Flat foot plant (Read 1052 times)

Do you have an old injury that might be affecting the way you walk/run? I had ACL reconstruction around 2 years ago and have found that I limp a bit when I'm tired. I also learned the hard way this year that limping is hard on the body in other ways! My best suggestion for you right now would be to cut back on both the intensity and the duration of your running until you find something you can do WITHOUT having one foot land funny and/or limping. Stay there for a while, and then gradually work up, no more that 10% increase / wk AND using your change of gait as a "stop" signal. It should gradually get better and should keep you from getting hurt. It's frustrating not to be able to run what you want, yes. But if what you're doing causes you an injury (as it probably will if you keep it up!) it'll keep you from running AT ALL until it heals. Do yourself a favor and keep it to what your body can handle at this point. There's a chance you might not be ready for a 15K in 10 weeks. But there's an even greater chance that if you ignore the signals your body is giving you - AND THIS IS A SIGNAL! - you'll end up hurt even worse. And that'll keep you from running your 15K too. Most people I know who are just starting running shoot for a 5K in about 3 - 4 months. That's one third the distance in half again as much time. You might want to consider adjusting your goals, espeially because it sounds like your feet and legs aren't ready for training for a 15K. I know that's a hard thing to hear, but it's important to learn to listen to what your body's telling you. It's the path to a long, happy running career, which I wish for you. Janell

I don't know much about stretching for injuries, but I bet you could Google some good results. I think you'll be able to tell pretty easily if there's a large difference between the flexibility on your right and left sides. Just be careful when stretching too - it's possible to over-do it and hurt yourself stretching too! (I know, sounds like a no-win situation!) Be gentle with yourself. Don't bounce. Don't force. Be consistant - every day, GENTLE, holding for a good while (like 30+ seconds) and you should see improvement. Good luck!

Today after my run I find myself walking around the house making sure HEAL then toe!!

That comment got me thinking... If you have to consciously remind yourself to do that, maybe it's more than a hamstring issue. Could it be that your calf muscles are too tight, and your shin muscles are not strong enough to pull your foot up before you land for the proper heel strike? When I get shin splints, my foot just flops onto the ground, similar to what you're describing.

Mikeymike, I have been wondering if I am over thinking this and from your post it seems I may have. I tend to do that with new things. I have found a nice park to run in. About 1.25 to 1.5 a lap. I think I'll start at a fast walk and work up. Also on Sat I'll check out the local Running Club and run with them. While the internet is a great place to get answers I think some one actually watching me run will be a huge help too.

Nobody had to teach you how to do it--you just one day wanted to get someplace faster than you could walk and *voila* you were running. Your body knows the best way to do this and--even if you haven't run in a long time--it will remember.

I totally agree with what mikeymike is saying. On a similar note, I've noticed in my own running that the first 5 to 10 minutes of most runs often feels really wierd (tight, uncoordinated, not smooth, overly self-conscious). As I get warmed up, my mind goes elsewhere, I stop paying attention to each step, and then everything falls into place (sort of like 'seeing the forest through the trees'?). If I recall, when I first started running, it took a long time to get into this "comfort zone". And stretching a little bit (gently) about 5 minutes into my run helps me loosen up and get there faster. I suspect as you continue to gain strength in your running, you will notice each step a lot less.

Way to go, Starflight! Sounds like you've found the solution to your problem and are well on your way towards enjoying a lifelong running habit! Enjoy!

There are several schools of thought on the footstrike issue. Some say that it is the "natural" gait of ALL runners to run mid-foot/forefoot first and that it's the evil shoe companies which have ruined everyone's natural stride. Others say that it varies from person and that you shouldn't try to foce a change from whatever's YOUR natural footstrike. Still others say that your footstrike will change naturally as you evolve as a runner. ::shrug:: My take on it is if it hurts, you're doing something wrong. I'm a heel-striking shuffler of a runner right now. A few months ago I tried to switch to a midfoot strike on the theory that it would help prevent injuries. I started hurting within a few days, and started having nagging little aches and pains that I hadn't had before. I went back to my "natural" heel-strike and they went away. I decided that if something was supposed to prevent injuries and it was causing them, then it wasn't a good solution for me. Not saying it won't work for others. Just not for me right now.