Ask the Experts: Marathon Injury Prevention Q+A with Sarah Connors

Thanks Sarah - I think my back is ok though they pointed out that my hips are tense (is that the correct phrase?!).  Anyway, I've got exercises for the hips but only one of the IT Bands - could you point me in the direction of any more?

Thanks

Liam

Hi Jackie,

it's really hard to treat your achilles yourself other than stretching and strengthening it good to do eccentric work once initial acute phase has passed dropping heels down on a step then lifting up initially with 2 feet.

You need someone to asses your gait look at your trainers and your foot to see what has caused the problem as this is the key to eliminating achilles problmes. Are your trainers old do they give when you try to twist them Is there stifness around you heel altering the mechanics of your foot. these are all hard to do yourself.

 I would seek some advice try the local running shop first and get them to look at your shoes and gait and go from there.

Good luck

Sarah

Hi Rob,

if the groin is sore you need to stretch all the muscles around the hip to free it off inc the adductors on the inside of the thigh and the hamstrings. Is your pelvis level if not then you will be putting unequal strains through the hips, Try standing and see where bothe hips bones are and if the feel level.

worth stretching the hip and working the gluts to off load the area. these should all help. Keep cross training and try some easier runs to see how feels prior to race.

sarah

Thanks Sarah,

 Will pass on your thoughts tomorrow when I have my next session. Yes he specialises in Sports injuries. Also had my gait checked last october and confirmed I was in the right shoe. It was toss up between the Brooks or the K16s, stuck with what  I knew, Went through the 16's then got 17's.

 Now as I say giving the Brooks GTS a go. Only other change was some extensive running in trail shoes over xmas in the snow. Whether these have triggered something?

Hi Ian,

ITB pain is more a sign of glut weakness as the TFL then has to overwork to compensate so try some glut exercies to take the pressure of. make sure you increase mileage slowly.

Sarah

My right foot has a dull ache that is present in the centre of the foot / arch towards the inside edge.  The area that aches is approximately 40mm diameter.  This ache is not present at the start of the day but becomes noticeable after a short 15min walk from the train station to work (I have a short cycle ride to the train station from my house and this does not seem to agitate this).  I walk to work in my Brooks running shoes (which are of a design to give arch support.  I have been buying this design for 5years, and the current pair are less than 6months old / less than 300miles) and change these shoes at work to an ordinary pair of shoes.  My work involves sitting at a PC (ah! Modern life!) and after a while, the ache disappears and I no longer notice it.  It will be present again on the return commute home (in running shoes).

The real issue is when I try run.  After 5mins running the pain will be enough for me to have to stop. Which is quite inconvenient for the marathon training I need to do L  I have been running for quite a few years now and never had this sort of injury before.  I think the pain may have started after a long practice run in old trainers and been exaggerated by a recent half marathon run in wet muddy slippy conditions with my new trainers. 

Any advice to get me back on track please?

Thanks Sarah,

I had my gait analysed last July and have trainers to correct overpronation. Have kept to the same type and been running in my current pair since mid January so can't see them being the problem.

I'll book a physio appt for this week and will pop back to running shop to see if anything has changed!

 Thank you,

Jackie

Hi guys,

The clock has struck 2.30pm so I'm afraid we can't take any more questions. Thank you Sarah for all your help and advice!

Scroll to the bottom of the ASICS Super Six page to check out videos of some the stretches Sarah has mentioned in the webchat. The link is here: http://www.runnersworld.co.uk/general/meet-the-asics-super-six/6063.html

Dominique RW

Hi Mick,

yes you would def get more support from a different shoe, try the 2160 or the Kyano.

Go to a local shoe shop that's experineced in fitting shoes and get them to look at you on the treadmill. 

Sarah

Hi Running penguin,

sounds like it could be your ITB, we've had lots of questions on this. I find the best ways to treat this are by looking at any lower back tightness stretching the hips and making sure the biomechanics are right. I also go through a glut strengthening programme. Try discussing this with your physio.

sarah

Hi Liam,

it's really hard to do anything for Itb it's best to address the hips.sarah

Hi Running bez,

trail shoes are def alot stiffer and the hips work alot harder in the snow so could be the cause.

sarah

Hi Karen,

 it sounds like you overpronate which is causing you to increase the load on the big toes, mkae sure you have the right shoes. You may even need insoles. You are probably falling as your knees are turning in. Your groin will be overloaded due to the overpronation and this can be helped by strngtheing the core and the gluts.

Hope that helps.

sarah

Hi Ian,

you need to have a good feel of the bone and make sure that not tender and a tress reaction to running on the harder surfaces.

Sarah

Hi Alexis,

if not get better with all that rest then time to seek advice get an assessment with a running experienced sports physio to find out what is going on

sarah

Kevin stretch this by trying to sit on your heels and stretch the front of foot. Get your thumbs into it and massage it to try and release.

sarah

Sarah

It doesnt matter whether running on or off road, on road it comes on quicker but generally after a few miles or so.

Ian

sarah asics pro team wrote (see)

Hi Karen,

 it sounds like you overpronate which is causing you to increase the load on the big toes, mkae sure you have the right shoes. You may even need insoles. You are probably falling as your knees are turning in. Your groin will be overloaded due to the overpronation and this can be helped by strngtheing the core and the gluts.

Hope that helps.

sarah

Thank you for your advice

Hi Hornchurch don't push through pain the worst is you will tear the muscle and be out for 6 weeks. Not sure where on the site can't look at the mo!

Sarah

Hi neil then loads of quad and hip flexor stretching this is key for anterior knee pain.

sarah