EnglishHip flexor
2009 December 14 (17:17)
categories: Beginning, ITBS
In the spring of this year, I started running – once again – but after 3 months, I hit the the ol’ ITBS wall.
After a bit of internet searching and reading I discovered POSE and Chi running. I bought a minimal shoe and with those, and the advice I’d read, set about changing my style.
One month later I felt my injuries were no better, so back to google. I then discovered Gordon Piries book and felt it was a revelation. My running improved each time I went out and my distance got incrementally further.
I then discovered barefooting and the sage advice of BKB, this has helped a good deal too. But alas, I’m still hounded. After 5 to 7 kms, my hip flexor starts aching. I’m very concious (most of the time) to pick up my foot as level as i can – this feels fine. I’ve also read elsewhere that I should be picking up my foot using my hamstring – this feels weird.
BTW, it’s too cold for me to run BF now and I have to do most of my runs at night, so VFFs have to be worn. Also, I never stretch, just a gentle run to warm up and down.
Anyone suffered, suffering, overcome or know anything about this.
Comments
Comment
from Barefoot Josh Sutcliffe
Time 2009 December 15 Tue at 1:23 pm
Congrats! If your hips are sore, that means you’re using them. If you’re using them, chances are you’re running efficiently. But since those muscles aren’t used to being used, they’re going to be sore. For me, every time I bump up my mileage or speed more than I should have, my hips are sore for a day or two.
I never stretch either, but have to admit that when my flexors hurt, stretching seems to fix it. Nothing major, just the occasional hip equivalent of a good morning! stretch.
Comment
from simonmc
Time 2009 December 15 Tue at 4:57 pm
I’m pleased to hear that sore hip (probably)= normal. Just a case of keep on plugging at it I guess by being mindful and listening to my body. I’ll try some cat-like morning stretches and see if that helps a little. Cheers.
Comment
from Barefoot Josh Sutcliffe
Time 2009 December 15 Tue at 7:57 pm
Just to be clear, it’s best to assume any pain is avoidable. Chances are, you could be running more smoothly. Try to see if you can run in a way that doesn’t pain the hips.
Here’s a tip I just remembered: when running, feel your hip flexor. You might feel a clunking, which means you’re letting your weight collapse on your hips. Try to smooth it out.
Re stretching, do a google search for hip flexor stretch. The one involving a lunge with one foot up on the couch arm (that’s what I use). You’ll see it.
Comment
from runningfree
Time 2009 December 16 Wed at 10:17 am
simonmc,
I have all your same symptoms and still have yet to find something to help me! I’m going to give barefooting a go and see what happens. Also, I’ve just started a new program of strengthening my abs, glutes, and hamstrings and also stretching hip flexors, hamstrings, calves, etc. I pretty much feel like I’m grasping for what’s gonna work. BTW, it’s way too cold for me to run outside now also…what are you doing bare foot inside?
Comment
from simonmc
Time 2009 December 16 Wed at 5:09 pm
Semi barefoot inside, my house is too darn cold, hardwood floors are like walking on ice so I where woolly slippers which is essentially barefoot. As for running in the cold, I’m going to make sure my foot are toasty before i set out. A few days ago, i had no feeling in my toes and half of my foot for the first 20 minutes of the run, but I started with cold feet.
I’m not keen on additional programs for strengthening, I’ll never stick to it on account of not liking it. So, I’m gonna just brave my way through winter, get as many runs in as i can and focus on form so come spring, I’ll be poised like a panther!
I’ll be looking out for the clunk on my next run, see if I can’t smooth that sucker out. Only ran 5km yesterday so no malfunctions to report.
Comment
from runningfree
Time 2009 December 17 Thu at 7:07 am
So, you haven’t had your pain since running barefoot? and are you running barefoot outside or with something like VFF’s? I hear you on the strengthening…it’s soo routine and scheduled..I just wanna run! but that nagging pain is killing me! should I run through it barefoot maybe on a treadmill and see what happens?
Comment
from climbhoser
Time 2009 December 17 Thu at 1:07 pm
I’m a very tight person to begin with, so definitely found my hip flexors tight for a while when I started going barefoot. One thing I realized is that if my hip flexors are super sore, they’re getting pulled each cycle, which means my leg is really shooting out behind me. When I wear VFFs and try and run faster this definitely happens. When I try and simulate this barefoot I get blistering on my feet…which means I’m taking too large a stride and pushing off.
To me it sounds like the minimal footwear is allowing you to do all of these things. If your hip flexors are getting pulled chances are your lower abs and glutes are already strong enough to keep your pelvis level…I wouldn’t worry about that. I would worry that you’re pushing off too much and striding too long. Try shorter, more vertical strides…I say vertical, but really what you want to do is circles, like you’re pedalling a bike. Try making smaller circles.
The suggestion to shed your minimal footwear is a good one. I sympathize with your situation in regards to cold, though. I, too, resort to footwear on the ultra-cold days. But, as Ken Bob says, you need to learn algebra before practicing rocket science which means trying to go completely unshod as much as possible.
I was thinking about this the other day, because I realize if you’re not able to mimic barefoot technique in minimal footwear I think you can actually do more harm than good. I think it can actually be better to wear full blown shoes than minimal ones if one is unwilling to go through the steps of learning from their feet fully. Of course, YMMV.
Comment
from simonmc
Time 2009 December 17 Thu at 6:21 pm
You’re absolutely right about toeing off, at least that’s what I was doing until recently and perhaps a little still now unknowingly. The sole of my racing flat is worn on the ball, too much so for the mileage it’s done. This would probably explain the pain I was getting on the top of my foot too. That has cleared up since wearing VFFs and foot lifting but as you say; I need to be BF to really nail it.
The sun is shinning today so I think I’ll go out BF with my VFFs tucked in my tracksuit (pants) for when my feet turn blue or lose feeling.
While on the subject of cold feet, last week I ran with cold numb feet and after 20mins my knee started hurting, I may as well of been running in Kinsei 3s. As they warmed up, I was able to sense my landing better and the pain disappeared. This is a problem. Going a little off thread now but, what do you do pre-run to ensure you can keep your pinkies from freezing up?
Comment
from simonmc
Time 2009 December 17 Thu at 6:31 pm
Forgot to mention, runningfree: never run through pain. Through suggests that there might be an exit point. In reality you’ll just run yourself into deeper problems. Think hare vs tortoise. Take a rest – enough so that symptoms abate, then start out following BFKBs advice on beginning BF running. After each run, re-read the advice, think about what you did right and wrong, how it felt, then repeat. Always give your body time to recover. It’s taken me months to get where I am now. Each time I tried to push too much I took a step back.
Comment
from runningfree
Time 2009 December 17 Thu at 7:55 pm
thanks simonmc! it’s so hard to be patient, but knowing that it will pay off will keep me (hopefully) from getting ahead of myself
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Comment from Bliss
Time 2009 December 15 Tue at 12:21 pm
Hi simonmc.
I am fairly new at this so I am no teacher, just a peer, but I am finding that by being barefoot and being mindful I am effortlessly transitioning over to what is proper running form for me.
I would not be able to think about lifting with hamstrings, etc.
I cannot do things that way (from the outside in).
Deep down I have always known my blatant heel striking was absurd, and I was sort-of ashamed but I did not know how to stop it, even when being mindful, but the combination of simply staying totally aware of my body and not having any heels on is doing the trick.
It was so nice to run today and be able to see that a change is taking place.
Also, afterwards it was like I had had a foot massage