Help me fix my stride
August 2, 2024 3:32 AM Subscribe
I've started walking again for fitness and hope to work up to jogging, but first I want to fix whatever is going on with my legs.
When I walk I feel like I have a nice smooth stride with my right leg, and my left sort-of slaps (not in the cool sense of the word). I think it's tightness in my hips and hamstrings, but maybe also my foot? It's especially noticeable going uphill.
I've started doing a stretch class every other day (walking on the other days) and I think that's helping some, but if I wanted to be evaluated by a professional, who would that be? Orthopedist, podiatrist, physical therapy, personal trainer, running-shoe store person, other? And am I just telling them that one leg is tighter than the other?
Also, if you've had a similar issue and fixed it yourself, suggestions welcome!
When I walk I feel like I have a nice smooth stride with my right leg, and my left sort-of slaps (not in the cool sense of the word). I think it's tightness in my hips and hamstrings, but maybe also my foot? It's especially noticeable going uphill.
I've started doing a stretch class every other day (walking on the other days) and I think that's helping some, but if I wanted to be evaluated by a professional, who would that be? Orthopedist, podiatrist, physical therapy, personal trainer, running-shoe store person, other? And am I just telling them that one leg is tighter than the other?
Also, if you've had a similar issue and fixed it yourself, suggestions welcome!
Running doesn't wreck knees - it's more likely to help them by strengthening muscle, ligament and tendons, and by supporting weight loss. It's just really important that you take it gradually with a steady Couch to 5K-style programme. Remember that if you need to, you can go even slower than the programme recommends (you can repeat individual sessions or whole weeks as much as you like) and get your gait examined at a running shop to get the right shoes. Injuries tend to come when people think "Woo my legs/lungs are getting stronger, I can run much further!" and don't realise that they also need to give their ligaments and tendons time to strengthen as they gradually build up how much they're running.
In the meantime, I'd say podiatrist or physiotherapist would be a good first port-of-call. A good PT should be able to give you some specific exercises to help even out things that are glitchy - must admit I've never seen a podiatrist so I don't know if they'd do the same, but you should be able to tell anyone you contact what you've told us and see if they say they can help.
posted by penguin pie at 3:54 AM on August 2 [1 favorite]
In the meantime, I'd say podiatrist or physiotherapist would be a good first port-of-call. A good PT should be able to give you some specific exercises to help even out things that are glitchy - must admit I've never seen a podiatrist so I don't know if they'd do the same, but you should be able to tell anyone you contact what you've told us and see if they say they can help.
posted by penguin pie at 3:54 AM on August 2 [1 favorite]
One other useful nugget: I spent a decade working for an organisation involved in leading very entry-level jogging programmes and supporting people to run recreationally, long-term. Our rule-of-thumb was that before starting our beginners' programme, you should be able to walk briskly for 30 minutes (so, fast enough that you feel slightly out of breath and a little warmer). We also had a walking programme to help people build up to that 30 mins brisk walking if they weren't fit enough for it to start out with.
Our beginners' jogging programme progressed at half the speed of most Couch to 5Ks - 10 weeks to reach 15 mins of running, another 10 weeks to get to 30 mins. So YMMV when starting other Couch to 5Ks, but might be helpful guide. Feels to self-linky to post the programmes here as I was so closely involved in them, but feel free to MeMail me if you want links.
posted by penguin pie at 4:01 AM on August 2 [3 favorites]
Our beginners' jogging programme progressed at half the speed of most Couch to 5Ks - 10 weeks to reach 15 mins of running, another 10 weeks to get to 30 mins. So YMMV when starting other Couch to 5Ks, but might be helpful guide. Feels to self-linky to post the programmes here as I was so closely involved in them, but feel free to MeMail me if you want links.
posted by penguin pie at 4:01 AM on August 2 [3 favorites]
Oh! (I promise I'll butt out after this...) and the advantage of running over walking is that the impact, if built up steadily and carefully, is effectively strength work, because you're having to lift your body weight off the ground with every step. So it can build muscle and strengthen bone in ways that are important as we age. Helps stave off sarcopenia (age related muscle loss) and osteoporosis.
posted by penguin pie at 4:03 AM on August 2 [2 favorites]
posted by penguin pie at 4:03 AM on August 2 [2 favorites]
Physical therapists are so good at this kind of thing. They will watch your gait and give you a series of exercises that may include stretching and strengthening your whole body because everything is connected, and weirdnesses in your legs can be due to back or core issues (and vice versa).
posted by hydropsyche at 4:48 AM on August 2 [2 favorites]
posted by hydropsyche at 4:48 AM on August 2 [2 favorites]
If you consult with a physical therapist ask them to check your leg length. Nothing is symmetrical on the body and a leg length discrepency may be causing the slapping and muscle tightness. Also ask about evaluating your spine. Mr. Socrateaser has very mild scoliosis but it is enough that it has caused issues in hips and gait.
Maybe look into working out on a Versa climber instead of jogging? Less impact on joints with all the cardio benefits of jogging.
posted by socrateaser at 6:42 AM on August 2 [1 favorite]
Maybe look into working out on a Versa climber instead of jogging? Less impact on joints with all the cardio benefits of jogging.
posted by socrateaser at 6:42 AM on August 2 [1 favorite]
I've started doing a stretch class every other day (walking on the other days)
I'd suggest doing both on the same day, with the stretch class after the walking--it's not great to stretch cold muscles, and you might find it more enjoyable and beneficial if you do the stretching as a post-walk treat. There is also a principle in running to "keep your hard days hard and your easy days easy." Basically, give your body time to really rest in between workouts.
posted by knotty knots at 9:17 AM on August 2
I'd suggest doing both on the same day, with the stretch class after the walking--it's not great to stretch cold muscles, and you might find it more enjoyable and beneficial if you do the stretching as a post-walk treat. There is also a principle in running to "keep your hard days hard and your easy days easy." Basically, give your body time to really rest in between workouts.
posted by knotty knots at 9:17 AM on August 2
There are physiotherapists and exercise physiologists who work specifically with gait, so you could ask/internet around and find someone who is already interested/experienced in this area.
For example, Gait Happens on instagram. They have lots of content where they show a person's gait, talk about what's happening and show their approach to address it. In case you're not on Instagram, here is their linktree.
posted by lulu68 at 5:40 PM on August 2
For example, Gait Happens on instagram. They have lots of content where they show a person's gait, talk about what's happening and show their approach to address it. In case you're not on Instagram, here is their linktree.
posted by lulu68 at 5:40 PM on August 2
I think that a slapping foot gait can sometimes be caused a weak anterior tibialis muscle, which is a muscle in front of the shin bone. It can also be caused by tendonitis in the foot.
posted by La Gata at 12:15 PM on August 3
posted by La Gata at 12:15 PM on August 3
Response by poster: Since asking this question, I've unfortunately developed some pain in my "good" leg (probably anterior tibialis, as mentioned by La Gata above). I went to my primary doc yesterday and she referred me to a sports-medicine practice, and hopefully they can get both legs figured out. I miss my walks!
For future reference, I want to highlight Jog Scotland, the great resource penguin pie was too modest to self-link, and call special attention to the thoughtful and supportive section on menopause!
posted by Sweetie Darling at 5:51 AM on August 8 [2 favorites]
For future reference, I want to highlight Jog Scotland, the great resource penguin pie was too modest to self-link, and call special attention to the thoughtful and supportive section on menopause!
posted by Sweetie Darling at 5:51 AM on August 8 [2 favorites]
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You might feel it in your legs, but your tightness could be shoulder-related, especially if you're right-handed. Are you carrying a bag on that side?
Definitely improve your walking before you jog - even better just aim to walk fast! Jogging wrecks knees and at most people's pace, fast walking would bring more benefit.
posted by london explorer girl at 3:44 AM on August 2 [1 favorite]