So after 3 or even 4 years of bouncing from one injury to the next Wane (Team OA RD) is finally taking on some professional advice, I have teamed up with www.northlightphysio.co.uk and www.starstrengthandconditioning.co.uk (Northlight Star Strength & Rehabilitation Centre, Northlight Gallery, Armitage Bridge Huddersfield )
Lets talk injuries;
All started approximately 10 years ago during one of James Thurlo's Open 5s when less than a mile from the start I turned my left ankle but been the stubborn fool I am, I attempted to continue on, eventually binning the run section and jumping on my bike for what turned into less than 500 meters before that too was too much! Since then I have managed to turn both ankles on several, occasions and more recently two bouts of plantar fasciitis have taken me out of the game, the first for almost three months and the most recent for almost 8 months. The last time I paid a visit to Si, at Mountain Feet, 1/2 hour latter I was on the road to recovery and less than a week latter I was back normal... regular visits to the Chiropractor and now Knee pain! yep I am falling to bits.
I should have stepped back sooner:
Having completed Transylvania 50 back in 2015 (huge thanks to Ally and James Young!) & more by luck than good planning or even training. I then went on and attempted Lakes in a Day, (another offering from that bloody James bloke) had I done any training at all I may have completed it on either of the times I attempted it another couple of valuable lessons! The realisation for me was that I was no longer a spring chicken and recovery and training are now something I need... but unfortunately too many injuries and not getting repaired properly, mean when ever I start to train again I just end up back in the limping, wining, complaining mess that I have come to accept.
The bottom line is I am unable to train successfully at present due to the simple fact Im carrying so many issues from past injuries...
Time for change:
I received a message on Facebook from the chaps up at North Light Physio and on the back of this, arranged a one to one meeting, which then has lead onto visiting Christopher Liversidge at there offices, for a full assessment and then less than 3 weeks ago, a further assessment with Sarah Walker – Sports Performance Coach specialising in Strength & Conditioning and Endurance Training. (results below)
I cant recommend having an assessment from them both asap, its a real eye opener and as has already been stated to me by them both, there appears to be no reason why with there help I cant find myself towing the line at next years transylvania 100! Im under no dilution about how tough it will be to get from where I am now to there but i am 110% convinced that I have the right people involved in making me make this happen! more importantly will Chris and Sarah survive?
Results of Functional Movement Screening
Name: Wane Law Date of testing; 01/07/16
Age: ? Event: Ultra Running
Notes and Recommendations.
Video analysis evaluation of movement (drop landing)
The hi speed camera showed :
- Knees coming in on landing (valgus).
Functional Movement Screening
Single Leg Hurdle step-over.
The observations showed :
OH Squat. Single Leg Bridge.
OH Squat: There was control throughout the movement, however it was clear to see that the movement was being restricted through lack of flexibility in the lower back, in order to improve flexibility should be improved.
Shoulder Bridge – during bilateral movement glutes were engaged and hamstrings relaxed, however moving onto unilateral, observation identified some weakness in the gluteal muscles, hamstrings particularly firing where glutes should be and you found it difficult to activate them when increased strength to perform the movement was required. (85/15 Hamstring/Glute Activation).
In the single leg bridge, on both sides, the opposite hip dropped, indicating a weakness in Quadratus Lumborum, particularly on the left side.
Overall Ok through movement screening, it is clear to see that you had good control and understanding of the exercises. Although the same key problems came up on a number of tests. The Glute muscles showing a lack of stability and control of supporting leg. Additionally there was slight posterior pelvic tilt during the overhead squat suggesting tight hip flexors and weak lower back muscles. During the single leg bridge there was more movement when the left leg was in contact with the ground (this indicates that the Quadratus Lumborum is not as strong on the right side).
What this means:
1. When running your glutes aren’t being used to stabilise your pelvis, which could further cause knee and ankle injuries.
2. Poor hip & pelvic stability caused by not using your glutes and QL.
3. The above means that you’re not using the major prime movers and relying on smaller, secondary muscles to run. Some of the muscles that should be used for propulsion are being used for stability instead.
1. Strengthen and activate glute and QL muscles
2. Strength and Gastrocnemius/Soleus and improve single leg stability which will support the ankles.
3. Practise running using the glutes. (Run tall).
4. Targeted stretching and strengthening – warm-ups, cool-down and eccentric loading.
5. Use of drills and plyos in warm ups to fire glute muscles and improve running technique.
www.Openadventure.co.uk www.mountainfeet.co.uk www.northlightphysio.co.uk www.starstrengthandconditioning.co.uk