Runners Therapist


Latest posts by Runners Therapist

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Talkback: Low-fat tops low-carb diet in controlled trial

Posted: 16/03/2015 at 16:19

Its a shame the 'low carb' diet had 30% carbs in it.  Hardly a fair comparison when low fat diet only had 7% fat.  I think every high fat/low carb advocate would laugh if told low carb diet was made up of 1/3 carbs! 

How can the data from a 12 day diet 'suggest long term fat loss' from any type diet?! 

Very biased against low carb diets....

Overpronator with high arch

Posted: 12/01/2014 at 14:15

What injuries are you getting??  

You do have a rare foot type; then again so does everyone - despite all the marketing and hype to help sell trainers -  EVERYONES foot is unique.

The ideal shoe to run in is the one you feel most comfortable in when running.  Unfortunately its not the quick fix answer everyone's looking for and its why the simple Overpronator /Neutral/ Supinator marketing model has become so popular.

Have you run in VB long and have you run in them without getting injuries?  In my experience overall running style & posture and hip/leg flexibility matter much more for injury prevention than what shoes you're wearing.   Unless you've been running less than 6 months, in which case i'd recommend a more supportive, cushioned shoe.

Perpetual Sore Hamstring

Posted: 12/01/2014 at 13:58

Yep, glute strength and hip mobility - sounds like both are low.  Probably something that has been 'building up' over time

I'd also want to check your left foot to see if it can load/unload (can it impact and push off the ground properly when running?) especially as you've had chronic shin problems.

Very Sore Back after running

Posted: 12/01/2014 at 13:45

Is it only a sharp pain when you flex your lower back (slouch or bend forward)?  S1/L5 disc is just above your sacrum, but a lot of people have narrowing at that point so doesn't necessarily cause any problems. 

If stiffness came on gradually while running chances are its your lower back muscles that have stiffened up, putting pressure on the spine at that sore/weak point.   For now get some heat on the area and find a comfortable position to rest - either lying in a hot bath or with hot water bottle on back with knee supported over cushions or a chair.

Gentle stretching of you gluts (knees towards chest (1 at a time) - without pain) while lying on your back often helps.  If no better by tomorrow book in with someone to get it assessed - a sports physio would be best

 

 

IT Band

Posted: 02/09/2013 at 11:44

ITBS that get tight after high mileage is normally caused by weak/tight misfiring glutes.  Your ITBs are getting tight to compensate for them.  When tight they can 'pull' on the knee causing the knee pain. 

Running on outside of feet could also be a clue that your gluts and/or pirifomis muscles are tight.  Get massaged & stretched by sports massage therapist. 

Substiuting running mileage with glute strengthening routine (lunges & 1- leg squats) should help.  (I did same when training for my first marathon)  You can feel a big difference in two weeks so worth starting now.

Tips on lower back pain

Posted: 25/07/2013 at 14:42

Intermittent 'low-level' back ache is normally caused by tight muscles in your hips.   Glut Medius, TFL and Rectus Femoris muscles are the common culprits (possibly hamstrings and/or glut Max) - try stretching both sides 3 - 4 times a day 1 min each until symptoms subside.  I suspect a good deep tissue massage would help as well.

As DA said, could be general inflexability.  In the gym try incorporating more dynamic cable/kettle bell/medicine ball exercises into your routine to help with general flexability.

Running after a calf strain

Posted: 25/07/2013 at 14:28

HB - Progressive increases in distance or speed when running (not both at same time)  will gradually re-strengthen the muscles.  When recovering from a muscle injury "No Pain = Gain".

JC - Pain below calf muscle belly and above heel is probably achilles tendonosis - if injury more than a week old.   Eccentric calf 'lowers'  exercises are best for that.   Discomfort while doing tendon (not muscle) rehab exercises is now thought to be a good sign (but not pain day after exercises).  

 

 

I'd advise icing achilles on a stretch after exercise.  When you’re sitting down, ball of your foot on coffee table and drop heel for a GENTLE calf stretch for 5 mins.  Use ice* to rub up & down both sides of achilles as ice melts.  Keep it moving on the skin or risk an ice burn (*hold cube in tissue or use a polystyrene cup full of frozen water and tear down as ice melts*

 

 

Hang your heel off table - don't be tempted to push heel down - doesn't need it and may only irritate the tendon.  Keep relaxed

Night pain in lower legs

Posted: 25/07/2013 at 14:10

If pain is relieved by stretching calves/hamstrings it probably is cramp.  Rehydration after running is key.  Lack of mineral salts - potassium & sodium is also linked.  Generally tight muscles can also cause night cramps.  Make sure you stretch calves and hamstrings properly after runs and before bed.

Illogical pain

Posted: 25/07/2013 at 14:02

In first instance I'd agree with wonderwoman.  Sciatic nerve impingment will give those symptoms.  If its intermitttent then more likely to be muscular cause.  Tight left piriformis could be impinging on nerve.   Could be getting tight/or stretched! after sitting because of antagonist muscles on right side - Tight glut medius or TFL muscles on right hip??

Have had clients with simliar problem.  I would try stretching out right hip first...

Chronic shin splints - any miracle cures?

Posted: 12/06/2013 at 09:20

By initial symptoms i mean pain, swelling, heat or redness that is brought on by boughts of activity. And after you have RICE'd (Rest, Ice, Compression, Elevation) and your shins can tolerate doing progressively more exercise without it hurting.  Starting with non-impact calf raises.

Shin splints is a blanket term for a variety of conditions around the lower leg, the most common being soft tissue micro trauma caused by overuse - too much too soon and maybe bad technique, and also lack of range of movement in feet or hips can contribute.  

However, constant pain maybe a sign of stress reaction or stress fracture of tibia.  Causes and symptoms are the same but will need longer rest period.  Would need a Scan to differeniate.  If problem has been going on for longer than 2 months I would ask GP to refer for scan or go private. 

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Discussions started by Runners Therapist

Talkback: Low-fat tops low-carb diet in controlled trial

Its a shame the 'low carb' diet had 30% carbs in it.  Hardly a fair comparison when low fat diet only had 7% fat.  I think every h... 
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Last Post: 16/03/2015 at 16:19
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