Shifting all weight to one leg -> hip problems -> injury?

Bump again.

bumpo

question with injury problems wrote:

When I walk or try to run, it also feels like my body is very out of whack.

That may very well be true. Find a chiropractor who treats runners in your area to rule out pelvic misalignment. If you need a good referral, just contact a local running club. Note: all chiros are not the same, as I have personally discovered.

Maybe your left leg is shorter than your right. Try putting a heel pad in your left shoe.

I have had this problem for about 3 years now. I am just starting to get better and see improvements. For me, everything was shifting to my left side causing my left leg to tire out ITB, Hammy, Glutes, Calf, you name it... Im not sure what was causing this but it may have been chronic injuries to my right leg which overtime caused myself to shift my weight to the left side. Basically the pt's say my si joint on the left side is out. I do think i have a major weakness on the left side (glutes). Try laying flat on your stomach, while both legs are extended, bring one up and the other just let it lay. Try to keep BOTH front hip bones touching the ground because if you are raising your left leg it is easy to let your whole body lean that way. Keep your body centered and stable on the ground and bring your leg up. After this, try the other side. Not only can i tell a major weakness in my left side by doing this but i can also tell if i do this the night before i run or hours before, i feel more centered and aligned while running. Weird... maybe its an activation technique i had no clue about. Other than just try to stretch 2-3 times a day. This is important because if you run with this imbalance it makes different muscles tight and if they stay tight for a long time it will just make the problem worse. Do lots of stretching to release muscles in the hip. (hip flexor, hamstrings, groin, glutes, lower back.

I have 2 HS athletes with a similar issue. They had tightness in their hips, favored one side while standing/walking, and had IT band issues. Their root cause was a weakness in the glutes on one side (a PT can do tests to determine if you have a weakness somewhere). We've dropped the mileage, emphasized barefoot strides focusing on form, and are doing strengthening exercises for core, glutes and hips (hurdle drills, clams, fire hydrants, leg lifts, planks, hip drops/raises, etc). We're about a month into the changes in their programs, and I've noticed significant improvements in their running form, plus they haven't had any other nagging issues since we've changed their training plan.

Thanks for everyone that's chimed in. I wanted to post and see if anyone could offer any more advice or report on any progress.

For me, I'm not doing a whole lot better, but I've started to do a lot of glute exercises. I noticed that my glute on the right side feels and looks smaller than the left side. I'm also focusing on using the glutes more for movement. It seems to be helping somewhat.

I have had some progress!

Long relaxing sessions of static and active stretchin where I focus on relaxing as much as possible and lengthening muscled with massage during stretching and during a separate massage session. Lots of relaxing yoga.

Relaxing as much as possible when I run

Try to have perfect posture.

Try this...seriously.

Also try to become as ambidexterous as much as possible.

my problem ended up being caused by lower back issues that led to chronic hamstring problems. Besides getting my back better i have done lots of core work (myrtle exercises) to mostly correct my problem.I still mid strike with my left foot and do more heel strike with my Rt. it worsens if i fatique and i am 60 so no more marathons for me!

[quote]the average male runner wrote:

Bump..been having problems like this too. Feel an imbalance and a lot of weight on kne leg as if my body is trying to prevent weight bearing on my right hip..

bumping. I started this a few years ago and have seen massive improvement from just doing lots of yoga (stretch, relax, improve flexibility) and strengthening (i.e. workout classes and other non-running exercise like cycling)

Still not 100% to "normal" (don't know if I ever will be) but doing a lot better

the op' wrote:

bumping. I started this a few years ago and have seen massive improvement from just doing lots of yoga (stretch, relax, improve flexibility) and strengthening (i.e. workout classes and other non-running exercise like cycling)

Still not 100% to "normal" (don't know if I ever will be) but doing a lot better

Wow, for the first time I have seen someone update his own thread after a few years of hiatus.

Btw, what kind of workouts have you done? I have been struggling with this crap for 2 years, very annoying. It's like my right leg/foot giving out when my glute is tired, and my right glute is indeed smaller and weaker, albeit not noticeably, which results in weak hip extension and in turn messes up my gait..

I had this problem exactly. For me, it was caused by dynamic sciatic nerve entrapment in the piriformis muscle, which caused the outer portion (glutes, quad, calf) of my left leg to constantly feel "off" so I was always doing everything with the right primarily. Caused a lot of overcompensation issues and am currently working hard to re balance myself.

Fixed it through two steps: stretch, then strengthen. Stretching was necessary to loosen up the piriformis so that the nerve could get "unstuck." Strength is the only long term solution: you have to work your left glute, hip, quad, hamstring, calf, etc etc until the circuit figures out how to fire properly again.

You may not have the exact problem I did but its seems likely to me that it is a similar muscle/nerve issue.

I have the same problem I tend to lean on my right foot and I even walk in the same manner and as a result I drag one foot while walking is there any cure for this

I've seen Dane Cook jokes less dead than this thread.