Axiom Physiotherapy. I'm in Austin.

https://www.axiompt.com/

Hey man, the top front of my right shoulder has started hurting on runs of 5 miles or longer. A sharp stabbing pain. It's not on all my long runs, but it is only on runs longer than 5 miles. Any ideas on why?

Need to relax your shoulders when running. Upper traps are involved in inspiration but not very much.

Thanks!

6'1", 167 lbs. I've had two back surgeries for herniated discs 17 and 25 years ago, experience very mild sciatica when bending over, and haven't touched my toes in 15 years. Any way to increase flexibility and is even worth the effort?

Recently started increasing weekly mileage and have noticed tightness in what feels like the back upper part of my knee. I do not notice it unless I bend my knee as if doing a quad stretch. That is not necessarily painful but definitely uncomfortable. If I do some hip stretches I seem to get some relief. Anything else I can be doing?

aggiederelict said:

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Need to relax your shoulders when running. Upper traps are involved in inspiration but not very much.

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Swarley -

Not a PT and not my thread, but I'll add a comment on relaxing your shoulders. Relax your hands. Many people clinch their fists when running, which will create tense shoulders.

Thanks!

I have been battling external pain in my left hip.

I think I injured something last year and have never quite recovered from it.

I get very sore after squats and deadlifts in my left hip. Unless I'm already sore there is no pain while doing the lifts. Its a mix of hip flexor and glute medius I think. When it gets sore/hurting the rotation/finish of a golf swing really aggrevates/pinpoints the pain. I have been doing a ton of single leg stabilization and internal external rotation stretches to try and clear things up. My internal rotation seems pretty bad, but can get it loose after a while. May be unrelated but my Achilles in my lower heel seems to also get tight as well. I also do some single leg airplanes suggested by squat u that seems to get at the area. I have also started doing some resistance band stuff focused on the glute medius.

Before all this I have always dealt with tightness and IT band soreness, but nothing serious.

I still get very sore with inflammation in my left hip after heavy squats or deadlifts.

I have scaled back my heavy lifts to once a week and try to replace with lighter volume days and single leg work, but it doesn't seem to be fixing the problem.

Sometimes after a heavy workout it lingers enough that I will skip a week to recover.

Foam rolling and stretching seem to aggrevate it more than help.

Ever since I worked retail for a year in 2013 and was on my feet all day my feet, especially my heels, hurt if I don't have shoes on, or even if I'm wearing shoes without an insert for more at h support.

I'm guessing it's plantar fasciitis. What do I need to do? Nothing seems to help besides just wearing shoes with an insert.

For sure you can. What are you doing for flexibility work if anything?

Does the knee feel swollen at all? Do you have full range of motion when you try to do that quad stretch? I assumed it is the classic standing quad stretch that runners do.

Where are you located? Might be time to get in to see someone.

Daughter is 14 and running track. Thinks she has shin splints or at least has pain there. Any recommendations? Thanks for adding this thread and help out.

Is she running in track spikes? Has she had her running form looked at? I find those who land with a significant heel strike are more prone to this.

Is it on the inside of the shin or outside?

harge57 said:

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I have been battling external pain in my left hip.

I think I injured something last year and have never quite recovered from it.

I get very sore after squats and deadlifts in my left hip. Unless I'm already sore there is no pain while doing the lifts. Its a mix of hip flexor and glute medius I think. When it gets sore/hurting the rotation/finish of a golf swing really aggrevates/pinpoints the pain. I have been doing a ton of single leg stabilization and internal external rotation stretches to try and clear things up. My internal rotation seems pretty bad, but can get it loose after a while. May be unrelated but my Achilles in my lower heel seems to also get tight as well. I also do some single leg airplanes suggested by squat u that seems to get at the area. I have also started doing some resistance band stuff focused on the glute medius.

Before all this I have always dealt with tightness and IT band soreness, but nothing serious.

I still get very sore with inflammation in my left hip after heavy squats or deadlifts.

I have scaled back my heavy lifts to once a week and try to replace with lighter volume days and single leg work, but it doesn't seem to be fixing the problem.

Sometimes after a heavy workout it lingers enough that I will skip a week to recover.

Foam rolling and stretching seem to aggrevate it more than help.

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Sounds pretty similar to what I was going through. My last injury was about 5 and a half years ago, doing deadlifts. I've had multiple injuries over the years that typically manifested themselves as lower back / glute pain. I saw an ortho last summer and was diagnosed with FAI and a torn labrum. I had surgery last November to have it repaired and cleaned up. I'm still working to regain my range of motion and beyond, but it's a work in progress. Primary focus these days is working to increase my internal rotation, which is awful, and strengthen my glutes, which have become a big problem.

She is currently using just running shoes. Hurts on the inside. I will look to see where she is striking the foot.

I think you missed my post above.

What have you tried?

Dallas

3D PT is a solid clinic up there. If you can make it down to Austin I would be glad to help.

All the usual things - rolling, icing, laying off of, stretching.

What kind of strengthening are you doing in the area? What shoes do you wear?

aggiederelict said:

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For sure you can. What are you doing for flexibility work if anything?

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Not really doing anything at the moment. Where should I start?

aggiederelict said:

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What kind of strengthening are you doing in the area? What shoes do you wear?

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Strengthening in my heels? Nike Pegasus for runs, Nike metcons for lifting, mix it up a bit for work, hoka slides around the house.

My wife had a hip revision three months ago. Recovery is going ok, but she needs to strengthen her psoas muscle (per the PT she is seeing). Any specific exercise you would recommend?

The plantar fascia is continuous from the calf. Needs to be loaded.

Not sure how active is or her balance. Let me know how she does with these.

aggiederelict said:

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Does the knee feel swollen at all? Do you have full range of motion when you try to do that quad stretch? I assumed it is the classic standing quad stretch that runners do.

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So it doesn't really feel swollen as far as touch but it does feel stiff on the back of my knee when I go to do the quad stretch. It isn't limiting motion as far as I can do the stretch but it definitely is sensitive compared to my other leg. I have especially noticed it when I squat down to talk to my daughter and go to get up. I just feel the tightness in the back of the knee. Haven't gotten relief from hamstring stretches. Could this be some IT band?

Thank you so much for offering advice! I have a problem that I have been contemplating seeking professional help for.

I have been a very consistent exercise gal for many years - mostly boot camp type classes for the last 15. Prior to that primarily ran outdoors 5 miles a day M-F.

With the onset of covid, I got on a major (for me) running streak. By mid August I was running 8-ish miles a day every day (unless downpour, which was very rare). All good until early December when I developed pain in my outer right hip. Feels like joint. Also pain where hamstring meets glute, also on right side, but feels more like muscle. I have almost completely laid off running proper and am walking 4-5 miles a day at around 13:30 pace. I also play a lot of tennis (doubles with old ladies) and the pain bothers me while playing and I even feel like I might be experiencing some weakness on the right side?

Any thoughts? I really like ice cream and cereal so I feel like I really need to keep moving. Thank you, in advance, for your advice!

Tightness in the back of the knee is not usually from the IT Band. It usually is some restriction from the joint itself. The IT Band is usually most limiting when the knee is bent at 30 degrees.

Joint pain in the hip is usually in the front of the hip and at times radiates to the knee but not past it. This sounds more muscular than anything. What hip strengthening exercises, if any, have you been working on?

I should have noticed your post before making my thread....

Foot injury (Peloton?) | TexAgs

Sounds like some posterior tibial tendonitis or tibial nerve irritation. Any changes with your riding volume lately or doing more rigorous rides?