ASK A PHYSIO

RUNNING / TRAINING


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I am a runner and usually run about 25-30 miles a week over 4 days, for the last few months I’ve had a pain in my right thigh, it is also just above my knee and in my groin, I have stopped running for a week now

I know that is very frustrating for a runner to have to stop due to injury, but you are smart to listen to your body. It is difficult to diagnose your injury without more information. Important questions include, how long have your been experiencing this pain? Did it come on suddenly or slowly? Do you only feel it when you are running? Did you recently increase the amount or intensity of your running or start a different activity? Did you get new shoes or change the surface you are running on?

If you come in and see a physiotherapist they can do a full assessment to diagnose your injury. They can watch you run and check out your shoes to see if anything in your biomechanics might be contributing to the injury. They can also provide you with treatment to help get you back running as soon as possible.

While injuredit is a great time to focus on strength and flexibility to compliment your running and a physiotherapist can help guide you to activities that will be appropriate for you

I think that through running with the wrong gait (too long of a stride) I’ve injured my hamstring, particularly where it is seated at the hip/buttock. I have an ache at the hip and clicking there when I stretch and a kind of clenching plain that extends down the back and outer side of my leg all the way to my foot. I’ve tried acupuncture and chiropractic (she also did a kind of ultrasound therapy on the hamstring, especially at the ishcial tuberosity (sp?)). I guess I’m curious about what I do next. I really want to get back to running, but I don’t want this to get worse. Do you have any links to stretches or a form rolling regimen that might be helpful? Thanks!

Running injuries can be frustrating, I am sorry you are experiencing this! A pain that runs from your hip to your foot sounds like it might be associated with a nerve. Of course without a complete assessment it is difficult to offer a diagnosis or offer an individualized exercise prescription that can help. Sometimes, in runners some muscles stop working as hard as they should, and others muscles work overtime so to speak and this can lead to injuries.

A physiotherapist can help you work on your gait, identify the cause of your pain and use a combination of manual therapy and exercise to get you back on track. Some exercises that are often prescribed for individuals in your situation include hip bridges, lunges and single leg squats – however it is important that these are the correct exercises for you and you do them with correct form, as well as progress both number and intensity slowly. Any exercise you do should not cause an increase in pain during or in the 24 hrs after you perform them.

Give us a call at North Shore Sports Medicine to start working with a physiotherapist and get back running as soon as possible.

I’m just wondering would there ever be a case where I could never run? I’m in my 30’s, a little on the bigger side (250lbs) and my physio guy said I could never run, it’ll be too hard on my joints. I can understand not being able to run now while I’m heavy…but never?

I would never say never. You are young and have a lot of life ahead of you – if running is what you want to do I believe there is a way to make that happen. It will be a slow process of losing some of the weight and easing into running, possibly starting in the pool. You might be someone who can’t run every day depending on how your body responds to it, but you could mix running in with other activities. You can also make modifications to make running easier on your body including choosing softer surfaces, making sure you have good shoes, and increasing your time running very slowly.

It will also help you to avoid injury by staying on top of strength and flexibility work.

Call us at North Shore Sports Medicine (604-973-0242) to work with a physiotherapist who will guide you on your journey to running.

I’ve been dealing with pain on the side of the ribs, which occurs while doing heavy breathing exercises (such as running, rowing, cross country skiing, etc.) for almost two years. I’ve checked the symptoms for fractures in ribs, but don’t have other symptoms like pain when I put pressure on them. I don’t feel pain when I cough either. I am a rower, and been training hard for years without anything similar like this, but have had issues with my lower back before. Been visiting many physiotherapists but haven’t got a diagnosis. Do you have any idea what my problem could be?

Without more information it is difficult to provide you with answers. Have you seen a doctor to rule out non-mechanical causes of pain? If so, your best course of action would be to get a full assessment by a physiotherapist who practices manual therapy to reach a diagnosis. There are many muscles, joints, ligaments, bones, and tendons that could be playing a role in your pain or it could be referred from elsewhere in your body. Questions that would help identify the source of your pain include: does it hurt to take a deep breath while sitting still?

Do any specific movements causes pain (i.e. push ups?), was the onset of your pain sudden or gradual? What do you do during a normal day (desk job?). A full assessment would include these and more questions as well as muscle testing and other tests that are appropriate.

Call us at North Shore Sports Medicine with one of our physiotherapists who use manual therapy to book an appointment to start you on the road to recovery: 604-973-0242.

I work out regularly, 5-6 days a week, mostly weight training with a bit of cardio or HIIT in between. I do abs twice a week, and it’s usually an intense workout. A couple days ago I went to the gym and I was feeling like I had zero energy, but I pushed through it and finished my workout. The day after, it was abs day, I felt a little better that day, just not my 100% self. I performed an ab stretch on a stability ball and it was somewhat painful, and I may have gone too far back. That’s when I noticed that instead of the tight stomach I always had, I could feel the skin/flesh around my stomach very loose. It’s not saggy and one wouldn’t notice it unless he grabs it and feels the loose flesh. Is this accumulated fat from overworking myself? Or is it something else? Note that it happened over a period of a day only. And it doesn’t hurt, it just feels uncomfortable a bit.

Many factors could contribute to your feeling of fatigue and perceived change in body composition. It is possible you were dehydrated or fighting a bug leading to a feeling of sluggishness. The looser stomach skin and flesh may have been from being dehydrated. If it does not resolve within a day or so, you should consult a physician. It is possible you could have torn your muscle but that is normally associated with pain.

It is also possible you have over trained – this can also lead to a feeling of fatigue and changes in body composition. Have you tried giving yourself a few days off from working out? Drink plenty of water, get enough quality sleep, and continue to nourish your body well with healthy food. Always try to listen to your body, and trust yourself if you feel like you might need a day off.

It sounds like you work very hard to keep yourself fit and healthy – that’s awesome and you should be proud of that! Remember – part of taking care of yourself includes building in recovery.

 

 

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