Category Archives: run uphill

Ankle pain rehab for Bath half marathon #1

ANKLE INJURY
So, nigh on a month ago, I ran just a little too hard up Park Street, and that slight twitch in my left ankle, became a ‘No. No I will not walk (let alone run) anymore’. I was thankful it had come near Christmas as I’d actually have some time to rest… but 2 weeks of difficulty walking (and I love to walk), and I was persuaded a visit to the GP was in order… She confirmed it was muscular and rest and gradually building it up was for the best… Two weeks after that, and my 12km peaks have dwindled to 5km if I’m lucky – before the pain reminds me that perhaps I’m starting too soon again.

PROFESSIONAL HELP
So time to seek out a professional. A specialist in the running-injury-field. A (deep-breath) physiotherapist.

I must admit I was impressed. Within 10 minutes it had been discovered that irrespective of the regular running and years of yoga, one leg is stronger than the other. This, it has became apparent, is because my right leg is more flexible and thus my left-leg has to do a unique curve-and-twist to keep up… therefore making my ankle exposed to falling at an unusual angle and ultimately weakening it. Oh the vulnerabilities of the body.

SOLUTION
Thankfully I’m told that while there are two elements to the problem, they can both be quite comfortably overcome.
Firstly I was educated that while an injury may appear in one area e.g. my ankle, actually the whole body is connected by nerves, and thus its cause may be somewhere else entirely… For me it seems that part of my spine had less give in it (all that hunched over revision I’m told!), however within half an hour and a few twists and loud cracks of the body later, and that seemed to have been de-scrunched!
The second part is slightly harder, because of the lack of give on my left side, John tells me my brain has developed new paths to overcome this – enabling me to run normally etc, however these have become part of the problem because they then expose my ankle to injury, therefore I need to retrain my body and the neural pathways. Apparently this will involve conscious walking and quiet running…. We’ll see how that goes next week!

Until then it’s neural flossing, Pilates rolling onto shoulders and core stability running arms – lets see how this goes!

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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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 🙂

13 mile training run (keynsham => clifton)

Edinburgh half in 2 weeks! just went for distance today. 1hr 42mins bath joined at keynsham) to bristol cycle track => anchor road and then constitution hill which was v tough!

Felt good apart from a bit of aching in glutes which i think is a combination of wednesday 10mile run and new technique of running john is getting me doing (chin down, elbows straight forward and behind and shorter/quicker strides on hill).

The glutes are finally doing some work!

Sounds like you and your Gluts are getting the new technique messages – LOUD and clear. PHYSIOJOHN – Good luck with Edinburgh!! J

 

10Km in Sub 42′

Welcome receptionist
Hi David!

You can get started by logging in – The login link is right at the bottom of the /BLOG home page

Your user name is: runningriddle
you initial password: was sent to your phone

Physio John will post the pictures of your running here
and rowing. You might like to make a few notes on what your learned about head position and increasing your cadence on the hill?

This post is currently PRIVATE and only visible to you and me.

Runner video good technique on hill
Video good run technique on hill

hill_run_smooth <== Click for video

ONE LEG – Rowing
coming soon!

Running to Fitness: Week 3

This week on running to fitness: some personal posture points, running technique gems, and finally, news of a very wet 10k race.

One of the great things I’m finding about working with a physio, a massage therapist and a pilates instructor, is that it really feels like there is a team of people all looking after me, and, looking at my body objectively.  I’ve always felt that when I’m making an effort to stand up straight, I’m standing as tall as I can and with good posture.  However, my pilates instructor spotted that I rock back on to my heels, so my weight is shifted backward.  With some help I’ve learned to shift the weight so that it is centered above my toes when standing.  This is quite a different sensation for me and feels like I’m leaning forward all the time! Without these objective observations made on my posture I would have just carried on getting back pain, and other injuries, and I would not be enjoying my running as much as I am now.

Another postural change that has been intimated to me has been the need to push my chin in!  My body before running to fitness started must have resembled an elongated S shape: with my head sticking forward, my shoulders curved, my beer belly protruding and my bum sticking out!  By switching my abs on when running, making my ribs soft, relaxing my shoulders and tucking my chin in; my spine, correctly aligned, can handle the impact of hitting the ground.  I’ve also found that by tucking my chin in and reaching up through my crown that I grow slightly taller and my mobility in my neck is increased.

Last week, John showed me how to start a good running posture. By leaning forward (with an upright trunk) the centre of gravity is towards, but not directly over, the front foot as it lands.  This week we expanded on this…  John explained that I should be landing on balls of feet and scuffing the ground with quick feet not striking with my heel!

John made an adjustment to my ribs.  We spoke about using, what feels to me like a little muscle, the Lower Trapezius, to pull my shoulders back.  (Although apparently the Lower Trapezius is not that little)!  I’ve started using this muscle in Pilates when lifting my arms doing side-bends. This can be an under-used muscle and I had predominantly been using my Upper Trapezius to move my arm.

To help my stiff shoulders we also talked about what my arms should be doing during running.  Locking my elbows at ninety degrees, my arms move in parallel (and in time with my legs) but really lifting back and moving the shoulder.  John suggested that my hands should only just become visible in my peripheral vision when running.  This parallel action of the arms helps the momentum built up to go in one direction – no energy is wasted by flailing body parts!

My homework this week was to find a picture of Paula Radcliffe running on the beach.  I found the photo John was referring to – it’s a side profile view and you can really see the posture with the tucked in chin and arms reaching back.

I ran a slightly hilly and mixed terrain 10k on the weekend.  It threw it down with rain throughout (very refreshing)!  I found that I really noticed the difference switching on abs makes in giving me more hip stability through uneven surfaces and puddles (every part of the body continues in the same direction).  The arm backlift really helped going uphills and towards the end as I pushed for home.  I have to say that now I’m spending less time thinking about my posture as I race, which is enabling me to think about tactics.  I finished the race with a great time 52:06 another personal best!