I started physical therapy last week, and am learning a ton about my running mechanics. The good news is that I ran a quick 3 miles this morning, essentially pain free! That may sound like peanuts, but for me, that's a really, really big deal!
At Physical Therapy (PT), a treadmill and a video camera showed that my hips are dropping, my knees are buckling in a bit, and that my right ankle is pronating something fierce. I'm convinced this goes all the way back to a little foot injury in October that I ran through instead of resting, which eventually altered the stride enough to kill the left knee in November, which was bad enough to then kill the right knee in January. Maybe there is something to that whole butterfly effect theory after all!
Through it all, though, I've learned some very interesting tips on Correcting Overpronation from TriFuel.com,
"Stand in Tadasana (Mountain Pose). Make sure your weight is evenly distributed through the three main points of contact between your feet and the floor (heel, joint of the big toe, joint of the little toe,i.e. first and fifth metatarsal). Once you're in a proper Mountain Pose (and if you don't know how to do this, shame on you! go to yoga!), lift your toes. You should feel your arches lift. Now lower your toes, but don't let your arches fall. If you're like me, you'll feel the muscles in your lower legs engage, and just standing like that will tax your soleus muscles. At this point, you should feel like the muscles underneath the plantar fascia on your feet are engaged, the weight is evenly distributed between the three points of the foot, and you have three natural arches (connecting the three points of contact between your feet and the ground) forming a triangle on each of your feet."And a Matt Carpenter article from Runner's World entitled "Stride Right" had some fantastic injury-specific tips for correcting runner's knee, including:
"Actively engage the muscles of the buttock and the outside of the hip while your foot is in contact with the ground."
"Push off with your big toe. Concentrate on keeping your knees pointing straight ahead during ground contact."So the 2011 Wish List changed a little, but is currently as follows:
- Zumbro 100 Mile Run, April 8-9
- MN Trail Mix 50k, April 16
Superior Trail 50k , May 21
(conflicts with the Fargo Marathon)
- Fargo Marathon, May 21
- FANS 12/24 Hour Run, June 4-5 (or maybe the Minneapolis Marathon, June 5)
- June in CO
- Grandma's Marathon, June 18
- Afton 50k Trail Run, July 2
- Minnesota Voyager Trail Half??, July 16
- Minnesota Voyager Trail 50 Mile Run, July 30
- Great River Ragnar Relay (4-person Ultra), August 19-20
- Superior Trail 100 Mile, September 9-10
- Twin Cities Marathon, October 2
- Chicago Marathon, October 9