Having some issues? Take a look:
Shin Splints:
Symptoms - Aching or sharp pain in shins, especially when running. Common Cause - Overuse of tissues and musculature in ankles/shins, often a result of malformed acclamation in training programs. Very common in running sports. Solution - Since the tissues of the lower leg are unable to heal in between workouts, the first step will be allowing them to heal. The amount of time this will take depends on how severe the shin splints are. Refrain from running until you are able to traverse about around your block pain free, spend this time off checking your running form (forefoot striking, no collapsing arches during stride, aligned knees and hips, toes forward, etc.). Once able, begin running the block, yes only one time, each day (perhaps an eighth of a mile). Continue this for a week and then increase the distance slightly (maybe a fourth of a mile). This part really depends on your discretion and ability to judge how your ankles respond to this acclamation. Continue in this fashion, slowly increasing your mileage but running everyday, but be smart; if your first 3 mile run hurts a bit, then back down to 2 miles for the next few days until you feel better. Flat Feet: Symptoms - Collapsed arches while standing, running, or walking. Possible knee or hip pain. Common Cause - Nature versus nurture; there could be a myriad of causes. Maybe the person has worn arch supportive, comfortable shoes their whole life, preventing them from developing their own arches. Or, they were born with a predisposition towards having weak ankles and arches and never bothered to correct it or had the know-how. Solution - If the problem is weakness of the muscles forming the arch, then the solution is strengthening. Spend some time each day to focus on gaining awareness of these muscles. The best way I have heard it described is to pretend that the big toe (but mostly where it connects to the foot) is a brace, that if it were to be pushed down would create the desired arch in the foot. Once able to make the arch, its a simple matter of making the practice habitual. This means practice in the shower, holding it as long as possible and constantly reminding yourself to create that arch while standing, walking, etc. Even set a reminder on your phone if need be. Towel crunches and other exercises can also be very helpful - try checking out some Youtube videos to get more exercises and better explanation, like so: https://www.youtube.com/watch?v=YtICeFOKjIs Lower Back Pain: Symptoms - Pain in the lower back after or during physical activity. Common Cause - Pelvic tilt and weakness in spinal bracing musculature. Solution - Basically, the pelvis needs to be returned to its proper position in order to take the stress off the lumbar spine. The first problem is diagnosis, if it is indeed pelvic tilt to blame, there are a few different kinds of pelvic tilt. Anterior and posterior pelvic tilt is a sagittal rotation, meaning that the top of the pelvis is either rotated towards the back (posterior tilt) or the front (anterior tilt) - a quick google image search should help identify the ailment. The pelvis can also be tilted to side to side - if this is the case, much more work is required and I recommend seeing a physiotherapist and purchasing The Pain Free Program by Anthony B. Carey. Anterior pelvic tilt is commonly caused by tight hip flexors, quads, and lower back and weak glutes, hamstrings, and abdominals. Posterior tilt is commonly caused by the exact opposite: tight glutes, hamstrings, abs and weak lower back, hip flexors, and quads. As always with muscular imbalances, the attack plan is to strengthen the weak muscles and mobilize the tight ones. Examples: Lunges to stretch the hip flexors, foam rolling to mobilize quads, barbell or lax ball rolling for hamstrings, lax ball rolling for the glutes, and foam rolling for the lumbar spine. To strengthen the hip flexors leg raises, full sit-ups, or even running (if not painful) might help, to help strengthen the hamstrings Bosu ball bridges, light romanian deadlifts, and glute/ham raises can strengthen the hamstrings, glutes, and, if focus is placed on keeping the lumbar spine straight, the back (Holding the superman position can also strengthen the lumbar region). Ask me on my blog if you want me to address specific issues! Here are some awesome examples of movement I strongly recommend: - Ido Portal - More Ido Portal - BBC Persistence Hunting - Footstrikes |