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The hips don’t lie!

September 18th, 2008 · 9 Comments

I am one lucky runner! If you’re a regular here, you know I am currently taking a break from running due to an inflammed medial quadricep. I have managed to have a fairly positive attitude about this and NOW after Coach Al reviewed my run stride- I know WHY I am injured and what to do to fix it! I’d really like to improve my running as I truly believe that with Coach Al’s help, I can be at least competitive in my age group and enjoy running again!

Note: I was not able to upload the video of the actual analysis due to a coding problem- but you can CLICK HERE and listen. Below is what I’ve gotten out of it after watching it several times.

If I were to be completely honest, I’ve had pain in my legs since the very first 14 miler. I’ve not ever finished a run without some pain in my legs. Yes, I have been stretching, doing yoga and rolling on the foam roller- but when you don’t know what your (looking for) or problem areas- it’s almost like you go through the motions with no purpose. NOW I HAVE A PURPOSE. Yoga is fantastic for me, however, most of the yoga DVD’s that I have and even the classes that I occasionally attend mostly focus on the very common yoga poses- such as Sun Salutations A and B. These work more on the hip flexors and NOT the external and internal rotators of the hip.

Here’s what I’ve learned so far:

1. My hips are the problem area. There is a lack of strength and a tightness/weakness in the hip area that is causing EXTRA pressure on my medial quads. That with a combination of downhill running and finishing a threshold training period- my legs were trashed. Coach Al said he was “not surprised” by my injury based on my run stride. If only, I’d sent this to him earlier! Watch out 2009- that will be my YEAR.

2. Knees: My right knee is moving laterally inward which it shouldn’t do- due to the hips issue- causing extra pressure on the medial quad. It’s a puny little muscle taking a TON of stress because my hips are INFLEXIBLE.

3. Arms: My arms should be straight and not shifting back and forth in front of my body. It’s crazy how everything relates to each other. Again, my arms are doing extra work to keep everything lined up.

4. The actual run stride should look more like ice skating than soccer! My knee does not come forward very far and in slow motion it looks like I’m trying to kick a ball. Knees need to go forward and down.

5. FEET: My right foot turns out slightly when I run which is causing extra pressure on the knee and again all due to my HIPS. My right foot is pronating and left foot is slightly supinating. My shoes need to be very well supportive shoes to limit the amount of distance my foot hits the ground.

6. MUST MUST be diligent in taking care of my ITB bands. These are key in having more flexibility in the hips and pelvis.

BOTTOM LINE: I can run faster and without pain in my legs!!! There should be no pain when you run. Effort pain is one thing but leg and knee and hamstring pains are NOT. So, what’s the verdict? Stretch ITB bands, learn how to actually rotate my pelvis more by having supple flexible hips, shoes need to be for pronation, and reteach my body how to run more gracefully!

If you are interested in having COACH AL review your running, please email him at Coachal@coach-al.com. I truly believe that he could really take YOU to the next level in your running.

It is best that you have the perfect triathlon training schedule to be more effective.

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Tags: Interviews with Fitness Instructors · Running · workout apparel

9 responses so far ↓

  • 1 Bobbi // Sep 18, 2008 at 5:10 am

    wow..man I just want to stretch from reading this!!!

    Bobbis last blog post..New Line of ‘Healthier’ Breakfast Foods

  • 2 Kathleen Nemargut // Sep 18, 2008 at 5:52 am

    Wow Rachel that is a really cool video analysis. What a neat way to actually see what the problem is. You should really check out http://www.amazon.com/Trigger-Point-Therapy-Workbook-Self-Treatment/dp/1572243759/ref=pd_bbs_sr_1?ie=UTF8&s=books&qid=1221716649&sr=8-1 at amazon. It is a really great book that can teach you how to hit your trigger points and how to find them in comparison to your referred pain. (i.e. your referred pain is in your knee, your trigger point is in your itb or quad)

    Congrats on getting a solution to your problem :)

  • 3 MizFit // Sep 18, 2008 at 10:24 am

    (thanks. now Ill be singing that all day :) )

    MizFits last blog post..It’s BURGER TIME up in herre.

  • 4 workout mommy // Sep 18, 2008 at 12:27 pm

    great news that you know what is causing the pain now!

    and look at you run! check out those muscles!!!!! you go girl! :)

    workout mommys last blog post..Jennifer Lopez is one fit mommy!

  • 5 Fit Mommy // Sep 18, 2008 at 12:46 pm

    Thanks Kathleen! I will check it out.

    Off for more stretching!

  • 6 Kara from MamaSweat // Sep 18, 2008 at 2:43 pm

    Oh, I’m a fellow hip-problem runner myself. I think we’ve used all the same tricks and tools. I started strength training faithfully in January (and by faithfully I mean I try to get in an hour once a week so take that for what it is, which for me was more than nothing:-) and I have been running pain-free sense. There was definitely a muscle imbalance problem that I’ve (I’m almost afraid to say this for fear of jinxing myself, but I will) conquered. Congrats on nabbing yours too and your upcoming marathon.

    Kara from MamaSweats last blog post..New Triathlete on the Scene

  • 7 Sweet new running shoes! // Oct 15, 2008 at 4:47 am

    [...] since learning about all my hip issues and possibly an over-pronator problem, I’ve found that I needed to change my shoe to limit my [...]

  • 8 Amanda // Jan 12, 2009 at 3:23 pm

    oh oh tell me what you are doing for your hip! I am positive that is my issue, but I’m not sure how to fix my gait and strengthen my hip!

  • 9 OUCH!!!! My hips, thighs, and adductor muscles are cramping! // Apr 13, 2009 at 4:21 am

    [...] this post? Coach Al did a complete analysis of my running form and he could actually pinpoint EXACTLY where my [...]

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