Running

Musculoskeletal

Why did running suddenly get harder for me?

Unraveling the Mystery: Why Running Suddenly Became Harder

Hey everyone. Kate Edwards here at the question answering is, why did running suddenly get harder for me? And the question or the answer? I mean, is I have no idea but some things to think about could be over training. So overtraining is one of the number one reasons why running will begin to feel more difficult for you and it could be that you don't realize your overtraining. Most people don't realize it signs and symptoms include mental fatigue, physical fatigue. Things feeling harder, respiratory infections, forgetfulness your irritability injuries. Those types of things, can all be linked to overtraining. So that's something I would definitely think about and even if it's something you've always done, you can be over training if you're overloaded another areas of your life such as work or home. So just keep that. Keep that in mind and then the other thing is I would say make sure there's nothing going on physiologically. In terms of your heart or your lungs, did you have covid? You have long covid, those types of things. So overtraining is probably it or some kind of mental overload, another area of your life, but there could be a physiological reason so you might need to talk to a doctor about it.

Running suddenly feeling harder could be a sign of overtraining or mental overload. It could also be a sign of something physiological, so make sure to talk to a doctor if necessary.

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The question is, why did running suddenly get harder for me? Well, I don't have a definite answer, but there are a few things to consider. One possibility is overtraining. Overtraining is a common reason why running can become more challenging. You may not even realize that you're overtraining. Signs of overtraining include mental and physical fatigue, finding things more difficult, respiratory infections, forgetfulness, irritability, and injuries. It's important to be mindful of overloading other areas of your life, such as work or home, as this can contribute to overtraining as well.

Another factor to consider is any physiological issues. It's worth checking if there are any underlying heart or lung conditions, or if you have had COVID-19 and are experiencing long COVID symptoms. So, overtraining or mental overload in other areas of life could be the cause, but it's also a good idea to consult with a doctor to rule out any physiological reasons for the sudden difficulty in running.

How do I avoid foot problems when running a half marathon?

Avoid foot problems during a half marathon: expert tips

Hey, everyone. Kate Edwards here at the question. I'm answering is how do I avoid foot problems? When running a half marathon? So, first and foremost, I would say it depends on what the foot problem is but make sure you have socks that are wicking your sweat away so that you don't end up with blisters, make sure your shoes are a proper appropriate in terms of size. So you need to have probably about a half size bigger and your shoes, when running long distances. So that way you don't get black toenails. And then in terms of other things, you want to make sure that you have foot strength, hip strength, and Foot and Ankle Mobility. So any kind of mobility and strengthening routine, you can add to your training will be beneficial in a lot of ways. So there are a bunch of different things you can do. The other thing is I have a lot of my athletes get regular massages. So if you're a professional athlete, you probably don't need one. I mean, if you're a professional athlete, you probably need them more often than other people. But at least once a month, would be really helpful. Awful and stretch out your feet to. So yoga is great for that.

To avoid foot problems when running a half marathon, make sure you have proper fitting socks and shoes that are about a half size bigger than usual. Additionally, it's important to strengthen your feet, hips, and ankles with a mobility and strengthening routine, as well as get regular massages and stretch out your feet with yoga.

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To avoid foot problems when running a half marathon, there are a few key steps you can take. First, ensure you have socks that wick away sweat to prevent blisters. Additionally, make sure your shoes are the appropriate size, typically about a half size bigger for long-distance running to avoid black toenails.

In terms of prevention, focus on building foot strength, hip strength, and foot and ankle mobility. Incorporating mobility and strengthening exercises into your training routine can be highly beneficial. There are various exercises you can explore for this purpose.

Regular massages can also be helpful, especially for professional athletes who may require them more frequently. For others, scheduling a massage at least once a month can aid in foot care. Lastly, don't forget to stretch your feet. Yoga can be a great practice to incorporate into your routine for foot stretching and overall flexibility.

By following these tips, you can minimize the risk of foot problems and ensure a more comfortable and enjoyable half marathon experience.

How can I avoid getting achilles tendonitis when running?

Prevent Achilles Tendonitis: Key Tips from Kate Edwards

Hi everyone. This is Kate Edwards. In the question that I'm answering is how to avoid getting Achilles tendonitis when running and there are a lot of different things that happen to create tendonitis or tendinopathy but some of the things to look out for to help you avoid, this is make sure that you have flexibility in your foot and ankle joint. So stretch your gastroc stretch your Soleus which are both calf muscles. Make sure you have good dorsiflexion plantar flexion. So So dorsiflexion is when you bend plantar flexion is when you point, make sure you're doing some eccentric strength training. So for instance doing a calf raise but going up quickly and slowly lowering down, good hip extension is important and because if you're not extending your hip fully, then you'll be using your calf and your Achilles to actually pull through. So making sure that you have good hip extension and posterior chain strength. So glute strength, him. String, strength, gastroc, strength, okay. Have a good day.

To avoid getting Achilles tendonitis when running, make sure to stretch your gastroc and Soleus calf muscles, have good dorsiflexion and plantar flexion, do eccentric strength training, and have good hip extension and posterior chain strength.

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To avoid getting Achilles tendonitis when running, there are several things you can do. First, focus on maintaining flexibility in your foot and ankle joints. Stretch your calf muscles, including the gastrocnemius and soleus. Ensure you have good dorsiflexion (bending your foot upward) and plantar flexion (pointing your foot downward).

Incorporate eccentric strength training into your routine. This involves performing exercises like calf raises, but emphasizing a slow and controlled lowering phase. This helps strengthen the Achilles tendon and surrounding muscles.

Additionally, pay attention to your hip extension and posterior chain strength. If your hip extension is limited, you may rely more on your calf and Achilles tendon during running. Strengthen your glutes, hamstrings, and calf muscles to support proper running mechanics.

By focusing on flexibility, eccentric strength training, and hip extension, you can reduce the risk of developing Achilles tendonitis while running.

How do you release hip pain after running?

Relieve hip pain after running - expert advice on finding the source and effective solutions!

Hi everybody. Kate Edwards here and the question that I'm answering is, how do you release hip pain after running? This is a difficult question because it depends on where in the hip you're having pain and then also what's driving that pain. Sometimes we have hip pain and it's actually coming from our back and we don't realize it or it's a function of not having enough hip extension and over using our back or perhaps. It's a function of weakness or dysfunction in the lower foot. So It really depends on where it's coming from, but if you're having hip pain on the outside of the hip, what you can do is you can take a lacrosse ball and you can roll out your hip, or you could use a foam roller. You could use a Thera gun or some kind of massage gun, you could also do stretching for hip. So, pure form a stretching hip flexor stretching, you can do some neural Mobility. Perhaps some slump movement to get that nerve moving. But a a lot of it comes down to figuring out where that hip pain is coming from and what's driving it before? You can actually help

Release hip pain after running can be done by using a lacrosse ball, foam roller, Thera gun, stretching, and neural mobility. It's important to figure out what is causing the pain before trying to remedy it.

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To release hip pain after running, it's important to identify the source of the pain. Hip pain can stem from various factors, such as issues in the back, lack of hip extension, or weakness or dysfunction in the lower foot.

If you experience hip pain on the outside of the hip, you can try using a lacrosse ball, foam roller, or a massage gun to roll out and massage the hip area. Stretching exercises for the hip flexors can also be beneficial. Additionally, incorporating neural mobility exercises and slump movements can help get the nerve moving and alleviate pain.

However, it's crucial to determine the underlying cause of the hip pain before attempting any specific remedies. Understanding what is driving the pain will allow for more targeted and effective relief.

How often do you recommend that an active person gets massaged?

The Benefits of Regular Massage for Active Individuals

Hi, everybody. This is Kate Edwards here. And the question that I'm answering is, how often do you recommend that an active person gets massaged? So all the athletes that I treat. I say that they have to have a massage at least once a month, because it really helps to improve tissue flexibility. It gets rid of trigger points and it just helps you feel good. If you can afford it, or it's in your budget, I would say do it a little bit more. So, four times a month. So, once a week is Is really ideal in my mind, if you are somebody that really uses your body a lot. So if that's someone who's training all the time for races, or just pushing yourself really hard, the other piece, I'd like to say, though, is if you're not strength training, then that's something to add. Because the more strength training you do, the less trigger points. You're going to have in the less sore, you're going to be. So you won't feel like you need massage quite as much if you're going because of pain but definitely get a massage once a month. If you're a Active. And if you can do it more poor times, a month is awesome at this outs.

I recommend that an active person gets a massage at least once a month to help improve tissue flexibility and get rid of trigger points. If the budget permits, getting a massage four times a month is ideal. Additionally, incorporating strength training into your routine can help reduce soreness and the need for massage as much.

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As an active person, I recommend getting a massage at least once a month. This frequency helps improve tissue flexibility, eliminates trigger points, and promotes overall well-being. If it fits within your budget, I suggest considering more frequent massages, such as once a week, especially if you engage in intense physical activities or training for races.

However, it's important to note that incorporating strength training into your routine can also reduce the need for frequent massages. Strength training helps minimize trigger points and muscle soreness. So, if you're already strength training, you may not feel the need for massages as often, especially for pain relief.

In summary, I advise active individuals to aim for a monthly massage, and if possible, consider increasing the frequency to around four times a month for optimal benefits.

Can running on softer surfaces help alleviate some of the pain of shin splints?

Running on softer surfaces: shin splint relief or worsening pain?

Hey everyone. Kate Edwards here. The question I'm answering is can running on a softer surface. Help alleviate the pain of shin splints so shin splints occur, when there is a change in surface. So if you're somebody, that was running on a treadmill for a long time and then suddenly went outside or vice versa because of weather or time or whatever it is that's when shin splints often occur. So if you're going to if you have shin splints moving to a softer, surface may make it worse. Worse. It could make it better just because it feels better. But instead of changing the surface, what I would do is get to the bottom of why you have the shin splints in the first place. And a lot of times, massage therapy or physical therapy or Chiropractic Care can help alleviate some of those symptoms. So, you may just need some stuff to tissue work on the front of the shin. You may need help with ankle Mobility or something else that you may not even anticipate. I would also look and see. See, the did you just make a change in your shoes? Or do you have new Orthotics? All those questions are really important when figuring out why you have the shin splints.

Shin splints can be caused by a change in surface, but the best way to relieve the pain is to find out why you have the shin splints in the first place. Massage therapy, physical therapy, and chiropractic care can all help alleviate symptoms. Additionally, one should check if their shoes or orthotics are contributing factors.

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The question I'm addressing is whether running on a softer surface can help alleviate shin splint pain. Shin splints typically occur when there is a change in surface, such as transitioning from running on a treadmill to running outside or vice versa. In such cases, moving to a softer surface may not necessarily improve the condition and could potentially make it worse.

Instead of solely focusing on changing the surface, it is important to identify the underlying cause of shin splints. Seeking professional help, such as massage therapy, physical therapy, or chiropractic care, can be beneficial in alleviating symptoms. These treatments can address issues like soft tissue work on the front of the shin or improving ankle mobility, which may be contributing factors to shin splints.

Additionally, it is worth considering if there have been recent changes in footwear or the use of new orthotics, as these factors can also play a role in the development of shin splints. Understanding the root cause of shin splints is crucial in finding the most effective solution.

Kate Edwards, PT, DPT, OCS answers your Musculoskeletal questions. See all the advice Kate Edwards, PT, DPT, OCS has and get answers to your own Musculoskeletal questions.

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Kate Edwards is a physical therapist, author, speaker & educator helping to widen the lens on treating and caring for endurance athletes. Endurance athletes and those who care for them often believe that the definition of success depends on the physical performance of their bodies and how well they do at a race. Through 12+ years of successfully treating thousands of frustrated athletes while navigating her own injuries and health struggles, Kate knows and believes that an athlete's success is so much more than their body or their sport. She also knows that connecting with the whole athlete requires the tools, knowledge, clarity, and confidence to grasp the complexities and depth of what these people need to perform and be well within and outside of their sports.

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