-OK, folks, so I’ve pretty gotten this thing under control, after about 11-12 years or something.
-To keep from rambling, I’m going to post this in point-form.
-The cause seems to be a combination of things, so I won’t get too much into that discussion. However, I’ll mention what appears to be at least ONE cause: nerve aggravation due to overstriding.
-Here’s what I do to manage things:
-Pre-run:
-Lie flat on back and wrap strap around bottom of foot. Pull foot upwards as far back as you can, and hyperextend your knee. With your hands, gently move the leg up and down as you feel the nerve stretching. Do this before you run.
-Also, before you run, do the “Reverse Nordic” exercise, and, also, really stretch the calves, especially on the affected leg.
-While running:
-First, please understand: I am 100% not in any way affiliated w/ Pose running.
-However, probably the most important recommendation of all, learn the principles of “pose running.”
-It appears that “overstriding” causes the aggravation of the nerve, and the leg losing control (e.g. spasming, foot flailing inward, etc).
-You should be barely voluntarily moving your legs.
-Running should essentially be: jogging in place with a good knee bend, “tall posture” and then “falling”. Don’t consciously try to drive the legs.
-The video below REALLY helped me get this under control.
-On your easy runs, shift your focus/intention from anything whatsoever resembling “driving your knees” or deliberately “extending the leg/hip”.
-Instead, keep your leg muscle as limp and relaxed as possible, and allow your forward motion to be nothing more than you falling forward.. In your mind, it should almost feel like your two feet are in the same place, viz. slightly behind you, and making very small gentle, but fast steps as you merely jog in place and fall.
https://youtu.be/_DTd7t8nzEg