Running problems: My dogs are killing me, yo!
March 15, 2015 5:28 AM Subscribe
I do a fair amount of running, I started about a year ago. I was having little pain and I felt like I was running pretty light... but all of a sudden it's like the shocks in my legs are gone - all of the impact seems to be going to my ankles and feet, and they're killing me after a run. I don't feel like I'm working out any other muscles in my legs. What could have gone wrong all of a sudden?
I'm in my early 30s, and am moderately active, I guess; I don't get too much exercise in besides the running. I usually run three or so miles 3-4 times a week. I've been taking up to three or four days in between runs, but the ankle fatigue in particular sets in quickly every time.
I bought new shoes when the problem first started (the next iteration from my last pair), but they didn't help. Didn't make it worse, though. One thing I did change was moving from Powerstep insoles to orange Superfeet - but they're supposed to be similar products, and I'm sure I chose the right kind for my feet. I can't think of anything else I've changed recently, and like I said the problem started before I bought them.
Lately, it's like my left leg doesn't move straight back and forward anymore during strides; it kind of rotates in a clockwise fashion, and I definitely feel the impact more in my left ankle than my right. It also pronates during my strides, particularly on the backswing. My left hip also seems to sag... I'm wondering if this could be contributing to my problem.
I'll be going to a doctor for these issues, but it might take some time. So in the meantime - has anyone had a problem like this? What could be going on? I was running light even a few months ago, and I don't want to injure my ankle (no pain yet, just a lot of soreness).
I'm in my early 30s, and am moderately active, I guess; I don't get too much exercise in besides the running. I usually run three or so miles 3-4 times a week. I've been taking up to three or four days in between runs, but the ankle fatigue in particular sets in quickly every time.
I bought new shoes when the problem first started (the next iteration from my last pair), but they didn't help. Didn't make it worse, though. One thing I did change was moving from Powerstep insoles to orange Superfeet - but they're supposed to be similar products, and I'm sure I chose the right kind for my feet. I can't think of anything else I've changed recently, and like I said the problem started before I bought them.
Lately, it's like my left leg doesn't move straight back and forward anymore during strides; it kind of rotates in a clockwise fashion, and I definitely feel the impact more in my left ankle than my right. It also pronates during my strides, particularly on the backswing. My left hip also seems to sag... I'm wondering if this could be contributing to my problem.
I'll be going to a doctor for these issues, but it might take some time. So in the meantime - has anyone had a problem like this? What could be going on? I was running light even a few months ago, and I don't want to injure my ankle (no pain yet, just a lot of soreness).
You're right about alignment, and there's another factor that may help: building strength in muscle groups you haven't thought of. An excellent physical therapist can help; this opinion from a winter trying to fix leg pain and learning a tiny bit about anatomical complexities. Worked for four or five months on exercises targeted to reducing pain. The exercises (many with elastic power bands) were boring and at first seemed irrelevant.
Explanation from the physical therapist and regular tests of strength and balance = very enlightening. I'd not understood either the kinds of compensating that I'd been doing as pain developed, or how much help balancing strength would be in returning to pain-free jogging.
Inquire about "doming the foot" or metatarsal arcing exercises, too, if you don't do them.
posted by xaryts at 5:50 AM on March 15, 2015 [2 favorites]
Explanation from the physical therapist and regular tests of strength and balance = very enlightening. I'd not understood either the kinds of compensating that I'd been doing as pain developed, or how much help balancing strength would be in returning to pain-free jogging.
Inquire about "doming the foot" or metatarsal arcing exercises, too, if you don't do them.
posted by xaryts at 5:50 AM on March 15, 2015 [2 favorites]
I have struggled with similar "instability" issues with my knees and ankles when running. One of the things that helped was wrapping my ankle with ACE bandages or using compression wrap/braces for my ankles and knees. It can take a little bit of trial and error to see what style works best for you.
I agree that seeing a physical therapist is a great step, although I'll admit I never got around to doing that. What I did do is start my own regimen of physical fitness exercises. I used the physical therapy exercises posted here. There are handouts for your knees, ankle/feet, and hip strengthening. I did all of them (usually on alternate days).
Of course, IANAD, and I would be cautious about these exercises without their input, but I do have to say the combination of wraps/braces plus strengthening exercises have really helped me. If you do try this, definitely take it slow.
In the meantime, I would also concern taking more time off from running or cutting down on your distance until you get things sorted out. I regret my own stubbornness because for a long time I pushed through the pain until my knee was basically a mess, and then I had to take a super long time off of running.
One other thing to think about: Are you running on a treadmill/track or are you on pavement/trails? I don't really like track/treadmill running, but if you're having instability issues with your joints, running on flat, level ground is a lot less likely to cause issues. I would also try to focus on your running form and pay attention to how your foot lands when you're running. (Personally I hate treadmill and track running, but it is the safest option if you're having these issues.)
If you want more info about this kind of stuff, I find the runner's world site to be a useful resource.
posted by litera scripta manet at 6:11 AM on March 15, 2015
I agree that seeing a physical therapist is a great step, although I'll admit I never got around to doing that. What I did do is start my own regimen of physical fitness exercises. I used the physical therapy exercises posted here. There are handouts for your knees, ankle/feet, and hip strengthening. I did all of them (usually on alternate days).
Of course, IANAD, and I would be cautious about these exercises without their input, but I do have to say the combination of wraps/braces plus strengthening exercises have really helped me. If you do try this, definitely take it slow.
In the meantime, I would also concern taking more time off from running or cutting down on your distance until you get things sorted out. I regret my own stubbornness because for a long time I pushed through the pain until my knee was basically a mess, and then I had to take a super long time off of running.
One other thing to think about: Are you running on a treadmill/track or are you on pavement/trails? I don't really like track/treadmill running, but if you're having instability issues with your joints, running on flat, level ground is a lot less likely to cause issues. I would also try to focus on your running form and pay attention to how your foot lands when you're running. (Personally I hate treadmill and track running, but it is the safest option if you're having these issues.)
If you want more info about this kind of stuff, I find the runner's world site to be a useful resource.
posted by litera scripta manet at 6:11 AM on March 15, 2015
I would put money on the possibility that you are wearing the wrong shoes. Sometimes, your pronation changes. Go get professionally re-evaluated, by a running store that has you run on a treadmill with video.
posted by roomthreeseventeen at 6:21 AM on March 15, 2015
posted by roomthreeseventeen at 6:21 AM on March 15, 2015
For what it's worth, there's quite a bit of debate over whether treadmill gait analysis or insoles/motion-control shoes do any good at all. Here's an article with a few links.
I agree with the comments about being conscious and deliberate about your form. I went to a workshop at my local running store a couple years ago called the Good Form Running Clinic. I think they do them all over the US. We spent two hours talking about cadence, footstrike, lean, and posture, and although my running issues weren't as severe as yours, it helped me immediately.
posted by brozek at 7:14 AM on March 15, 2015
I agree with the comments about being conscious and deliberate about your form. I went to a workshop at my local running store a couple years ago called the Good Form Running Clinic. I think they do them all over the US. We spent two hours talking about cadence, footstrike, lean, and posture, and although my running issues weren't as severe as yours, it helped me immediately.
posted by brozek at 7:14 AM on March 15, 2015
I always say this because it saved my ability to run --and I'm now in my mid -50s --barefoot running style can solve a lot of problems. I run in Skora Form shoes, which last a lifetime, but anything uncushioned and unsupported will do. The key is a forefoot or midfoot landing and dumping the fancy running shoes. Consider reading Born to Run and some of the good running magazine articles on barefoot running.
posted by bearwife at 7:53 AM on March 15, 2015 [1 favorite]
posted by bearwife at 7:53 AM on March 15, 2015 [1 favorite]
Oh man, one year. That's when my problems started too. If I could go back and start running all over again the one thing I'd change would be paying close attention to my form from the very beginning, every run, and not allowing bad form to become habitual bad form.
You're aware of the weird stride, the hip sag. Fix that. Make it your priority. Work on strengthening the muscles independently from running. Stretch. Read articles on stretching, strengthening, running technique. Cut your mileage way back. When you do run, make sure you are running with good form. Don't let that leg rotate. Don't let that hip sag. Ever. Stop when it hurts. You have to unlearn the bad habits, and relearn good ones. It sucks, I know. It sucks bad. You get to where you feel like, "I can just go out and run 5 kilometers and I don't have to think about it, and it's nice." But you do have to think about it. You always have to think about it. Right now it will feel like starting all over again and it will be hard, and it will be frustrating, but it will be worth it in the long run.
I'm a forefoot-strike/minimalist/"barefoot"/blah advocate too, now. Just like bearwife, that's what solved my chronic injury problems. But I think it's mostly because changing my footstrike is what forced me to be mindful of the mechanics of my running, and vigilant about doing it properly. Mindfulness is the key, and the solution that's best for you will become apparent.
posted by mammoth at 10:10 AM on March 15, 2015 [1 favorite]
You're aware of the weird stride, the hip sag. Fix that. Make it your priority. Work on strengthening the muscles independently from running. Stretch. Read articles on stretching, strengthening, running technique. Cut your mileage way back. When you do run, make sure you are running with good form. Don't let that leg rotate. Don't let that hip sag. Ever. Stop when it hurts. You have to unlearn the bad habits, and relearn good ones. It sucks, I know. It sucks bad. You get to where you feel like, "I can just go out and run 5 kilometers and I don't have to think about it, and it's nice." But you do have to think about it. You always have to think about it. Right now it will feel like starting all over again and it will be hard, and it will be frustrating, but it will be worth it in the long run.
I'm a forefoot-strike/minimalist/"barefoot"/blah advocate too, now. Just like bearwife, that's what solved my chronic injury problems. But I think it's mostly because changing my footstrike is what forced me to be mindful of the mechanics of my running, and vigilant about doing it properly. Mindfulness is the key, and the solution that's best for you will become apparent.
posted by mammoth at 10:10 AM on March 15, 2015 [1 favorite]
Lately, it's like my left leg doesn't move straight back and forward anymore during strides; it kind of rotates in a clockwise fashion, and I definitely feel the impact more in my left ankle than my right. It also pronates during my strides, particularly on the backswing. My left hip also seems to sag... I'm wondering if this could be contributing to my problem.
This sounds like your left hip and associated stabilizer muscles are struggling. Statistically if you are a 21st century American male you probably have tight and/or weak hips. The other problems that you are experiencing could be from your other joints and muscles taking on extra work to compensate, and wearing down under the extra work over time. I would see a doctor to get a referral to a physical therapist, who will be able to determine whether you have flexibility or mobility issues and develop a plan to mitigate or correct them.
posted by Kwine at 10:12 AM on March 15, 2015
This sounds like your left hip and associated stabilizer muscles are struggling. Statistically if you are a 21st century American male you probably have tight and/or weak hips. The other problems that you are experiencing could be from your other joints and muscles taking on extra work to compensate, and wearing down under the extra work over time. I would see a doctor to get a referral to a physical therapist, who will be able to determine whether you have flexibility or mobility issues and develop a plan to mitigate or correct them.
posted by Kwine at 10:12 AM on March 15, 2015
Memailed you about my Cleveland sports doc.
posted by chesty_a_arthur at 11:42 AM on March 15, 2015
posted by chesty_a_arthur at 11:42 AM on March 15, 2015
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posted by Thanquol180 at 5:30 AM on March 15, 2015