Heidi Mills


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Knee pain AFTER getting new running shoes?

Posted: 09/10/2012 at 11:28

I would get a second opinion on the shoes. Go back to the shop and get someone else to check them. Also try going back to your old ones and see if the pain eases with those.

Knee pain from running, especially an aching general pain is often due to kneecap misalignment, or mal-tracking. Often called patellofemoral pain syndrome.

Achillies Injury

Posted: 09/10/2012 at 11:20

I think you need to rest it until the race. If you've done 10 miles already then your fitness is there so it is a case of rest until the race and get through it, keep training and not make the start line, or decide now not to run at all and look for another one to do later in the year (or next year) allowing you the time to properly treat it.

It does sound like the start of achilles tendonitis to me too. If you insist on doing the race, rest from running and other weight bearing exercise. Swim and cycling to maintain fitness as best you can in the next couple of weeks. Get some professioanl treatment on it - a physio or sports therapist should be able to help. Do lots of calf stretching (at least 5 times a day). I'm not sure about the eccentric exercising with the race so close. I known people who have started it and it has been worse for a couple of weeks to start with.

injury

Posted: 09/10/2012 at 11:13

You need to attack it from all angles. Treating achilles tendonitis should consist of easing the pain and inflammation with rest, ice and anti-inflammatory meds.

You need to stretch the calf muscles, strengthen them with eccentric heel drops and get some massage and ultrasound.

But most importantly you need to work our why this happened. Usually it is overuse (too much hill work too soon) or biomechanical problems, or a combination of both. Get a lower body gait analysis (not just feet!) to identify any problems and correct with insoles/footwear/strengthening exercises

ITB syndrome recovery & training

Posted: 27/09/2012 at 10:13

I agree with all the advice on glute strengthening for IT band syndrome. Make sure you are doing the side lying clam exercise (see video on above link). This is by far the best strengthening exercise for the gluteus medius.

As for if the half marathon is out of the question, it depends how far you were with your training and running distances before the knee pain. If you were already doing 8-10 mile runs then it shouldn't be too much of a problem. BUT if you had only managed 5-6, you might struggle. Also depends on if you are just doing it to finish or whether you have a target time in mind?

Another Knee Pain Question...

Posted: 27/09/2012 at 10:05

It all sounds like patellofemoral pain or anterior knee pain (same thing) to me. This causes pain anywhere around the kneecap and front of the knee. Typically aching and poorly localised, but can also cause sharper, shooting pains.

Is the pain/aching worse after exercise or the day after? Do you get any problems walking downhill or stairs? This is a common complaint.

Osgood schlatters

Posted: 25/09/2012 at 13:20

Hi. If you are 30 years old and did not have osgood's when you were a teenager then it isn't osgood's now. More likely patella tendonitis. This can be insertional and occur at either attachment point of the tendon.

Read why it can't be osgood schlatters disease here

Is all arch pain plantar fasciitis?

Posted: 06/09/2012 at 12:58

I agree with BethW, definitely could be other things, including Tibialis posterior tendinitis or even tarsal tunnel syndrome.

Flat feet.

Posted: 06/09/2012 at 12:56

I think that the initial problem discussed here is that wearing minimalist shoes means you land more on the forefoot (as heel striking would be painful!) and this significantly reduces the overpronation and the effect of having flat feet.

This is great for people prone to calf and shin pain although must be built up slowly to gradually strengthen the foot and calf muscles.

It's either that or wear motion control trainers and stick with your heel strike.

But DON'T heel strike in neutral shoes if you overpronate, that won't do you any good at all and can lead to injuries like tarsal tunnel syndrome, plantar fasciitis, shin splints, knee pain etc etc

Tight around the knee after 2 hours

Posted: 11/04/2012 at 14:30

Hi!

 Definitely a good plan with the massage and stretching.

See how it goes on the day but you also need to work out what has caused it and what structures are causing the pain so you can treat it effectively and get back running after the marathon.

There's lots on knee pain at sportsinjuryclinic.net

Patella Tendonitus...will I ever run again???!!!

Posted: 11/04/2012 at 14:26

You should be able to run again but rest alone is not enough with this injury.

You need to work out what has caused it, correct that and work on strengthening the quads eccentrically.

You can read more at sportsinjuryclinic.net: Patella tendonitis treatment

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