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| hillrunner8 |
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wow weird...just before I read this I got done rubbing out my left IT band with a nalgene bottle because it's been giving me trouble. |
| foomiler |
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If yr left ITB is still 'shorter' and tighter, it is no longer elastic and so will continue to hold yr left hip down lower relative to yr right. Even if yr right glute med is strengthened, u will still experience some foot splay on yr right and poor coordination bec thr right side is being pulled upwds. Like when we treat achilles injuries, I find that using eccentric strengthening for ITB in this case works well. But for ITB specific we need to combine both concentric as well as eccentric strengthening so as to restore the band's elasticity and durability. W/o the left ITB's elasticity, our left leg will pick up way slower than our right, upsetting the timing and coordination of the running cycle. Therefore, while the right leg will 'shoot up' naturally partially due to the elastic qualities of the muscles on that side, the left leg will need to clear the ground solely by conscious muscular activation, taking more energy as a result. This creates a scenario where we tire out more on the left than on the right side and this is where we lose coordination. Also the 'higher' right side takes longer to land and if the right glute med is weak the right foot will land anteriorly crossing the midline of the body, resulting in overpronation and splaying. The left leg will land too much laterally and oversupinates, due to the left ITB being too stiff and thus restricting the leg's ability to adduct. It is easy to see where excessive left track turns come in here. When the left leg is on the curve, the left ITB works extra hard to keep yr leg fr collapsing inwds fr over-adduction. This balances out the rest of yr body as it runs thru the turns w/o falling infield. Due to either ITB weakness or over-use, the band becomes inflamed and tightens, and that's why it causes the left leg to be perpetually more 'abducted' because it is over-used in countering adduction. Moreover, most tracks are not really flat as we might think. They r usually cambered towards lane 1 to facilitate drainage. Just go to a track after heavy rain and check out where most of the water accumulates. Probably lanes 1 & 2. That means we have a situation where our left leg is running on lower ground all the time when we mk counterclockwise turns. According to most injury findings on ITBS, the leg running on lower side of roads/paths will most often be the afflicted leg because the band needs to pull down harder and longer in order to mk grd contact as well as to 'spring up' harder upon footstrike. With every lower step that leg takes our whole gait tilts left-wards more before we return to neutral posture. We already know what the left turns do to the hips; add this to the lower ground we expose our left leg to continuously and u have left ITBS and shortened TFL, misfiring right glute med, possibly right achilles tendonitis, stress fracture and knee pain on either side. Result: Loss of coordination in leg. That's why I suggest checking out the ITB just in case.... |
| hippie |
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nice set of hip strengtheners to even out both sides. |
| hippie |
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http://www.elitesportperformance.com/seminar/Hip%20and%20Pelvis%20Rehabilitation.pdf here is the link |
| track dude |
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I started doing the hip hikes, and I think I'm pretty weak on both sides. I've been doing it without weight so far and the most I can do is 20 reps for the 1st set, and about 15 for the 2nd and 3rd sets. Hopefully this will make a difference. |
| hillrunner8 |
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foomiler--great, what you said makes a lot of sense. do you have any suggested excercises for a tight left IT band? |
| mlbfan24 |
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Lately I've noticed my loss of coordination has a direct correlation to how fatigued my quads are. It feels like they are chronically fatigued. I don't know if massage would help that or not, but does anyone else notice the same thing? |
| hskid |
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yeah i noticed my bad quad has fatigued much quicker, when running or biking, and feels fatigued in general when walking up stairs and stuff |
| track dude |
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This is exactly the same for me and if I take a couple of days off from running, it feels normal for a while. |
| hskid |
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so i saw the PT today and he explained a lot about my body was functioning. to summarize: he checked my hip flexors, and quad flexibility, he had me walk down a hallway with my shirt off, then run on a treadmill. He noticed that my bad leg's hip flexor was jammed (too tight) which decreased mobility and range of motion, he worked my psoas pretty good by applying pressure and having me move my leg in different directions, which loosed up my hip flexor muscles. When doing a specific test targeting only the glutius medius, he found a much weaker glute med. in my bad leg, and gave me exercises (a variation of a side leg lift that really gets the glute med burning) When walking down the hallway, he noticed that my bad hip dropped every step I took, but was not as noticeable when I was running on a treadmill. He moved my hips around by loosening up my leg, and doing this thing where I laid face up and he yanked on my leg pretty hard. After aligning my hips on the bench, he had me walk down the hallway again, and then tried different lifts under my foot so that I would stay balanced long term. I ended up coming out of the place with a 1/8" full length lift (not a heel lift) in my good leg, and a couple exercises for my glute med that I should try to do before runs, to get the muscle firing. He said that if the glute med. fires, it will loosen up that hip flexor and help me run smoother and properly and faster paces. He also said that it will take a while to feel significant differences, but to stay with it. |
| Reincarnation |
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Can you explain the glute firing exercise? |
| hskid |
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there are 4 parts to this exercise, all of which you will be laying on your side, with your hips slightly angled into the ground (make adjustments if you don't feel the burn when doing the exercise) 1) 30 seconds pretty much your standard leg lift, but with your foot pointed straight into the ground. lift up and down without resting for 30 secs & without bending your knee. 2) now move your leg up to a 90 degree angle, kind of like this lady (is she were laying on her left side) and then go back down. do this for 30 seconds. this should feel pretty easy. http://www.dkimages.com/discover/previews/798/559034.JPG 3) next you are going to lift your leg up, like 1), but now you are going to rotate your hip in it's socket as far as it can go from side to side, without bending your knee. This probably doesn't make sense in text, but picture yourself in #1 with your foot starting pointed straight into the floor, then rotating your leg so your foot is now pointed as close to vertical as possible (it will probably be about 70 degrees). do this for 30 seconds. 4) repeat #1 for 30 seconds. basically you want to do 1,2,3, and 4 without resting your leg, and going straight through. |
| hillrunner8 |
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awesome, thank you |
| TDF |
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thanks for the exercises |
| andy b |
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bump |
| foomiler |
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Actually u can try the ex in Posetech where u r seated and yr legs r bent 90 deg or slightly less. With a partner providing resistance, or using an elastic band (or I might suggest using yr own hands), turn yr feet from pointing inwds to outwds, moving the entire lower leg at the knee only.The upper leg remains still. The resistance is placed at the feet agst the outwd turning motion. Try both concentric and eccentric strengthening, meaning after u outwardly rotate the feet, continue resisting the band/hand as u allow the foot to return inwds. Romanov suggests 3-5 sets of 20-30 reps, "doing it till you feel the burn." I think u will feel it in the TFL as well as the ITB near the lateral knee attachment. |
| andy b |
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my left quad is pulling down my pelvis at the hip.i also see a big difference in my left psoas muscle.it looks like my right side is pulled back but my left is tipped down.i am temted to do some quad strengthen exersices to the right side.atleast both sides of the pelvis will be the same. |
| hillrunner8 |
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update: I've been doing the hip-hikes and the glute firing excercises and today I ran a tempo run today without any trouble! first time in a year and I went 4 miles a pretty solid pace. i've also been working a lot on my lower back flexibility. |
| dobbo |
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Some glute med and glute max exercises that works great: http://www.michaelboyle.biz/joomla/content/view/66/34/ |
| track dude |
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Are you doing the glute firing exercises before your runs? |