Breakthrough

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

  1. Neil_D

    Neil_D Chapter Presidents
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    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
     
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  2. Larry

    Larry Barefooters
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    Nice one Neil, hope it gives you a long term fix!
     

  3. Tedlet

    Tedlet Barefooters
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    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..;)
     
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  4. Neil_D

    Neil_D Chapter Presidents
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    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
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    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

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    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..

     
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