Physio webchat with Sarah Connors

Our ASICS physiotherapist Sarah Connors will be joining us to answer your questions

1 to 20 of 63 messages
25/02/2014 at 11:52

Are you in the midst of marathon training and suffering from an injury or niggle? Sarah Connors  will be joining us on Friday the 7th March at 1pm to answer all your injury questions. Join us then or post questions below. 

26/02/2014 at 09:25

Hi Sarah,

I keep getting the same injury every few weeks which is very annoying! I originally had pain along the outside of my right foot which felt like it was a bit bruised, and on longer runs I would start to feel the pain towards the end. I rested and iced etc for a week and it was fine, then about 3 weeks later the same thing happened but on my left foot! It was in the exact same area along the outside edge of the foot. I have rested again and now it seems ok but I'm not sure if I'm doing something wrong to be causing this problem in the same place on both feet?

I could feel the pain when I woke up in the morning and got out of bed, and as I put my foot on the floor I could feel like a bruised feeling to walk. But then it would come and go throughout the day so sometimes it would be completely fine.

It was suggested to me that it can be caused by my footwear being too tight, does this sound realistic? 

I have had my gait analysis done and am in neutral shoes which is right for me apparently, so I don't think I could be in the wrong type.

At the moment I'm feeling fine again but any advice would be great

26/02/2014 at 09:39
Any advice regarding "inflamed superior fat pad" would be great please.
26/02/2014 at 10:03
Hi Sarah,

I've had a tight (left) calf which has been giving me Achilles problems for well over a year now.
What can i be doing to loosen it up?
Thanks
26/02/2014 at 10:31

I have what I suspect may be achilles tendonitis.  It doesn't trouble me to any degree while I'm running but is painful the following day.  I ran 10 miles last night with no trouble however this morning the achilles is tender.

What can you suggest to lessen the pain?  Thanks!

 

26/02/2014 at 13:10
Hi Sarah
Since last July I have a pain directly on my hip bone. It started after a really hard and fast session. At the beginning I couldn't even walk and hardly sit. Got painkillers over painkiller, X-Ray is fine, physio since December. It gets better but if I press a little bit against my hip bone it still really hurts and I still can't run as it only gets worse. Currently I can only manage slow 5ks but even then I can feel my hip.

Can you help?
26/02/2014 at 14:44

Hi Sarah

My first marathon is in 6 weeks. Training had been going well until December when I had to see a physio who diagnosed a weak gluteus medius muscle on my left side. After 2 weeks of strengthening and stretching with cross training I was back on track with schedule. All was fine until last week when the pain/aches have reappeared on my right side. It feels very much in the same muscles as was on my left but I have also has previous IT band troubles on this leg. I have been careful not to overtrain and last week was a lighter week but I did a fast paced 8 miler which seems to have caused the problems. I don't want to stop running at this stage but don't want to make it worse. I have been stretching, foam rolling & using a golf ball to massage the area like I did previously, but what is the best thing to do at this stage? Many thanks, Ruth

26/02/2014 at 16:29

Hi Sarah,

am 7 weeks away from my marathon, training is going well - last year I had to defer 3 weeks before due to soft tissue swelling from itbfs. (Eventually solved with cortisone)

Im currently experiencing a very slight niggle in both knees in the middle under the kneecap, i can only describe it as feeling creaky!? and only when bending and going upstairs and only after a run, some days it's there other days nothing. 

I ran 18 miles yesterday with no pain. Im foam rollering daily, spend hours stretching/ doing strength (work glutes especially) i have a sports massage every 2 weeks.

obviously am worried this niggle could turn into something worse - what should I do training wise? Thank you for your help 

katy

26/02/2014 at 21:14

Hi Sarah I am currently working up to marathon distance, currently at half marathon distance.  Covering about 23 miles a week.  Have also been cross-training with resistance exercises eg push ups and sit ups.  Have developed muscular pain in the lower abdomen which affects my ability to sit up , and also affects my running such that I am afraid to push harder and my rhythm is off.    Had two days rest hoping the pain would subside. 

Went for a 5 mile interval run tonight and had the same problem - the faster I go the worse it gets, and going downhill seems to exacerbate it.  Wondering what this pain is and if it is serious ie have I torn something?  Should I still be running? 

Would love to hear your advice.

Thanks

Adrian

27/02/2014 at 05:51

Hi Sarah

i have a rather painful niggle just above my left ankle, inside of my leg. It feels like a bruise although there is no bruising. It started on a long run about a month ago and flares up at random, usually on long runs. My marathon is in 2.5 weeks so I'm a little worried. I use the foam roller and rub it with ibuprofen cream but while that lessens the pain, it certainly doesn't get rid of it. Any suggestions would be gratefully accepted.

Thanks

Cathy

27/02/2014 at 06:52
Hi Sarah. I have pain in the back of my left knee, which I've been told could be hamstring related. It first occurred after my first 10 miler about a month ago, so I iced and rested for a week and it improved. Then did my first half marathon on Sunday and it has flared up again. Gets worse during the day when I'm at my desk. Both knees feel stiff. Also, when I was running on Sunday there was pain on the inside of both knees and my right groin/hip. I could barely walk immediately after the race. I want to do more half marathons, so would appreciate any advice you can offer.
Thanks,
Sue.
27/02/2014 at 08:42
Hi Sarah

Im 56 and been running about 6 years. I run about 30-40km a week. Ran a half marathon in September and a 10km on New Years Eve. My left knee started to niggle just before the 10km so I ran with knesio tape and all felt fine. (crutiate tear
6 years ago)

However as it continued to feel sore I stopped running and now still sore on inner lower corner, the right knee has developed an occasional stab of pain below the knee cap. Are my running days over?
27/02/2014 at 13:01

Hi Sarah,

I've just started a beginners running group. What would you advise are the best basic stretches that I can get them doing? I'm thinking injury prevention here.

Thanks

27/02/2014 at 21:30
Hi Sarah,

Any suggestions how my running will be affected by a fractured humerous bone? In collar & cuff for 6-wks total (2 weeks done, 4 to go). Just wondering how long it will take after that is off to be able to run? Thanks for any help.
28/02/2014 at 10:10

Any advice on how to out run a T1000?

*Tumbleweed*

OK a serious question. I'm in training for the  Paris Marathon, and about 6 weeks ago I took a fall mid run and my knee took a knock. It resulted in restricted movement for a few days and was a bit sore when moving it after it had been static for a while.

Anyway after a few days it all went away somewhat and I could run unrestricted. Still can - it's not affecting my running gait. But after a run, my knee swells a little and feels stiff and a bit tender.

I've also noticed that when I move the knee after a period of keeping it still, for example getting out of a car, its quite tender when straightening it back up and takes a few bends to bring it back to life.

Any ideas? 

03/03/2014 at 12:00

Another one. 

I keep getting cramps in my calves overnight while I'm sleeping/snoozing. Its a bit like I can feel them and they are all "Charged" for a cramp and it reaches a certain point and just goes.

These usually occur when I go to sleep on a rest day (Work out monday, rest tuesday, go to sleep tuesday night - cramps)

Any ideas how these can be alleviated, or prevented? Or why they occur?

04/03/2014 at 11:51

Am building up from London and suffer from tight hamstrings/calves/hips. So I've invested in a foam roller and have started using that. BUT I would really like to know what a good routine is? I'm struggling to find guidance on the web. How long and how often should I roll each area?

Thank you!

05/03/2014 at 14:26

Hi Sarah,

I am training for my first marathon and have been suffering with pain in my right glute and groin, due to tight and weak glutes. I have been doing lots of stretching, foam rolling and using a tennis ball for trigger points, which is helping. I have started doing some strengthening exercises: one leg dips, bridge and plank, but wondered whether there was anything else I could do? I currently try to do these 5-6 times a week - is this about right?

I have watched your 'youtube' clips: stretching, foam rolling and strengthening on the asics target 26.2 page and have found these really helpful and informative, thank you.

06/03/2014 at 12:04

Hello,

I'm similar to Bananarama above in that I have pain in my hips and groin. According to my sports massage lady it's the glueteus medius and psoas that are causing the problems. The only thing that has made it go away is a weekly massage which is a bit taxing on the purse strings 

I'm training for a two day 100km ultra in July, and I'm running further than I ever have before. I was up to 20 miles on the long run and around 40 - 45 a week, but have taken the last 3 weeks off hard running to see if it helps the hips. It doesn't much, as soon as I run again, it's back. It's not excruciating, but it is annoying and I'd like to get rid of it as much as possible before I attempt my massive run in the summer.

I do the lying-on-the-bed-with-leg-hanging-off-the-edge stretch which helps a bit. Are there any other stretches I could do? Will foam roller help? Anything to do with running gait? I run in zero drop shoes (sometimes with cushioning and sometimes not) but I've always had the hip problem, even when I was running in anti-pronation shoes. I've had coachign for changing my running style and built up gradually last summer and autumn.

I have strong glutes, but my hamstrings are laughably weak (as in I can only manage hamstring curls on the gym machine on the lowest weight, and even that's a struggle, compared to around 5 stacks down on the quads). I am doing hamstring curls with resistance bands twice a week to help.

Also are there any stretches you'd recommend for the psoas. and any strengthening exercises? I've tried bicycles, sit ups, the boat etc and they bring on the pain (not during but a few hours later)

Thanks!

 

06/03/2014 at 14:15
Hi, I have been running for a few years now, but the last 6 months I have been running a lot more seriously. I have been running around three 10k's a week about 45 mins per run. I also do a lot of walking as I have a border collie. Last week I did about 40 miles of running and walking.
Now to the point! My legs are really hurting, just walking makes them hurt. It feels like it is my bones that are hurting. I haven't ran for a week and they are still hurting. Any advice would be brilliant.
Thanks, Callum.
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