Recurring muscle pull?

[chris hansen]

Hi,

I have a groin pull that became a problem two years ago when I was training for my first 5k. I went to physical therapy and it seemed to improve over time. The interesting thing is that I could still feel it when I would run over to the high school but when I got to the track and started doing sprints it felt like it stretched out and stopped bothering me. The next spring I started running again and the groin pull came back but not as bad as before and I was able to keep running by slightly modifying my form. It did slow me down for my annual 5k though and it is still bothering me off and on. I haven't been running but sometimes I can feel it and sometimes I can't.

[Scott Sonnon]

Have you had a gait analysis? If not, post a clip of your running form of the first 100 yards and after 25 minutes of continuous running.

[Jarlo Ilano]

Have you had a gait analysis? If not, post a clip of your running form of the first 100 yards and after 25 minutes of continuous running.

Wonderful! A few years ago, an old boss of mine and I were treating a patient who was a high level athlete, and only experienced symptoms after running for a long period of time. So we actually had to have her run around our medical building parking lot for a few laps to assess her gait properly! :lol:

Worked like a charm.

[Scott Sonnon]

Truth is truth, brother. If it works, it should be consistent, verifiable and repeatable... well, and intuitively recognizable. :wink:

[chris hansen]

Oh yeah, I forgot to mention. My hip flexors are a little tight, the doctor even said "Oh man you're tight!"

[chris hansen]

Have you had a gait analysis? If not, post a clip of your running form of the first 100 yards and after 25 minutes of continuous running.

I'm not sure if I have the technology available to post a video clip. I haven't been running for months though and the pull bothers me sometimes when I walk upstairs or get up and walk down the hall at work and sometimes I don't feel it at all. After I've been in the car for a while it gets really tight in the same place and I have to stretch it out. It's almost like the muscle isn't really injured but just cramps up or something.

[Scott Sonnon]

Chris,

The accuracy of trying to supply advice over the internet, especially with a complete lack of your history, is like trying to catch a porcupine in a dark basement.

That said, general movement suggestions may assist you. You could begin by working on ankle and knee circles, followed by slightly swaying shoulder bridges with exhalations into the arch, as your warm-up for running. See how that helps and report back.

[chris hansen]

Chris,
That said, general movement suggestions may assist you. You could begin by working on ankle and knee circles, followed by slightly swaying shoulder bridges with exhalations into the arch, as your warm-up for running. See how that helps and report back.

Thanks for the suggestions.

I have some of the Zdrovye tapes which I bought years ago and am starting to review again, will those exercises be in there?

[chris hansen]

Chris,

You could begin by working on ankle and knee circles,


I was going through one of the the zdorovye tapes just kind of playing with the exercises and found a little surprise when I was doing laying knee circles. On the left side, when the foot goes to the outside, there is kind of a sharp pain and a decreased range of motion. It doesn't hurt a lot but I could definitely feel it. I think I will work on that for a while and see what happens.

[Scott Sonnon]

Are you right handed?

[chris hansen]

Are you right handed?

Most things I do right handed. I write, eat, brush my teeth and do a couple other things left handed. My right hand is the stronger one and I do most athletic activities right handed.

[Scott Sonnon]

Any right shoulder or elbow issues?

[chris hansen]

Any right shoulder or elbow issues?

I haven't identified any problems on the right side. The left side shoulder is a little rough and sometimes gets sore when I walk.

Ankle circles reminded me that my left ankle is a little crunchy. Around 20 years ago a doctor looked at my ankle because it was sore. He said there was a bone chip that would either heal up or break off and need to be removed. I never had anything removed but my left ankle has always been a bit rough.

[Scott Sonnon]

Hmmm... Check out those ankle circles until the crunchiness abates and then try your run. I'd also check out more shock absorption on your right foot. What I surmise (and only based upon the info provided) that you may be a heavy right foot plodder, defensively limping to protect the very old injury in your left ankle. This leads diagonally to soreness in your left shoulder after running (as a result of 'diagonal' back force transmission.)

Check out the Effortless Running Gait video from the Zdorovye (http://www.rmax.tv/zdorovye.html) series. It may help as well.

[chris hansen]

Thanks for the advice, I really appreciate it! I wouldn't be surprised at all if I'm a "heavy right foot plodder", I know I'm a plodder anyway.

In addition to your advice I think I will go through the rest of the zdorovye tapes I have and see if there's any more problem areas that need work. I'm definitaly interested in the running video you mentioned.


Hmmm... Check out those ankle circles until the crunchiness abates and then try your run. I'd also check out more shock absorption on your right foot. What I surmise (and only based upon the info provided) that you may be a heavy right foot plodder, defensively limping to protect the very old injury in your left ankle. This leads diagonally to soreness in your left shoulder after running (as a result of 'diagonal' back force transmission.)

Check out the Effortless Running Gait video from the Zdorovye™ (http://www.rmax.tv/Zdorovye™.html) series. It may help as well.

[Scott Sonnon]

You're very welcome, amigo. For now, just think of running mid-foot (not ball of foot and not heel striking); and absorb with your hips like a piston. It carried me through my first 40+ mile marathon without any injuries.

I would suggest the Warrior Wellness program and the Effortless Running Gait (rather than the Zdorovye series encyclopedia.) It will specifically address your precondition, and resolve the performance impediment by helping you heal the original source of the trauma.

[chris hansen]

What I surmise (and only based upon the info provided) that you may be a heavy right foot plodder, defensively limping to protect the very old injury in your left ankle.


I don't know why I hadn't thought of this earlier, probably because I haven't had to think about it in a while.

I have flat feet and use custom orthotic insoles. When my feet start to get sore I know it's time to get new shoes and/or insoles. It's always my left foot that gets the most sore and I went an entire summer with sore feet because the place that did my insoles didn't do them right. When my feet are sore it affects the way I walk quite a bit.

[Scott Sonnon]

Bingo.

Work on foot (as well as ankle) circles and figure 8s. Work on the CST Foot Roll (http://www.rmax.tv/images/footroll.AVI)and CST Foot Curl (http://www.rmax.tv/images/footcurl.AVI)exercises as well. Both are from Freedom By Degree. These will help you greatly with that condition.

[chris hansen]

you may be a heavy right foot plodder,


I've caught myself treading lightly on my left foot on occasion. When I adjust my stride I can definitely feel a difference.

[Scott Sonnon]

I suspect you've found the source of the compensatory issues. Well done.

[chris hansen]

I just wanted to give an update.

I went running twice this week with no problems at all. It's the first time I remember running, pain free, in 2 years! I'm not sure exactly what did the trick because I've been doing a number of things and I have a feeling it's a combination of several. Here's what I've been doing, and I'd be interested in your thoughts:

Joint mobility drills like in Warrior Wellness.

Isometric and dynamic stretching that targets the groin, hamstrings and hip flexors.

Being careful to put equal weight on each foot.

Strength training, especially exercises that bothered me after the initial injury: Front squats, twist squats, 1 leg deadlifts and running stairs mostly.

Things that seem to work and stretch the area like tae kwon do kicks and mountain climbers.

[Scott Sonnon]

Chris,

Congratulations! Could you please write a full report of the experience for the Member Article Archive? Thanks!

[chris hansen]

Chris,

Congratulations! Could you please write a full report of the experience for the Member Article Archive? Thanks!

I'm not the best writer but I'll see what I can do.

Thanks for all the help.