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)
I have had some soft tissue work on the shin, but my physio said my shin wasn't really tight (unusual for me!). It is the tendon which goes to the big toe, but it doesn't creak with movement. It's also sore in the muscles inbetween the metarsals near where the foot turns into toes. This hurts when I prod but not when I walk or run. Sometimes there's a dull ache on the top of my foot when I walk, but it's only slight. It did hurt to prod the tendon running into the big toe but that's gone now.
The pain seems to come and go, for a few hours it won't hurt to walk, and then it will for a while, then back to nothing. Often it's just the first few steps after I get up, but sometimes it hurts whenever I take a step. Driving seems to make it worse. I have an appointment with a different physio on Monday morning and will ask about lower back and IT band. I did have tight ITB just before the injury, and sore quads, which I have never had before. It's gone now after the rest (no running for two weeks now). I think my lower back is relatively infelxible generally, maybe that's had an effect.
I've been using ibuprofen gel on my foot, but not the shin, I'll certainly try it. Would you recommend cross training on the ellitical machine? I have been doing this a little, and it doesn't hurt. I could also be amusing myself with yoga but I wasn't sure about pushing off from the floor for downward dog and planks etc. What do you think?
I've been avidly reading these forums for weeks now, you've been my cyber marathon training company, so I thought I'd finally say hello. Melanie, you were round about my level when you started, but you're way faster than me now! It's incredible the speed you've improved at, it's been great watching your running get better and better.
I have an injury question for Sam or for Sarah maybe. I have been diagnosed with tendinopathy on the top of my left foot (after running in the mud). I have seen two physiotherapists who both have said I can run on it, although it hurts to walk and run at the moment. I'm not sure whether to trust the advice. They have said if it gets prgressively worse then to stop running, but I'm scared to try, what do you think? I'm only into my 5th week of a 16 week marathon training programme, and it's my first marathon. I haven't run for 2 weeks now and the foot is exactly the same (despite icing daily and ibuprofen). How much running can I miss before the marathon's a bad idea? Like Mel the futhest I have run in the past is a half marathon and that was last October.