Dicko, when you sprint you will naturally strike the ground with your midfoot or forefoot (mostly forefoot).
this lessens any pronation you might be susceptible to and should be easier on your ITB and therefore your knees.
Where on your knee is the pain mostly? Outside of the knee joint?
Spot on...the outside is where most of the pain is, and actually even tender to press now...
Running on sand can be a blessing or a curse, depending on your running form. Poor form on sand and overstriking when you run can lead to injuries on sand.
Running on grass is a good place to start. Concrete is really hard on the joints.
Asphalt is a little better but grass is tops for beginners.
Running can be enjoyable and really good for fitness but it pays to work on your form.
1. Are you wearing the right shoes for you to run? I own a pretty good pair of Nike's, and actually just bought another pair of runners ZOOM STRUCTURE+ SHIELD BLK GRN | Nike Shoes | The Athletes Foot
2. Do you pronate or supinate? Umm what does this mean? lol
3. Are your glutes activating correctly when you run? I don't know, I think so...
4. Do you strike on forefoot/midfoot or heel? I think heel...maybe too much by the sounds of it
5. Do you keep your torso upright, shoulders back and arms relaxed? Yes
6. Do you strike the ground under your centre of gravity and kick up? i.e long strides are not necessarily good. mmm...I'd say I have more of a plodding action...but I'm gonna google this
you probably have better form when you sprint and you might need to adjust to mimic this when you slow down. it can feel weird at first but as you adjust you will find that you feel more comfortable and your speed might increase too - without running out of puff (efficiency through less work).
Foam roll your ITB and see if it's tight...one of the most common knee pain causes if there is no pre-existing knee issue. IT band DOES feel tight...I will roll this more often!
hope this helps a little
You missed a word, this annoys rapey.... Or is that the point because you said running and "reading"...?
If you don't know what pronation and supination are then you most likely don't have good shoes for your feet. Very basic explanationronation is a flat foot, supination is a rolled out to the side foot. There are a lot of good running shoes out there for either.
Important info in regards to the ITB being tight, you need to work on the tissue around the ITB and not the ITB itself. The reason is it is just a band of connective tissue and its tightness is controlled by what is attaching to it and what is occurring above it at the hip. Work on your outer quads, around your hip, try rolling yourself across a foam roller along the ITB not up and down. Stretch your quads and hip flexors to make sure you're not tightening up there.
Technique correction will really help. Don't be a heal runner, it is bad enough for most but even worse for us big guys who generate a lot more force when hitting the ground. Viv gave you some good info. Don't overstride. Quicker shorter steps are better and easier to control and will remove any feeling of needing to land on your heal. They are also generally more efficient.
Good info Dave, explains a few things for me. I had often been told to foam roll up and down the ITB, while it hurt like anything it never seemed to help. I'll try going across.
Been stretching hip flexors of late and the first few times were agony because I was so tight. Getting better now and it seems to be helping my patella tendonitis. Also stretching tight calves.
My calves are my biggest problem I have found... the foam roller does nor do much but a cricket ball, massage ball seems to do the trick especially the tendons and muscles on the top outside of the calf!
If you don't know what pronation and supination are then you most likely don't have good shoes for your feet. Very basic explanationronation is a flat foot, supination is a rolled out to the side foot. There are a lot of good running shoes out there for either.
Important info in regards to the ITB being tight, you need to work on the tissue around the ITB and not the ITB itself. The reason is it is just a band of connective tissue and its tightness is controlled by what is attaching to it and what is occurring above it at the hip. Work on your outer quads, around your hip, try rolling yourself across a foam roller along the ITB not up and down. Stretch your quads and hip flexors to make sure you're not tightening up there.
Technique correction will really help. Don't be a heal runner, it is bad enough for most but even worse for us big guys who generate a lot more force when hitting the ground. Viv gave you some good info. Don't overstride. Quicker shorter steps are better and easier to control and will remove any feeling of needing to land on your heal. They are also generally more efficient.
calves are a sign you're running on forefoot/midfoot so on the money. they will get used to it.
a tennis ball, rumble roller or the spiky massage ball are all good but lol OUCH.
And once you know what shoes you want... buy them from oversea's for 1/2 - 1/3 of the price
yes!
Bradders, I injured my soleus years ago (still paying for that one) and my hip in 2010.
Both due to my left side being less strong and stable .. soleus tight and gluteus medius not firing properly. This caused quite a bit of torsion in the hips, which is apparently not uncommon in women.
Took months of rehab to address it and it's only this year that I've made great strides (no pun intended) in fixing it whilst taking a break from regular running.
At the point where I have to attempt really low pistol squats to show up the difference between left and right (and it shows). But running form is much better...ergo I've started serious sprint training.
Mostly we only discover weird anatomical stuff when we test ourselves in the field, so to speak. True, yeah?
My calves are my biggest problem I have found... the foam roller does nor do much but a cricket ball, massage ball seems to do the trick especially the tendons and muscles on the top outside of the calf!
Interesting... but yes very true...
Something I need to work on seriously is my general balance, it is really terrible even the physio said so, which also isn't helping my running.. I think doing pistol squats i'd just end up on my ass...
Distance running will detract from your limit strength capability. That's a terrible sacrifice to make.
I need some general advice on knees...
I have started running to get a bit of fitness in addition to my strength training. I also thought I'd like to give tough mudder a crack.
Trouble is, my left knee gets so painful...it's probably a combination of past football, and me being rather heavy.
Could it be my running style? It just feels like I'm really plodding/pounding hard into the pavement when I jog. And when I sprint I feel fine, but I can't keep up that sort of pace for 10k's (my goal)...as soon as I slow to a jog, that heavy pounding feeling goes through my knee again
Any idea's??
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