I feel like this is turning into an injury blog versus a running blog, but that’s my life right now. In order to get back to running regularly I need to get healthy. I remember before I had a blog and I was dealing with piriformis syndrome forever and ever, I used to stalk bloggers who were dealing with the same thing. So maybe someone else out there will benefit from these posts one day.
There have been a few things I have been working on in PT that I thought I would share. I like how there has been a focus on the whole body and running form versus just my foot. This is the first time that I have ever had someone stand next to me while I ran on a treadmill and give me information about my form and what to work on.
1. Foot stability
My injury to my posterior tibialis is due to overuse, so I need to teach other intrinsic foot muscles to help support the arch. When we started working on this, my PT explained that when you really turn on the foot muscles, you should also be turning on the hip abductors and core at the same time. All of these muscles should be working together to keep the foot in the correct position. This video shows how to do the short foot exercise.
2. Hip strength
I am continuing to strengthen my hips but I’ve moved on from clamshells and bridges to standing exercises. I’m doing lot of exercises with a band around my knees, plus incorporating the foot stability exercise at the same time. For example, I may stand with the band around my knees, focus on turning on my foot muscles, hips, and core, and then step forward with one foot keeping it in line with my hip, then step back to the start position. Sounds easy, but it’s alot to think about! It really trains everything to work together and encourages proper running form.
3. Cadence
A while back, I had worked on improving my cadence using an app that has a metronome. This was probably 3-4 years ago. Somehow I have gotten back to overstriding and my cadence has decreased. We are working on taking quick, short, light steps and my Garmin 620 actually measures cadence so I can check in on it as I am actually running. Something interesting my PT noticed was that I was landing harder on my left foot (the injured one) and we could hear that my landing was louder on that side. So I am also trying to make sure I land lightly with both feet.
4. Hip height
This can be seen when there is a “hip drop” or the side of the swing leg dropping lower than the supporting leg. When I swing through it’s like my foot barely passes over the ground because my hip is so low. I am not really driving my knee forward or extending my leg back at all. I am working on trying to get the hip strengthening exercises I do to carry over into my running. This will be through exercises that are more similar to the running motion as well as being more aware of it while I am running.
5. Hip extension
I have had multiple people tell me that my hip barely extends when I run. The common reason for this is tight hips and weak glutes, but I have to wonder if it’s also impacted by my low cadence and hip drop. This is going to be the next part of my form that we work on, and I learned one exercise to get me started on it, but it will be interesting to see if the other changes I am working on have any affect on this.
I think these are some common problems that a lot of runners have. They can show up in the form of all different kinds of injuries. It’s so beneficial to have someone walking me through the process of working on my form. I did a lot of work after my visit to the UVA clinic last winter but because I only went once there was no opportunity to see if I correctly implemented the changes I was supposed to be making.
Sometimes I can’t believe just how complicated running can be. But not running isn’t an option, so I’m willing to put in the work if it will get me back to where I want to be.
[Tweet “What I am working on in and out of PT #fridayfive #injuredrunner #physicaltherapy”]
Have you ever worked on foot stability?
Have you ever had someone help you work on your running form?
I’m linking up with Courtney, Mar, and Cynthia for the Friday Five!
I know there has to be more than a few people who are dealing with this too so for sure you are helping! I hope this injury goes away real soon, you have been doing everything you can strengthen things!
Thanks! I am feeling optimistic and it definitely helps to be working on specific things vs just resting and waiting for it to get better.
I feel like I’m reliving a nightmare of my summer last year every time I read your blog except mine ended up being torn. Keep up the hard work with your PT and hopefully it will pay off!
Ugh that sounds really awful! It’s good to know that you were able to fully recover though!
Too many times have I worked on foot stability! Try being in a boot and then on crutches. Basically, it leads to you walking on noodles. I need to do way more of my prehab for it though. Saving this to remind myself!
I couldn’t imagine! I’m trying to get myself into the habit of just working on it when I am around the house, cooking, brushing my teeth, etc.
I feel like I could work on all of these too. When I do clamshells, I notice I have much more range of motion on one side and that worries me. I guess I have to keep working on it.
Working on hip strength is definitely important for all runners!
you’re doing all the right things! you have to think of the chain of events that happen during running- it all starts up in the hips with the extension and flexion so don’t wait to long to work on that stuff!
Definitely! Watching myself run makes me cringe. It’s shocking that my body didn’t fall apart sooner with all the issues I have going on!
I really hope your injury heals up soon—you’re doing all the right things to treat it! I had to work on foot stability back years ago when I was in PT for an ankle injury. I am trying to work on my hip extension as well – it hasn’t caused me injury but it’s not generating a lot of power. Have a great weekend!
I love watching elites run and seeing their amazing hip extension. Then I look at myself and wonder how I even get off the ground!
It sounds like you’re doing what my PT had me do. I have bands at home, so I can do the exercises we did in the studio. I was in yesterday with my PT for dry needling, and she checked my strength. It felt good to know I keep making progress.
Those bands are so great for working on all sorts of strength training!
I remember being so amazed when I learned how much the hip drop affects injuries and the rest of the body. It’s frustrating being injured especially when there’s no clear cut healing plan, but hopefully you’ll be back to normal soon and you’ll have plenty of tips to stay injury-free in the future!
I am really hoping that by improving my form I can avoid future injuries. It’s tough to get all the strength training to carry over into my running form!
As you know, my hip strength is in the tank and will no doubt come back to bite me in a big way if I don’t start working on it. AHHH I HATE IT THO.
I bet if you start now a little bit will go a long way! It’s always better to start when you are not injured than have to work your way back from an injury.
all the hip work when your recovering from an injury! I remember all those stretching my DR gave me and i hated them but loved them at the same time 🙂 good luck with your recovery!
Thanks! It’s a lot of work but hopefully it will pay off!
So sorry to hear you are still having problems. My sister has had problems w her feet as well. Will have to show her that video.
That’s a good idea! I think these foot exercises are really helpful but something we don’t hear about very often.
This is very interesting… It reminds me a lot of the book Born To Run, and how the author was trying to figure out where a pain was coming from, and what that lead him to.
I need to finish that book! I started listening to it as an audio book last year and then somehow forgot about it!
Thanks for sharing this. I feel like these are things that could be valuable to any runner really.
Definitely! I hope you found it helpful.
I’m always working on my cadence as well – I find it so challenging!
It really is challenging to increase your cadence! I feel so awkward when I turn my feet over that quickly.
I’d love to have my running form checked out. You are putting so much hard work into strengthening and improving. I know it will pay off for you soon and you’ll be back to running!
It’s definitely interesting to get feedback on running form! I have recored myself running and that is always a bit embarrassing to look at! I see so many things that I didn’t even realize I was doing.
Oh girl, I know how you feel about the injury v running blog! But it’s true, you can’t focus on running until you’re out of the injury zone. When I was injured I went through all these motions as well. Cadence, foot strike, hips, etc. Good times!
It’s not easy but hopefully it will pay off! It’s always nice to hear other runners who have gone through a similar process and have successfully made it through.
I totally understand how you feel about injury v running but you also have to remember that most runners have been (or are currently) in exactly the same situation as you – so these posts are SO helpful!
That’s so true! I do hope it helps someone else who is going through something similar.
These are all the things I need to be working on as well. I tried the foot exercise and I cannot for the life of me figure out how to contract my foot! But when I read your blog it’s a reminder that I need to get down on the floor and do those clamshells.
I had read about the foot exercise online and had no idea how to do them. My PT had to really walk me through it. I have to focus SO hard but now I know how it should feel. It’s not a very big movement at all. I like to look at my arch in the mirror and see how much effort I need to create a little more arch. It’s all about getting used to the feeling so all those smaller foot muscles will do their job (in conjunction with the hips and core).
I think injuries like this force us to do better about preventative exercises and research just like your doing. Women have so many issues with hips and are often the root to other injuries, yet we take the least amount of time stretching and strengthening them.
I’ve always been pretty good about the exercises but I think this time I really need to work on connecting them to my form. Also, making sure I slow down and really engage the correct muscles!
yes! hip strength and mobility exercises are so important. I worked with a run coach in the spring and even my personal trainer worked various exercises into my regular routine. So helpful in staying injury free!
Yep that hip stuff is so important! It’s great the you were able to work on it with a coach and trainer!
This is all such great info. and good food for thought. I’ve always wished someone would give me constructive feedback about my gait but all I’ve ever gotten is “you’re fine” and ” you’re a neutral runner.” As a kid and teen I had years of dance and I can say that that training really did a number on hip and foot strength. Now? I have to make a concerted effort and I know darn well I don’t do nearly enough.
It’s so hard, right? I also grew up dancing and that stuff came so much more naturally. I don’t think it did any favors for my running though because I don’t have enough stability, and I always hear that the flexibility gained through years of dancing makes it more difficult as a runner.