|
|
 |
On this page, we'll try to answer your questions
and provide some nuggets of wisdom. Keep in mind that diagnosis of injury is the responsibility of your physician. Comments
posted here should not be misconstrued as medical advice! Please refer to the
publications page of this web site for informative articles on flexibility and strength exercises, common injuries, and other
useful tips.
Ask the Coach
|
|
|
|
Wednesday, January 10, 2007
ITB issues - Denise
Hi! I've been running for 2 years and each spring I've done a half marathon and after
both I end up getting IT band problems. The 1st one I felt it about a month before the race. And last year I felt it around
mile 5. Anyways I'm wanting to do it again but am scared. BEcause it always ends up with me not running for months afterwards.
I'm really concentrating on stretching calves, hams, and quads and am also do clam exercises, step downs and leg lifts.
I'm wondering though if I just have biomechanic issues. I've had 2 orthotics and this last one really hurt my foot.
I was wondering if you had any ideas and also if I did the video camerea sent to you would you be able to tell I have I had
late pronation or some other thing. Thanks! denise
Reply - Janet
Denise, it sounds like you're
on the right track, stretching the stuff that's usually tight... and the clam exercise is good for your lateral hips.
The step downs and leg lefts are a good start as well, but may not be challenging enough for you. Your suspicion about
biomechanical factors may be right on target and there may be some issues with training errors (pacing, how fast you add distance
etc). I'd be happy to help. The video (if shot correctly) will allow me to see if the shoe/orthotic combination
is working well for you or not. E-mail me directly if you're interested in doing this and I'll send you the
specific instructions for how to shoot a video suitable for analysis. Also you may want to consider doing other strength
exercises that incorporate more balance - balance and reach type exercises are very functional, as are exercises using a therapeutic
ball. Let me know if you're interested in more detailed help. I can be reached via e-mail at "janet at
runningstrong dot com".
Hope this helps. Janet Hamilton, MEd, RCEP, CSCS,. Running Strong Coach
3:12 pm est
Sunday, January 7, 2007
Thigh Injury - Matt
My wife did a split in the bathroom where her right leg went straight out in front of her.
She went to the Dr. where he merely checked her hip and gave here muscle relaxers. She started with two small bruses in the
back of her thigh and now the entire back of her leg above the knee is discolored. Her pain is in her upper thigh (back) and
the front of her shin just below the knee. Should she have an MRI or a bone scan ? The x-ray showed no breaks, according to
the Dr. Is this a hamstring injury? What diagnosis and treatment do you prescribe?
Reply - Janet
It
sounds like she might have torn or partially torn her hamstring muscle. Did she see an orthopedist? Might be worth
a second opinion. The bruising from those injuries is pretty spectacular and gravity will gradually pull the bruising
down her leg so don't be alarmed if that occurs. I think a trip to an orthopedic or sports med doc would be a reasonable
next step. As for diagnosis and treatment... I'm not a doc, so I can't weigh in on that. I can tell you
that IF it's a hamstring injury - she will need to do some careful, focused rehabilitation to avoid having problems in
the future. Best of luck in the recovery -- let me know if I can be of further assistance. Janet Hamilton, MEd,
RCEP, CSCS, Running Strong Coach
Wednesday, January 3, 2007
Rowing Machine for ITB recovery - Jodi
I was very interested in the question from Jackie on 12/3/2006 about cross training as you recover
from ITB syndrome, especially as her background story matches mine almost exactly. She asked about the use of various machines,
including a rowing machine. You commented on all but the rowing machine - what are your thoughts on this option? Thanks!
Reply - Janet
Sorry about that oversight Jodi! The thing with the rowing machine is this
- although it's non-impact, there is a lot of knee action going on. Your knees go through way more range of motion in
this exercise than they would in the other forms of cross training - often even more than in biking... so I'd proceed
with caution. It may be that you can tolerate it fine, but I'd think it wise to start slowly and proceed with sensible
increments of time. A reasonable first session might be 5-10 minutes (as long as it's painfree). and progress
in 5 minute increments as you determine your knee is tolerating it.
More important than the form of cross training
though is the emphasis you put on treating the cause for the original symptoms. Make sure you're working on hip
strength, calf and hamstring flexibility and using the right shoe/orthotic combination for your foot.
Best of
luck to you. Janet Hamilton, MEd, RCEP, CSCS
7:36 am est
|
|
|
|
|
|
|
|
|
|
|
|
|
Running Strong* 191 Crossing Dr* Stockbridge, GA * 30281 Phone/Fax: (770) 957-0986 Or 678-357-6406
Contact coach Mike Broderick in Gaithersburg MD * (240) 338-2210
|
|
|
|
