.

However, every couple of years the body rebels and all sorts of random parts of the body rebel. Back – Knees – Ankle – Neck

TREATMENT
Treatment – ring John @AAA-Physio and get myself booked in. Somehow he identifies which bits of my back are the root cause and tells me I don’t sit properly at my desk. He also finds aches I didn’t know I had. A few crunches and 24 hours of thinking not much has changed… ..the old body is revived!

LESSONS
1) I really should stretch more often & use free the exercise sheets on John’s website
2) I shouldn’t wait till my backs ceases up or a muscle locks up before seeing John
3) Chasing balls is for dogs and not middle aged men!

Black Cocker Spaniel
Ideal Ball chaser – Spaniel not Human.

Rehab the body – not the injury!

Picture showing - London Marathon Finishers Medal 2013
London Marathon Finishers Medal 2013

Speaking at the recent Physiotherapists in Sports conference, former Olympic USA coach Vern Gambetta called on delegates to consider the whole body and the brain when treating patients. ‘If it hurts, we look for where it hurts, and we rehab the hell out of that, and leave the rest of it,’ he said.

‘You can see a lot by watching’ – Gambetta said, ‘We miss what we don’t see. Sometimes it’s as simple as watching someone from all sides.’

This approach resonates and underpins everything we do in the AAA-Physio clinic at Moti – Which is why we get great results!
So if your are stuck in a loop of; injury – rest – re-injury and can’t see a way out. Book some expert help from the Therapy Team at Moti

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Athletics and Triathlon – Physio #1

Having visited John with a right knee problem prior to the Portishead Traithlon, I have with his help managed to complete 3 events without any further issue. John worked on my running technique and my back to great effect.I picked up a pain in my left knee a few weeks back following a hard track interval session, having rested for a week I then aggravated it again this Tue and decided to visited John on Thursday. Later Thursday I was able to run 10k without any knee pain, which I could not believe and have had no issue with today.

J. Reed

Bristol 10k target achieved! :-) = 42mins 24 secs

Through 5 sessions with john i have gone from no training (calf and hip strain) to getting a pb at the bristol 10k.
Things that helped to remember through training:
  • keep sitting position at work up right and computer eye level = no stiff kneck or back =less stiffness in legs
  • when running elbows straight behind and forwards NOT across. This helps top half to be stable and not rotate= no bad lower back strain and hip pain
  • do bridge stretch to get glutes firing:  share the effort between quads and glutes ( this is helping my power alot)
  • faster feet going up and down hill = easier and less strain on body as impact on ground is lower

45mins last year and 42 mins this year…. next 10k target sub 40mins!

Edinburgh half at the end of may!