Hi from Ontario
I started to run a few years back and trained for my first half and pulled my IT band in the race and have struggled ever since . Last winter my knee would swell after my run and after hearing about Born To Run I thought, what have I got to loose..
At first was trying this in my shoes and could not tell how my foot was landing or when I would break stride and start landing on my heel. My feet sure knew I was running different the muscles were on fire. Got some VFF and the sales man said good luck with your broken toe which he predicted since I told him I was going to run in them. Along with those looks only a wife can make you know the ones that says you know he's right but I won't say (I told you so). So now I am a closet bare foot runner or minimalist to some ( I don't care either way ) Now I usually run out of town and made a point of it since I was not sure if this was good and was known for not being normal riding trials bicycle and stunts , my daughter told me this when I was doing a wheelie down the street on my bicycle on the way to the skate park when she was getting off the high school bus . And even wrote an article about it in university and she still turned out good.(PS now I'm a grandpa)
I have sweaty feet and not a callus on them and I work on my feet and ran a half 3 weeks ago so they are very tender .
So now I flip between VFF and shoes depending how tired my feet are and if anyone else is around. Then got some newtons to have a normal looking shoe to race in . They were nice but had trouble running soft in them but wore them quite a bit after jumping across a puddle and lading on a root , should have taken two steps instead of one . That slowed me down for about 3 weeks with a tendon strain in my foot.
I now have run for a while and wanted shoes I was allowed to wear in public without embarrassing my wife which were the EVO from Terra Plana . I like these except the insole had a logo stamped in it which landed in the same spot every time I stepped but removing them got rid of the problem and are slightly large but ok..They will be my winter shoes and wool socks will fit in.
My knees are better but my IT band is acting up again so I'm back to wearing the brace for it. During this time I read the Born TO Run book and a lot on the internet. Then went back to the book to find out who trained Christopher McDougall and found the website http://www.runningwitheric.com/ which I found good info and Eric or members would answer questions you had about topics .
I was reading about Are you at risk for a run injury? Try this self-assessment. After trying this squat and doing poorly at it I watched the post and found out that this is part of a larger evaluation. http://www.functionalmovement.com/SITE/publications/downloads/FMSPB.pdf Then a page of physiotherapists that did this was found here. http://www.functionalmovement.com/SITE/functionalmovementscreen/locatefmstrainer.php And I went to www.stonetownphysiotherapy.ca near me where they tested me and gave me stretches on the first visit and a workout on my second . I have now run 15k without my IT brace and the need to constantly crack my knee is gone.
Kneeling Torso Rotation
•Rest on hands and knees
•Rock hips back to heels
•Place left hand behind head
•Rotate torso to the left, as far as you can comfortably
•Hold 3-5 seconds
•Do 10-15 times
•Repeat on opposite side
Open Book –Lats
•Lie on side with knees flexed
•Grasp top knee with bottom hand to keep hips and
lower body stable
•Rotate from torso, reaching top arm and
shoulder back towards the floor/bed
•Hold 20-30 seconds
•Do 5 times
Lie With Knees Bent and Feet on Floor
•Rock Knees side to side within a comfortable range
•Do10-20 times
The strength exercises came from the Functional Movement System
I will list the ones that were given to me but think I would need their permission to post the pictures .
Single leg dead lift
RNT deep squat
Active leg raise with core activation
Resisted quadruped diagonals with neutral spine
Resisted single leg bridge
You may find them here http://fms.riaguy.com/exercises?q=squat
.
The exercises are specific to the weaknesses you have and the ones you hate are usually the ones you get to take home and do.
I was very happy that they are not trying to get me to go to often and will be done in about 4 visits. Next week I see the results from the running video.
I can't get pics bit they are here
http://www.runningwitheric.com/profiles/blogs/how-i-started-and-it-band?xg_source=activity
I started to run a few years back and trained for my first half and pulled my IT band in the race and have struggled ever since . Last winter my knee would swell after my run and after hearing about Born To Run I thought, what have I got to loose..
At first was trying this in my shoes and could not tell how my foot was landing or when I would break stride and start landing on my heel. My feet sure knew I was running different the muscles were on fire. Got some VFF and the sales man said good luck with your broken toe which he predicted since I told him I was going to run in them. Along with those looks only a wife can make you know the ones that says you know he's right but I won't say (I told you so). So now I am a closet bare foot runner or minimalist to some ( I don't care either way ) Now I usually run out of town and made a point of it since I was not sure if this was good and was known for not being normal riding trials bicycle and stunts , my daughter told me this when I was doing a wheelie down the street on my bicycle on the way to the skate park when she was getting off the high school bus . And even wrote an article about it in university and she still turned out good.(PS now I'm a grandpa)
I have sweaty feet and not a callus on them and I work on my feet and ran a half 3 weeks ago so they are very tender .
So now I flip between VFF and shoes depending how tired my feet are and if anyone else is around. Then got some newtons to have a normal looking shoe to race in . They were nice but had trouble running soft in them but wore them quite a bit after jumping across a puddle and lading on a root , should have taken two steps instead of one . That slowed me down for about 3 weeks with a tendon strain in my foot.
I now have run for a while and wanted shoes I was allowed to wear in public without embarrassing my wife which were the EVO from Terra Plana . I like these except the insole had a logo stamped in it which landed in the same spot every time I stepped but removing them got rid of the problem and are slightly large but ok..They will be my winter shoes and wool socks will fit in.
My knees are better but my IT band is acting up again so I'm back to wearing the brace for it. During this time I read the Born TO Run book and a lot on the internet. Then went back to the book to find out who trained Christopher McDougall and found the website http://www.runningwitheric.com/ which I found good info and Eric or members would answer questions you had about topics .
I was reading about Are you at risk for a run injury? Try this self-assessment. After trying this squat and doing poorly at it I watched the post and found out that this is part of a larger evaluation. http://www.functionalmovement.com/SITE/publications/downloads/FMSPB.pdf Then a page of physiotherapists that did this was found here. http://www.functionalmovement.com/SITE/functionalmovementscreen/locatefmstrainer.php And I went to www.stonetownphysiotherapy.ca near me where they tested me and gave me stretches on the first visit and a workout on my second . I have now run 15k without my IT brace and the need to constantly crack my knee is gone.
Kneeling Torso Rotation
•Rest on hands and knees
•Rock hips back to heels
•Place left hand behind head
•Rotate torso to the left, as far as you can comfortably
•Hold 3-5 seconds
•Do 10-15 times
•Repeat on opposite side
Open Book –Lats
•Lie on side with knees flexed
•Grasp top knee with bottom hand to keep hips and
lower body stable
•Rotate from torso, reaching top arm and
shoulder back towards the floor/bed
•Hold 20-30 seconds
•Do 5 times
Lie With Knees Bent and Feet on Floor
•Rock Knees side to side within a comfortable range
•Do10-20 times
The strength exercises came from the Functional Movement System
I will list the ones that were given to me but think I would need their permission to post the pictures .
Single leg dead lift
RNT deep squat
Active leg raise with core activation
Resisted quadruped diagonals with neutral spine
Resisted single leg bridge
You may find them here http://fms.riaguy.com/exercises?q=squat
.
The exercises are specific to the weaknesses you have and the ones you hate are usually the ones you get to take home and do.
I was very happy that they are not trying to get me to go to often and will be done in about 4 visits. Next week I see the results from the running video.
I can't get pics bit they are here
http://www.runningwitheric.com/profiles/blogs/how-i-started-and-it-band?xg_source=activity
