[BamaDave]

Lisa,

The PT looked at my shoes and the wear pattern was clearly different on the new ones. In fact, I don't know how I missed it myself, it was so obvious. I was clearly over-pronating in the new pair, with lots of wear on the inside of the heel and almost none on the outside. In contrast, he thought the wear on my old pair looked exactly right, with a little more on the outside versus the inside. He also looked at the shoes I wear to work (actually a pair of trail runners) and said the wear on those looked nice and even. My doc made a remark asking me whether anyone had ever said I was a heel pronator, and I said, "no." But obviously that's exactly what I was doing in those new shoes. Now it definitely is time to beat them to smithereens!!!

The PT seems like a nice, patient guy. I get the sense he doesn't think this is a big problem... maybe not worthy of extensive PT?!?!? I dunno... I know a lot of runners have this and don't get to go. Today was just another dose of cortisone plus the shoe analysis. I still would have expected at least some stretching recommendations by now?!?!? Go figure.

You do need glute activation before exercising (and probably before running too) but the dynamic warm-up you're already doing includes it. All of those single-leg RDL variations are all glute activation, so I think you're covered. Both routines are good warm-ups. You might try the movements from the hamstring article one day and use the dynamic warm-up another day. See which movements you can feel in your glutes the most, which ones seem to get you set-up for a better workout.

That sounds good!! I definitely feel the exercises from the dynamic warm-up in my glutes!

I'm trying to figure this one out. If I could see you do it I might see what's happening, but without seeing you...

Maybe you're lifting the dragging leg just a bit, using the TFL to lift the leg, which would pull on the IT band and therefore your knee?

If you think it's a tight adductor on the injuried leg, then I'm guessing that the adductor is tight because it's over-active, trying to make up for the glute medius not doing its job. I'm so guessing!

My video camera is not working, so I can't video tape myself doing it too easily.

Actually, when that leg is the dragging leg, I don't feel much pain at the knee. It just won't go down as low!! Noticeably different from the other leg.

When you did those lying leg raises today, were you able to keep your heel leading the movement and keep the load in your glutes (rather than letting your toe lead and the load shifting to your quads)? Refer to the picture in the hamstring article to see what I mean. If the exercises in that PT article are too easy and not effective, you might use the movements from the hamstring article as your PT to do daily. What do you think of that idea?

I think I had the form okay. I kept checking to make sure I felt a contraction of the glut. med. muscle. I'll try some from the hamstring article as well. I'll probably keep doing the pelvic drops for awhile, because even though I did all the sets/reps, I could tell there was some fatigue.

Thanks, Lisa!!

I'm trying to decide whether to attempt the short sprints this weekend. If so, it will definitely be just a few. I've had enough of limping around.