Breakthrough

Discussion in 'Chapters' started by Neil_D, Oct 4, 2020.

  1. Neil_D

    Neil_D Chapter Presidents
    1. Australia
    2. Presidents

    Joined:
    Aug 30, 2010
    Messages:
    783
    Likes Received:
    604
    Hi All,
    Over the last few years my running has not been the best due to a persistent knee issue that I could not seem to fix. I saw physiotherapists who bound my feet, wanted me to wear orthotics, jabbed me with needles all to no avail.
    I saw a muscular skeletal therapist who helped but the fix only lasted a short while before the pain in the knee returned.
    Even with the knee pain I would still go out a few times a week to run and sometimes it was so difficult I would have to stop and walk back. Maybe it was time to stop (I can't say hang up my shoes) but I couldn't as I've been running since I was 14 years old, it's been my life.
    I have even been running in a few relay races recently as a stand in for Western Athletics club, I have not been happy with my performance though. It is hard trying to race with a jabbing pain in the knee.

    The good news is, finally after 3 years I believe I have worked out what it was and have fixed it.
    It was so simple and staring me in the face. The exercises I did at the gym were not the ones that targeted the problem muscle. I did squats, lunges, leg presses, leg extensions, non of these made any difference. Then I found the one that did.
    It was the abductor exercises, the muscles that attached to the outer hip and form the glutes. I did the clamshell exercise, side leg lifts, abductor machine at the gym and found that when I went out for a run the pain had gone.
    It can't be that simple I though, maybe just a lucky run. I carried on with the exercises and went on another run and again, no problem. So,it looks like all along it was that, a referred problem from weakness in the hip area.
    So, if any others out there are having knee issues, first focus on the hip area muscles. Outer hip first.
    As I have a sit down job all day and I have a 2 hour commute each day I spend around 10 hour in a stationary sitting position, the scourge of the western world, responsible for billions of dollars worth of back problems.
    The joy of being able to run again without a knee pain is amazing. I am just disappointed that the physiotherapists didn't first give me the information that I should do these exercises rather that first try to sell me band aids.

    Good to be back again.

    Regards

    Neil
     
  2. Larry

    Larry Barefooters
    1. Australia

    Joined:
    Sep 13, 2012
    Messages:
    567
    Likes Received:
    1,751
    Nice one Neil, hope it gives you a long term fix!
     

  3. Tedlet

    Tedlet Barefooters
    1. United Kingdom

    Joined:
    Aug 25, 2014
    Messages:
    918
    Likes Received:
    1,363
    Sounds like good news Neil..
    Always amazes me that when you experience pain it can sometimes be an indicator of a problem in a completely different area of the body.. Complicated things bodies..;)
     
    Larry likes this.
  4. Neil_D

    Neil_D Chapter Presidents
    1. Australia
    2. Presidents

    Joined:
    Aug 30, 2010
    Messages:
    783
    Likes Received:
    604
    Thanks Larry & Tedlet
    Yes the problem with these kind of injuries is that balance that the body needs to be able to do something efficiently.
    I had been doing exercises to strengthen the inner quads with the idea that the outer quads were too strong and pulling the kneecap in a wrong direction, I was wrong.
    The glutes,outer hip, I think stops the knee from collapsing inwards when running (A doc would be able to confirm that).
    Even up to a few weeks ago I was working on the inner hip muscles and stretching and that was not making much difference. I did notice I found the abductor machine in the gym hard to use, I couldn't move much weight, a sign that they were weak. I started working on them so I could get up to the same weight than I could do in the opposite direction.
    So, after just over 2 weeks of using this machine and floor exercises the answer to the problem became apparent.
    Fingers crossed that I can now get my fitness and distance up again after a long period of intermittent running.
    Cheers

    Neil
     
  5. Barefoot TJ

    Barefoot TJ Administrator
    1. Nomad

    Joined:
    Mar 5, 2010
    Messages:
    20,237
    Likes Received:
    6,463
    Incredible! I know you have talked about your pain here before. I am so excited for you! What a gift to be able to run again pain free. Enjoy life, Neil!
     
  6. flammee

    flammee Barefooters

    Joined:
    Mar 11, 2012
    Messages:
    256
    Likes Received:
    278
    Outer hip, that's gluteus medius. I had some groin pain issues and gluteus medius training was recommended. Here's easy way to activate GM without equipment and getting on the ground..

     
    Barefoot TJ likes this.
  7. Neil_D

    Neil_D Chapter Presidents
    1. Australia
    2. Presidents

    Joined:
    Aug 30, 2010
    Messages:
    783
    Likes Received:
    604
    Hi Flammee,
    I have been working those glutes (getting lots of tips from the ladies) for the past month and although they are not quite the size of one Kim Kardashian but they have finally been put to work for a living.
    I think my main problem was that the amount of time spent sitting, 8 hours at work along with 2 hours of driving meant my glutes were lazy slobs that were asleep for most of the day.
    I have been doing Clamshells, Bridges, Sumo deadlifts, full squats, Bulgarians etc. The glutes didn't know what was happening, they were being tortured. I was walking around like a stiff legged robot.
    It is definitely the answer to the knee issues though. I was so weak, even now I'm lifting only very light weights of around 30kg. I was chatting to a guy in the gym who was doing full deep squats with 130kg on his shoulders. He didn't look like a huge weightlifter but he was incredibly strong. He recommended just squatting down with no weight to increase hip flexibility. I have a long way to go.
    So, basically, chairs are the work of the devil, made to destroy our backs and knees. Much like shoes are designed to destroy our feet.
    Enlightenment is such a joy.

    Regards

    Neil
     
    Barefoot TJ likes this.
  8. Gordon

    Gordon Barefooters

    Joined:
    Jan 5, 2015
    Messages:
    264
    Likes Received:
    300
    I'd suggest also working your adductors to maintain balance. When my knees hurt, it's always the medial side, where they touch if you put them together. Working my adductors fixes me right up. Now I work both abductors and adductors to avoid the opposite imbalance and a new flavor of knee pain. So if someone reading this has knee problems, work everything. :)
     
    Neil_D and Barefoot TJ like this.
  9. Neil_D

    Neil_D Chapter Presidents
    1. Australia
    2. Presidents

    Joined:
    Aug 30, 2010
    Messages:
    783
    Likes Received:
    604
    Hi Gordon,
    Yes, I work adductors and abductors. I can never remember which is which but I know I had less strength on the exercise where you moved the weight machine to the outside. I have evened it up now. I was all set to get some decent mileage back again when I had some calf strain, too much too soon.
    Then, while way over New Year I manage to drop an unopened beer bottle on my little toe from the upper level of a fridge, that bloody hurt.
    My toes swelled up and the lower part of my foot went black from bruising.
    I honestly thing I should be barefoot while walking around outside then put steel capped boots to move around inside the house. It's a very dangerous place.
    I'm stiff at the moment from doing deep squats. I need to get some racing speed back up again.
    Regards
    Neil
     
    Gordon likes this.
  10. Gordon

    Gordon Barefooters

    Joined:
    Jan 5, 2015
    Messages:
    264
    Likes Received:
    300
    You left out the most important part. Did the bottle break? I hate wasting beer. :)

    Abductors move your leg away from midline. I think about abduction being used interchangeably with kidnapping, where a person is taken away against their will. It's weak, but it helps me keep them straight.

    There are exercises you can do at home that work well to strengthen the hips if you can't get to the gym or if they get shut down again. Ankle weights and bands to start, then some easy planking, and then some plank variations that can really set things on fire. One nice thing about getting off the machine is that you also strengthen the supporting muscles. That reduces the chance that you end up with a different imbalance.
     
  11. Neil_D

    Neil_D Chapter Presidents
    1. Australia
    2. Presidents

    Joined:
    Aug 30, 2010
    Messages:
    783
    Likes Received:
    604
    Hi Gordon,
    I shall remember the kidnapping (abduct) analogy - away from midline. I bought a band to add more resistance to the clamshells.
    Another first for me tomorrow will be a visit for a traditional Thai massage (the stretching type).
    I'm hoping that they can locate any tightness in either of the legs that they can loosen up.
    I know that my flexibility is poor and needs to be worked on so this is a start.
    I have also got a voucher to have a Float as well, that also will be another first.

    Regards

    Neil
     

Share This Page