Coming off IT issues

What stood out to me in that message was the "firmer, stability shoes." Where did you find out you have pronation issues? Was it someone who really knows what they're talking about, and realizes that some (not too much) pronation is a good thing?

Too much stability is one of the number one reasons that people get IT problems. If you don't need the stability posting, it can push you to the outside of your foot, creating strain on the IT band.

A good rule of thumb is that knee/shin problems tend to be overpronation unless they're on the IT band, in which case it's the opposite.

rankler wrote:

A good rule of thumb is that knee/shin problems tend to be overpronation unless they're on the IT band, in which case it's the opposite.

Explain please?

I got it diagnoses by the local track store guy, who is a coach on the men's XC here at the university; I typically think he really does know what he's talking about. He videotaped me running and saw my knee was buckling in pretty severly. Moreover, I've been an orthotics user for the past 2 years, and this is the first of this problem.

This said, I'm coming off a major injury--SFX large toe sesamoid--and I'm thinking that has fundementally changed my gait.

Still, I'm at a loss on how to progress. I just want to get healthy...

Get your hips and core strength tested. Do it now or else you'll end up suicidal like me.

Core strength and flexibility.

It is all related - ITBS and the sesamoid.

www.ronjones.org

Go to the handout section - there is a photo index of exercises and a pdf list of the various types of core routines.

Your issues are all part of a whole syndrome, which plays out in a familiar pattern. Which includes PF, ITBS, pirifomis troubles and sciatica.

Trust me, work on your core strength and flexibility - also include light weights which include squats, dead lifts and step ups.

LHC,

Thanks for the links. Would you say don't run during these points--just work on core work?

Thanks again...

Joseph

LHC,

Thanks for the links. Would you say don't run during these points--just work on core work?

Thanks again

Run if you can - and if it doesn't worsen. I think that I saw where you mentioned that you ran to the point where you began feeling the problem, then stopped - that sounds like a good plan. Otherwise, I would do some aggressive cross training - bike, (sometimes it can aggravate ITB) elliptical, swimming, etc - basically anything that doesn't cause more trouble.

I have seen a number of people with this same kind of issue and they all seem to have a very similar pattern of problems: Sesamoid /metatarsal issues, ITBS, priformis, Achilles tendinitis. Sometimes with just a bit of core work, which often only raises "core awareness" - their form changes subtly - for the better, and all of these problems begin to disappear. As long as they maintain their core strength, these problems stay in remission. The bridge / plank exercises should probably be your foundation exercises - and they don't require any props such as balls, etc.

I could be way off, but a lot of people with this issue have tight calves and this often causes late stage pronation. The big toe gets quite a workout anyway, but late stage pronators put a lot more stress on the big toe and it's component parts such as the sesamoid.

Good luck.