19 Replies to “The Imbalanced Runner: Pinpoint your weaknesses and avoid injuries”
I can not convey how helpful this post is Cait – thank you! You set it all out so clearly and sum up my injury-prone challenges perfectly. My back has quirks that lead to headaches (and those quirks are often aggravated by running…) but it is the lower body imbalances that complicate things in the form of ITB pain and knee pain. I knew of some of these exercises but don’t do them all regularly. I will be making more of an effort to tick them all off now!
i’m so happy this post was right up your alley!! yes, knee problems are SUPER common due to back and hip mis-allignments. so if u can sneak in these exercises/stretches, trust me u’ll be feeling better and ur knees will love you. 🙂 PS-i did a follow-up post today with video demo’s of some of those moves, just if u were interested 🙂
This is so great! I am right there with you Kari on the IT Band… ugh. It’s like having a dull headache. I am also learning that I might have weaker ankles. Especially my left one. I think it’s so important to know the things that you have written in this post. I have always struggled with listening to my body because I was afraid to gain a few pounds, but when it comes to running I am finding out that it’s much more important to listen to it! 🙂 I realized this morning that I haven’t taken a rest day in probably two weeks. So, rest it is. 🙂
Great post Cait!
rest day for u indeed! i’m glad u’re learning to listen to ur body and think in terms of “wat’s the best choice for my running”. For that IT band, have you ever tried using the foam roller??
I’ve learnt about most of my imbalances through injury, and while I feel a lot more symmetrical these days, I’m still very aware of the odd bits and pieces. I can definitely relate to ALL of those problem areas.
What I thought was a hip/glute/core problem appears to be an ankle problem instead. Go figure.
I love what you say about ‘normal’ people not having to worry so much. So true. None of these problems really exist until you enter runner land.
haha…that last part…so true!! i think it’s funny how there are probably SOOO many ‘normal’ people with out of whack-a-doodle everything but they never really ever find out or care because they’re not runners. 😛
This is a great post and unfortunately soooo topical for me right now as I deal with some foot/flute issues on my left side…hmmm the same side as my old knee injury…
I know that this post was created nearly a year ago, but I just started running about 2 months ago and came across your thoughts. I’m training for a half-marathon in April and have been PLAGUED by injuries since I started. It’s so frustrating having to take days off to rest when I feel like I should be training. I have one foot that subinates and one foot that pronates, which has caused problems throughout the rest of my body. It’s the most bizarre thing I’ve ever heard of. So, it was really validating to read that “normal” people don’t have to worry about these issues, and injuries come swiftly runners because most are unbalanced.
Even though I’m a year late, I really appreciate your thoughts.
Do you have any advice on how to correct two different feet? Right now I am having A LOT of calf pain on the outter-right of my right calf, close to my knee. This weekend I dislocated the Cuboid bone in my left foot and now the attached muscle hurts all the way up to my knee! It’s such an odd muscle to try to stretch. But from now on, I want to be proactive about my feet to prevent future injuries. 🙁
I’m SO sorry to hear about your foot woes! I always love my commentors so let’s see if I can be of some help. i’d suggest u go see a podiatrist right away, especially with the supinator/pronator thing because they can set you up with some orthotics because u may need an arch support on that one side. and u’ll definitely want to be EXTRA diligent in finding the perfect pair of shoes. i’m thinking u go for a high-end cushion/stability combo…but again u should see a podiatrist.
then do a lot of icing on the area. try doing 15mins twice a day. take some anti-inflamatories and make sure the bones are all back in location and in place. let me know how all of this reads and always feel free to send me an email too! take care and let me know how it goes!
Including the appropriate exercises in your routine can make you stronger, more flexible, and more efficient in everyday activities and athletic performance.
I can not convey how helpful this post is Cait – thank you! You set it all out so clearly and sum up my injury-prone challenges perfectly. My back has quirks that lead to headaches (and those quirks are often aggravated by running…) but it is the lower body imbalances that complicate things in the form of ITB pain and knee pain. I knew of some of these exercises but don’t do them all regularly. I will be making more of an effort to tick them all off now!
i’m so happy this post was right up your alley!! yes, knee problems are SUPER common due to back and hip mis-allignments. so if u can sneak in these exercises/stretches, trust me u’ll be feeling better and ur knees will love you. 🙂 PS-i did a follow-up post today with video demo’s of some of those moves, just if u were interested 🙂
This is so great! I am right there with you Kari on the IT Band… ugh. It’s like having a dull headache. I am also learning that I might have weaker ankles. Especially my left one. I think it’s so important to know the things that you have written in this post. I have always struggled with listening to my body because I was afraid to gain a few pounds, but when it comes to running I am finding out that it’s much more important to listen to it! 🙂 I realized this morning that I haven’t taken a rest day in probably two weeks. So, rest it is. 🙂
Great post Cait!
rest day for u indeed! i’m glad u’re learning to listen to ur body and think in terms of “wat’s the best choice for my running”. For that IT band, have you ever tried using the foam roller??
Only a couple of times… but I am going to use it tonight! 🙂
I’ve learnt about most of my imbalances through injury, and while I feel a lot more symmetrical these days, I’m still very aware of the odd bits and pieces. I can definitely relate to ALL of those problem areas.
What I thought was a hip/glute/core problem appears to be an ankle problem instead. Go figure.
I love what you say about ‘normal’ people not having to worry so much. So true. None of these problems really exist until you enter runner land.
haha…that last part…so true!! i think it’s funny how there are probably SOOO many ‘normal’ people with out of whack-a-doodle everything but they never really ever find out or care because they’re not runners. 😛
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This is a great post and unfortunately soooo topical for me right now as I deal with some foot/flute issues on my left side…hmmm the same side as my old knee injury…
Definitely going to try some of these!
awww, i’m sooo sorry…ugh, those darn injuries are the worst! heal up fast!!
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I know that this post was created nearly a year ago, but I just started running about 2 months ago and came across your thoughts. I’m training for a half-marathon in April and have been PLAGUED by injuries since I started. It’s so frustrating having to take days off to rest when I feel like I should be training. I have one foot that subinates and one foot that pronates, which has caused problems throughout the rest of my body. It’s the most bizarre thing I’ve ever heard of. So, it was really validating to read that “normal” people don’t have to worry about these issues, and injuries come swiftly runners because most are unbalanced.
Even though I’m a year late, I really appreciate your thoughts.
Do you have any advice on how to correct two different feet? Right now I am having A LOT of calf pain on the outter-right of my right calf, close to my knee. This weekend I dislocated the Cuboid bone in my left foot and now the attached muscle hurts all the way up to my knee! It’s such an odd muscle to try to stretch. But from now on, I want to be proactive about my feet to prevent future injuries. 🙁
I’m SO sorry to hear about your foot woes! I always love my commentors so let’s see if I can be of some help. i’d suggest u go see a podiatrist right away, especially with the supinator/pronator thing because they can set you up with some orthotics because u may need an arch support on that one side. and u’ll definitely want to be EXTRA diligent in finding the perfect pair of shoes. i’m thinking u go for a high-end cushion/stability combo…but again u should see a podiatrist.
for ur calf pain, i did a post on self-massage here: http://caitchock.com/a-self-massage-survival-guide-and-running-through-the-holidays/
i did a post on achilles stretching/strength here: http://caitchock.com/know-your-weak-spots-and-care-for-them-all-about-strengthening-your-calf-muscles-and-keeping-your-achilles-tendons-healthy/
then do a lot of icing on the area. try doing 15mins twice a day. take some anti-inflamatories and make sure the bones are all back in location and in place. let me know how all of this reads and always feel free to send me an email too! take care and let me know how it goes!
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Including the appropriate exercises in your routine can make you stronger, more flexible, and more efficient in everyday activities and athletic performance.
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