any serious runners...?
29 October 2005, 01:16 PM
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any serious runners...?
little advice required please...
been running about 20 miles a week in order to shed the love handles and get a bit fit, but im starting to get a hellish bad back...really stiff and painful...could this be because i dont stretch before and after...?! or is it because i mostly run on concrete...?
any advice appreciated...
been running about 20 miles a week in order to shed the love handles and get a bit fit, but im starting to get a hellish bad back...really stiff and painful...could this be because i dont stretch before and after...?! or is it because i mostly run on concrete...?
any advice appreciated...
29 October 2005, 01:32 PM
#2
I would have said that not stretching is not doing you any favours. I used to really suffer from back back but this was before I started working out. What worked for me was mixing some back exercises (seated row, squats, etc) in with the runs which helped build my back muscles. I've rarely had any problems with my back since. I now run a similar distance to yours every week.
Running on concrete you will feel more in your feet, shins and knees from the severe impact. Getting the right shoes is probably the most important thing here.
If Stefan (ozzy) is around, his opinion is worth its weight in gold!
Always warm up and cool down with stretches, you will end up hurting yourself!
Running on concrete you will feel more in your feet, shins and knees from the severe impact. Getting the right shoes is probably the most important thing here.
If Stefan (ozzy) is around, his opinion is worth its weight in gold!
Always warm up and cool down with stretches, you will end up hurting yourself!
29 October 2005, 01:34 PM
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hmmm, thought so, however i read an article, think it was in mens health that said a scientific study had shown that there was no benefit from stretching...not saying its true, but to be honest, the pains only come on in the last couple of weeks, and ive been running since june...could it be cumulative...?
and wearing asics gel 1100 shoes, so okay in that dept...
and wearing asics gel 1100 shoes, so okay in that dept...
29 October 2005, 03:42 PM
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Hmm. Done a shed load of running myself in the past - not so much now but probably about 20 miles a week. Always on road so all the attendant jarring etc but never get any problems related to that - probably light on my feet (6' and about 12 stone). I've had bad backs after running for a couple of reasons.
a) lack of stretching and strength in my lowewr back. Think about how you spend your day - do you sit on your b*tt all day in the car/office/car then run? I found that toucjing my toes a few times before I went out helped a lot - start slowly, more stretching the lower back, then do about 10/15 toe touchs. PLUS always strectch the back in the opposite way - that is pushing the head/shoulders back. Like cats do. People always never do this.
Plus strength exercises. A good one is the equipment at the gym which lets you lean forward against your thighs and allows you to bend your back down and back. Or just 20/30 toe touches - but start easy as you don't want to mess your back up!
b) the other reason was that I've just been diagnosed with one leg longer than the other - by 10mm. Result of a break but some people are born like that. Had a hip problem for 3 years then this was found as the cause so have now got an insert to raise the foot. But had a bad back for a while to start with as my back readjusted to it's correct posture. Get your legs checked.
Also see if you pronate very badly. DO NOT rely on those poxy mats linked to a computer that even decent running shops have. They can be so wrong. Get to a Posiatrist and get your running checked on a treadmill with a video camera. I had this done when my leg length problem was diagnosed and she found that I also pronated badly. I now have 'motion control' running shows plus pronation control inserts plus a 10mm lift in my left show .... but no bad backs ...
You coulkd just be getting used to running if you haven't done much in the past/recently. So the cure is more running/exercise until your body is used to it. Look up some back exercises etc and see how it goes
Dave
a) lack of stretching and strength in my lowewr back. Think about how you spend your day - do you sit on your b*tt all day in the car/office/car then run? I found that toucjing my toes a few times before I went out helped a lot - start slowly, more stretching the lower back, then do about 10/15 toe touchs. PLUS always strectch the back in the opposite way - that is pushing the head/shoulders back. Like cats do. People always never do this.
Plus strength exercises. A good one is the equipment at the gym which lets you lean forward against your thighs and allows you to bend your back down and back. Or just 20/30 toe touches - but start easy as you don't want to mess your back up!
b) the other reason was that I've just been diagnosed with one leg longer than the other - by 10mm. Result of a break but some people are born like that. Had a hip problem for 3 years then this was found as the cause so have now got an insert to raise the foot. But had a bad back for a while to start with as my back readjusted to it's correct posture. Get your legs checked.
Also see if you pronate very badly. DO NOT rely on those poxy mats linked to a computer that even decent running shops have. They can be so wrong. Get to a Posiatrist and get your running checked on a treadmill with a video camera. I had this done when my leg length problem was diagnosed and she found that I also pronated badly. I now have 'motion control' running shows plus pronation control inserts plus a 10mm lift in my left show .... but no bad backs ...
You coulkd just be getting used to running if you haven't done much in the past/recently. So the cure is more running/exercise until your body is used to it. Look up some back exercises etc and see how it goes
Dave
29 October 2005, 04:33 PM
#5
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Dave's said pretty much everything that'll give you back pain when running.
To add to Dave's comments on stretching it's very important to stretch before and after (including a warm-up and cool-down) when you're either just starting out running or coming back from a long lay-off. Your muscles, tendons and ligaments simply aren't used to it and will take some help to get used to the abuse.
Nowadays, I very rarely stretch before I go for a run, but I've been doing it pretty much every day for the past 4 years.
Your hamstrings are tied into your lower back and I find if they are tight, it usually gives me twinges and aches in my back.
Most people have one foot smaller than the other and one leg slightly shorter. My left leg is a bout 2mm shorter so I wear so insoles to compenstate. The only time I get back pain is sitting at a computer desk all day
As a beginner, running on hard surfaces is a general no-no. There's enough impact running without adding to the problem. You could try running on grass or corss-country if you can.
Personally, I had problems with shin-splints and a condition called Anterior Compartment Syndrome. Physio's and my Doc said it was because I did lots of running on the road and in boots, but it turned out to be a simply down to my pronation and a pair of insoles cured it; well after an op and 12mths off from running, but it's never came back.
So, my advice is do the following for each of your runs :-
Find some softer ground and check you have decent running shoes.
Do a simple warm-up jog for 5 mins doing some heel kicks, knee lifts, side jumps (kinda like moving starr jumps). This a form of dynamic stretching
Then do some static stretches (hold for 10-15secs). Focus on your hamstrings, butt and lower back.
Then go for your run
Do a 5min cool-down (basically just jog/walk)
Then do some static stretches, but this time hold the stretch longer (30secs)
If you're still get pains in your back, see a Podiatrist and make sure your gait isn't causing the problem.
Stefan
To add to Dave's comments on stretching it's very important to stretch before and after (including a warm-up and cool-down) when you're either just starting out running or coming back from a long lay-off. Your muscles, tendons and ligaments simply aren't used to it and will take some help to get used to the abuse.
Nowadays, I very rarely stretch before I go for a run, but I've been doing it pretty much every day for the past 4 years.
Your hamstrings are tied into your lower back and I find if they are tight, it usually gives me twinges and aches in my back.
Most people have one foot smaller than the other and one leg slightly shorter. My left leg is a bout 2mm shorter so I wear so insoles to compenstate. The only time I get back pain is sitting at a computer desk all day
As a beginner, running on hard surfaces is a general no-no. There's enough impact running without adding to the problem. You could try running on grass or corss-country if you can.
Personally, I had problems with shin-splints and a condition called Anterior Compartment Syndrome. Physio's and my Doc said it was because I did lots of running on the road and in boots, but it turned out to be a simply down to my pronation and a pair of insoles cured it; well after an op and 12mths off from running, but it's never came back.
So, my advice is do the following for each of your runs :-
Find some softer ground and check you have decent running shoes.
Do a simple warm-up jog for 5 mins doing some heel kicks, knee lifts, side jumps (kinda like moving starr jumps). This a form of dynamic stretching
Then do some static stretches (hold for 10-15secs). Focus on your hamstrings, butt and lower back.
Then go for your run
Do a 5min cool-down (basically just jog/walk)
Then do some static stretches, but this time hold the stretch longer (30secs)
If you're still get pains in your back, see a Podiatrist and make sure your gait isn't causing the problem.
Stefan
30 October 2005, 09:25 AM
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cheers lads...
going to do some low impact this week; bike, cross-trainer, etc and try alot of stretching...bugs the s*it out of me when i cant exercise properly...!
going to do some low impact this week; bike, cross-trainer, etc and try alot of stretching...bugs the s*it out of me when i cant exercise properly...!
30 October 2005, 02:30 PM
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i used to run regularly and used to regularly have injuries. However, the last 9 months i've had a persaonal trainer taking me through a core strengthening programme and since i never have any such issues.
Other advice would be stretches before, after and in between will do you the world of good. Plus regular sports massage will also help
Sean
Other advice would be stretches before, after and in between will do you the world of good. Plus regular sports massage will also help
Sean
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30 October 2005, 09:03 PM
#8
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As a matter of interest what is your day job?
If your sitting down all day then stretches and warming up is a must, maybe even consult a physio for proper back warming excersises.
Sometimes its the muscles within the back that cause the problems, these have special excersises to target them.
If your sitting down all day then stretches and warming up is a must, maybe even consult a physio for proper back warming excersises.
Sometimes its the muscles within the back that cause the problems, these have special excersises to target them.
Last edited by +Doc+; 30 October 2005 at 09:05 PM.
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