Michelle,
There is a lot here, the spine, leg length asymmetries, intolerance of running. My initial thoughts would be to focus on single leg strength for better running tolerance, and an aggressive spine stabilization program to allow for better tolerance of sport activity. You likely need to get a LOT STRONGER if you want to tolerate running better. You can get there for sure. Focus on deadlifts, single leg strength movements (lunge, balance squats, step ups/down etc.).
Cheers,
Pete
Pete Dickinson MS,PT
Forum Replies Created
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ParticipantPete Dickinson MS,PT on June 3, 2022 at 12:05 am · in reply to: Fixing Assymetry – expected pain on underused side? #67948ParticipantPete Dickinson MS,PT on June 2, 2022 at 11:59 pm · in reply to: Return to Running after Crosstraining #67947
Alex,
I would consider a walk/run program……5min walk, 3min run, 1min walk, 3min run…..Repeat initially for a total of 15min to start, then gradually progress if you are tolerating it.
Cheers,
PeteParticipantPete Dickinson MS,PT on June 2, 2022 at 11:57 pm · in reply to: Tendon Injury Podcast with Pete – Bicep Rehab? #67946Cory,
I would maybe only recommend a brief rest to bring the pain down, after all, you’re just getting weaker and having bigger mountain to climb if you get weaker. The key is to get a starting point for tendon loading, and progress from there. Isometrics are a great starting point, 5x45sec. holds. Once this gets better, you start adding Shoulder presses to the program,,,yes,,,shoulder presses. This will get the biceps working, but allow the rest of your structure to get into the conversation. Isolation of function is a slippery slope so I don’t just go right to bicep curls. I do KB swings double, then single. You get the idea!!!
Cheers,
PeteParticipantPete Dickinson MS,PT on February 7, 2022 at 6:24 pm · in reply to: Adductor, hamstring and front hips overload #63080Diego,
Your symptoms are somewhat surprising. Anytime I hear buttock pain in a runner I am thinking about screening for a back/nerve condition… This is quite common. You could have an unrecognized spine injury referring to the lower extremities, worth considering as its odd that you get pain 5 days post activity.
Cheers,
PeteParticipantOMG, don’t follow anything recommended by Tony Robbins, or a quick fix. Keep plugging away on finding a spine therapist, work gradually on increasing spine stability, increase general strength as tolerated. A high crest might be indicative of a lateral shift in the spine, ie: disc injury causing you to spasm off of the injured area.
Cheers,
PeteParticipantPete Dickinson MS,PT on February 7, 2022 at 6:11 pm · in reply to: Avoiding injury by using Trainingpeaks CTL, TSS, etc #63078I think a coach really helps your progressions without injury if its become a known pattern.
PeteParticipantPete Dickinson MS,PT on February 7, 2022 at 6:09 pm · in reply to: Hip tightness through ski mountaineering #63077After prolonged sitting is it difficult to stand straight, or is it just with a lot of hip flexor activity?
Cheers,
PeteParticipantPete Dickinson MS,PT on February 7, 2022 at 6:07 pm · in reply to: Wrist injury (climbing) – advice needed. #63076Wrist grip strengthening can also be accomplished with suitcase carries, light bottoms up KB carries.
Cheers,
PeteParticipantPete Dickinson MS,PT on February 7, 2022 at 6:04 pm · in reply to: Failed discectomy, eager to run #63075Jeff,
My 2 cents…. Microdiscectomy is a fine surgery. Recovery after prolonged lumbar muscle inhibition takes time to retrain the inhibited back/hip. Running requires peak strength to shield the lumbar spine from impact load, you likely are NOT strong enough to attenuate single leg impact loads. Develop strength prior to return to run, and follow a walk jog progression on return to running. Poor outcomes are shared by improper return to activity….
Cheers,
PeteParticipantPete Dickinson MS,PT on February 7, 2022 at 5:58 pm · in reply to: Collagen for articular cartilage – bogus, or something to it? #63074With the OATs procedure already done, I would imagine the most robust path to more pain free activity would be a total knee replacement. The other procedures are just kicking the can down the road. You have more and better years on the other side of a TKA once severe OA is present.
Cheers,
PeteParticipantPain on the outside of the knee if it’s in the region of your lateral condyle could be the start of a friction syndrome, as the iliotibial band rubs across this bony region. Other pain around the patella can be influenced by restricted fascial tissue. A great place to start treatment is with extensive ball/foam rolling of the medial quad/calf, and lateral hip. Do this prior to running and switch to a walk/jog program. Of course your footwear should be fairly ‘fresh’. Running takes a lot of single leg strength, you should have a lot of single leg deadlifts, step downs etc. in your strength program.
Best of luck,
PeteParticipantHunter,
You can use a boot punch to provide for more room across from your bunions. Many of my patients manage this through different footwear modifications, and orthotics. Surgery can yield good results, but this is reserved for when the pain can’t be managed.
Best of luck!!
PeteParticipantWow! Cool scar….. On that note, scar and deformation doesn’t really go away, but you can get it so it moves better and doesn’t bother you. It will benefit you to do some additional strengthening even though you have returned to walking/climbing etc. With weakness you will compensate to get the work done, and that will not be a good thing at some point. Do 5x30sec single calf raise HOLDS (isometrics) and see how you do. Move to 5×45, then progress to calf raises without weight. Then bring in the rest of your leg with SINGLE leg deadlifts, step downs. For quick movement to repeats of skips/hops etc. once you are 90% in strength.
Rolling for mobility, and dry needling by your therapist.
Hope that gives some ideas.
Cheers,
PeteParticipantSam,
Just to echo Thomas…. Time is your friend here as a treatment, these cartilage and other surface injuries can improve given A LOT of time. Consider it like polishing a glass surface, a lot of painfree repetitions can help smooth it out. When I couldn’t bike or hike due to an injury (for 5 years!) I would go to a local lake and do some deep water running with a shorty wet suit. I gradually returned to all activity. Your Physio can help return normal walking mechanics, and at least you have cycling still available. All things change…impermanence, and this will too eventually.
Cheers,
PeteParticipantPete Dickinson MS,PT on June 1, 2021 at 1:28 pm · in reply to: Random Knee Pain: New Knee Crunching Noise #54526Crunching isn’t too much to alarm me in the absence of any pain or clunking. I’d maybe recommend a good warm up prior to significant loading.
Cheers,
Pete