Ian Howells 2

Latest posts by Ian Howells 2

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Adductor muscle injury - return to running process

Posted: 20/03/2014 at 12:03

I'm sure your physio has covered this, but have you started walking lunges as well? I started doing lunges to generally strengthen my upper legs against recurring 'thigh splints' (adductor insertion avulsion syndrome) brought on high mileage on concrete with weak upper legs, and my adductors size and strength increased significantly. I alternated jogging, walking and lunging each time I did a session, keeping the number of lunges down initially to avoid aggravating the injury as it can place a strain on the adductors. Many other muscles in the upper legs will increase in size with these as well.

As maintenance, I still do 100+ lunges in sets of 20 after each run, and 50 or so in sets of 10 before each run, and haven't had the same problem recur.

Patella strengthening exercises?

Posted: 20/05/2013 at 21:57

Agree with lunges.....started doing these to help with generally strengthening/conditioning legs to help with recurring achilles problems....but I have noticed that since doing them, the old patella/infrapatella fat pad problem I used to have hasn't raised it's head since. I did some squats as well, but felt the most burn from doing the the lunges.I majored in walking lunges, while I was injured I just walked round the park doing 150 per session, 3 or 4 times a week, in sets of 10 to start, then 15, then 20. Just doing them with bodyweight was enough to make a great difference, now doing them with weights once a week to get stronger still. Don't overdo it at the start though, ramp up gradually over the first couple of weeks to make sure nothing else gets injured.

groin strain injury

Posted: 01/02/2013 at 00:03

I agree, core work will help, plus what worked for me also were walking lunges and squats, loads of them. I've mainly had achilles problems rather than upper leg problems, but would occasionally have to take time off for thigh strains, including one where I seemed to be able to feel all the vibrations going up my femoral shaft while running.

With that last one, I rested for a month or so, then started adding in walking lunges while walking round my usual running route, and standing squats. Six months on, my upper legs now feel very steely and I am running three of four 10k distances every week, with no twinges whatsoever.

My legs weren't conditioned properly before - when I started doing the walking lunges I could feel a massive burn on the inside of the thighs after doing 10 or 20 lunges, and I was wobbling while doing them - now they're pretty easy. My adductor muscles in particular have got much bigger, which is bad news as my suit trousers will now go threadbare on the inside top of the leg where my legs rub against each other. Glutes have also got harder.

I feel more confident about avoiding groin/upper leg injures now - good luck.


Ice or Heat?!?

Posted: 30/09/2012 at 04:17

If there's no swelling then it doesn't sound sound acute so ice probably won't help (but I'm not a physio).

Give it a few days rest, then before the next run try heating up the achilles/soleus with a gel pack before running - when I had a similar stiffness recently, usually my lower leg used to stiffen up at the start of a run and then stay stiff, but if it was warmed up beforehand it wouldn't ever develop to be too stiff over the course of a run. For me, over about ten or fifteen runs eventually the problem went away, as I guess the achilles wasn't placed under so much stress at the start of a run (cumulative benefit). I run about 30 miles per week.


Soleus tightness/pain remedy?

Posted: 30/09/2012 at 03:22

Echoing the above, foam roller on the soleus (do all round it, back and both sides) and as Paul says, plant your foot on the floor and bend the knee - do this as many times a day as you can to keep things flexed up. And eccentric calf stretches, but go easy on them when you start - I did 3 sets of 15 with bent leg and 3 sets of 15 straight leg when doing my achilles rehab, and my soleus locked up in my right leg straight away, so start gradually.

Also, shoes may have something to do with it - I have some Asics GT-2170 shoes where my heel feels like it sits slightly below my midfoot, when I run in those (if I run without a heel insert) my soleus stiffens after about 3 or 4 runs (but the first couple of runs are very comfortable due to the overall good cushioning). When I run in my other Brooks shoes, my heel sits further up and there is less midfoot cushioning/thickness leading to a bigger 'heel to toe drop', and after a few runs in those my soleus stiffness goes away again. But all that maybe specific to me.

Orthotics advice

Posted: 18/09/2012 at 16:50

I have GT 2170s and have Sorbothane heel inserts in (small ones just for the heel part only, not reaching to midfoot) - I have no problems with stability and my footfall feels solid and stable (landing midfoot, more or less).

Are your Orthaheels the full length blue sports ones with the firm arch support? I have the full length blue ones from a while back when I used them with my old shoes - I just put them in my GT2170s and they didn't feel right at all, they pushed my feet upwards and outwards and made me feel bandy legged. But it depends on the shape of your feet I suppose, they might be ok with you. The person in the Asics store assessed the GT2170s as being ideal for me, so using the Orthaheels with these would change my running style too much. The heel cushioning feels fairly minimal (though mine might have got impacted down by now) so I think that would be ok (if they replace the original somes rather than on top of them).


Groin Strain/Achilles Tendonitis

Posted: 13/09/2012 at 17:10

Yes, I believe so - that was the alternative suggested by my physio. Good luck!

Groin Strain/Achilles Tendonitis

Posted: 13/09/2012 at 14:59

My physio diagnosed me with a stiff back a while back.....he recommended I buy a foam roller, then lie down on it lengthways with my shoulder blades on either side and my neck just at the top end, then relax and let my shoulder blades drop down on either side.  The whole back relaxes after a minute or two, and when you stand after 5 or 6 minutes the back feels a lot looser. Give it a try, it may help with a thoracic spine issue (not sure if it helps the spine, or just the surrounding muscles instead, either way it feels good).

Achilies pain that's driving me insane!

Posted: 13/09/2012 at 14:02

Hi Julie, I didn't try compression socks when I was injured with my original achilles problems. I do use them now (well, tube bandage from Boots, cheaper!) after most runs, and also wear '2xu' calf guards when running if I'm feeling a bit stiff around the soleus/gastroc. I can't put my finger on any benefits from using the socks/bandages after a run, but I'm sure the calf guards must help generally by reducing the vibrations going through the leg while running. I'm now running at a pace/distance/frequency where I would probably have injured myself before, so maybe they are doing their part to help, along with strength training.

Achilies pain that's driving me insane!

Posted: 11/09/2012 at 23:09

Interesting point Julie about the scar tissue - I remember with my right achilles there was an audible, but quiet, crackling sound when I used to flex my ankle, which was probably scar tissue (not bone cracking noises, more like a quiet, wispy fibrous crackling). I read somewhere at the time that this was probably scar tissue. I massaged it a few times and the crackling seemed to go away, but my achilles problems had largely gone by then anyway. I hope the cross friction massage works for you.


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Discussions started by Ian Howells 2

Running while doing Heel Drops

Should I still run while doing them? 
Replies: 9    Views: 1686
Last Post: 30/03/2012 at 11:24
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