To Run...Or not to Run? - JP Fitness Forums

kinney1 · 02-12-2008, 08:40 AM

My left foot seems to have a normal arch, however my right foot pronates pretty significantly. My right foot seems to strike on the right outside portion of my foot. This has made me a true beliver in the kinnetic chain. When I run on my treadmill (even speed walk on an incline) I seem to irritate the outside of my right knee and my right hip gets extremely tight. It might irritate my IT Band. I now believe this is all because of how my right foot strikes the ground, and that it radiates up my leg. Does this sound like I could be right?....I have purchased good running shoes and several over the counter orthotics. Unfortunetately, the only thing that seems to work right now is not running. It is a tough pill to swallow, not being able to run on even a treadmill. I know I can continue to do some form of circuit training without rest to get my heart rate up, but I would like to be able to run....I was wondering if people felt custom made orthotics are worthwhile, because I know they can be very expensive? Any other opinions? Thanks for your time.

Mahler · 02-14-2008, 06:08 AM

You might want to post this in Injuries and Rehab. There are a few pretty good guys in there that might be able to help.

Ian Kay · 02-14-2008, 09:55 AM

I would highly recommend fixing the pronation. It's no coincidence that your knee and hip feel it... you nailed that on the head.

Fixing imbalances/rotations isn't fun, but also realize this: avoiding running is a good step for now, but if you have a "significant pronation", and an assymetrical one to boot, then any circuit training/lifting with your legs isn't the best idea either. Squatting/lunging/deadlifting may not cause the immediate irritation of the treadmill, but it will down the line. At the very least, it sure isn't going to help fix your running problem.

I can't see you, and I don't know your build, etc., but I can recommend using a foam roller as step 1 (ITB, quads, piriformis)! Why not get a tennis ball while you're at it and hit the bottoms of your feet and calves too. Loosening up some fascia is a good way to move things in the right direction.

UConnJulie · 02-14-2008, 10:59 AM

Didn't I answer this elsewhere?

Aha! To run or not to run (moved)

kinney1 · 02-14-2008, 11:10 AM

Thanks for the posts. Julie - the email was already moved to the Injuries section, thanks again.

I started the foam roll work this morning - man that hurts on the IT Band! I ususally only use the foam roll for my thoracic spine. I have been using the ball on the bottom of my feet as well.

I am also going to try and add some mobility to my calves/ankle (I found an exercise under Mike Boyle's 8 mobility exercises article)

Is there anything else I can do (exercises) to help my foot from striking on the outside? I have no desire to go to a Podiatrist.

UConnJulie · 02-14-2008, 08:55 PM

Normal gait mechanics are such that the lateral part of the heel strikes first, then as the foot comes to foot flat and the body's weight shifts forward over that foot, it pronates (rolls in). Normal mechanics.

kinney1 · 02-15-2008, 07:58 AM

Sorry - My right foot actually supinates. It rolls to the outside. I confused it with pronates.

dfpt · 02-15-2008, 12:37 PM

It did throw me off initially to hear that your right side pronated more than your left. Clinically, we usually see a left side that pronates more than the right. The left side pronates more because of a high incidence of a left anterior pelvic rotation. Without going into specific details on fixing a left sided anterior rotation, just make sure you are performing mobility drills and foam rolling both sides, not just the symptomatic side. If you are a true supinator, a shoe designed for cushioning (vs. control or stability) would be more beneficial with an additional SOFT arch support to make sure the arch makes contact with something while walking or running. Also, emphasize stretching the right adductors.

UConnJulie · 02-15-2008, 12:37 PM

Some people are just structured such that they supinate. For others it is more of a hip issue. Work on the other stuff and see what happens. A podiatrist won't be able to do anything other than build custom orthotics, which may or may not help.

Barrett · 02-15-2008, 01:04 PM

I have the same problem, I supinate. I have recently purchased custom orthodics. They seem to be helping, my shoes dont wear out on the outer forefoot section. They are a bit pricey, 400 dollars, but they will replace them for life. They take a while to get used too.

But before you enter this purchase, how many miles do you run???

kinney1 · 02-21-2008, 10:19 AM

Thank you guys very much for the responses. I actually don't run very many miles at all right now. I was running under 10 miles a week on a treadmill. I would add some running work in after my resistance training...SO I will use my foam roll, continue to stretch my calves everyday, and I will strecth the adductors (I'll probably use that Core Performance stretch). Am I missing anything?...Would it be safer for me to use an Elliptical, although it isn't my first choice?