I have this history of low back pain. I really can only say it started about 5 years ago when I injured it moving a full 10 gallon cooler of water on my own- really bad idea. I've only had slight flare-ups of pain and aggravation since. If I lift without using my legs, or twist funny, or sleep on it funny- yeah, it hurts.
But nothing has EVER hurt as bad as before the August 1 Long Training Run with New York Road Runners. I had been increasing my mileage gradually, and following my plan. I knew I'd have muscle soreness. I knew I'd feel tired and fatigued. What I didn't know is that my back would cause me the worst pain I had EVER experienced. I woke up, and my back spasm'ed, and wouldn't let go. It cramped up so tight- it didn't matter if I sat up, laid down, nothing- it HURT. It hurt so bad, I was crying. I can't remember being in pain that bad- ever. I'm sure I have been, but this is by far the worst I've felt in a long, long time.
So what did I do? I ran anyway, when the spasm calmed down....after lots of slathering on of BenGay, popping Tylenol Extra Strength (Aleve, my go-to anti-inflammatory wasn't doing diddly), and waiting until the end of the day for my muscles to warm up. I ran the long training run, along with my other runs the week before. Yes, I ran even when it didn't feel 100%. Guess what- the running DID NOT make the back pain worse. So for a week, I was in agony.
I saw my friend, a Sports Medicine Doctor I have referred many athletes to as an Athletic Trainer (I've been to him once about my back, 5yrs ago)...he was running the Long Training Run, and zoomed by with ease- "Hey Doc! I need to make an appointment with you!" He called back "Call me on Monday and set something up".
I made the appointment, and here I am today, with the answers. He took a look at my back, put me in different positions to see my hip flexibility- "Your Iliopsoas is tight" he says. (Go to http://en.wikipedia.org/wiki/Iliopsoas to learn more about this muscle) Then he has me run in the parking lot and on the office treadmill, with a fellow ATC videotaping my gait from the side and behind. What did the video show?
Well, for one thing- my gait/stride is different on land than on the treadmill. For the land video, the standout issues were: 1) My footfall was way way, WAY out in front of my body, with my leg fully extended (not a true heel-strike), 2) My hip extension in the follow-through phase of my run was not enough. Noticeable limitation of hip extension (due to tight iliopsoas), 3) I wasn't pulling my foot to my butt on the turn-around. I just didn't have the hip flexion and didn't use my hamstrings to pull my foot up after the foot-strike, and finally 4) Overall my form looked just OK. No major problems with pronation (normal, although the right foot pronates more than the left), no problems with rotation or follow-through with the legs (other than lack of motion).
What did we find when we looked at the video from my running on the treadmill? 1) Much better (i.e. shorter) stride with foot landing closer to my body (not way, way, WAY out in front), 2) still problems with quick foot-fall to butt-kick in form, 3) still straight leg in foot-strike (more of a ball-of foot landing rather than heel), 4) on left footfall, I drop my right hip. This means that my left gluteus muscles are weak, and don't hold the hip stable and straight across.My hip "dips" on the right side, and finally 5) my hip/leg extension is just not good enough.
So, what do I do to fix these problems (weak glutes, tight hip flexion, bad hip flexion and extension, landing with straight leg out too far from my body)?
For the hip flexion (iliopsoas) tightness, I was prescribed ART massage treatment, by either a physical therapist or chiropractor. I'm hoping to find someone who takes my health insurance (wish me luck).
For the running form issues, I really need to do the following drills:
Side Steps
Cross-overs
Skips
Butt Kicks, High Knees, Backwards
Strides
I especially need to work on high knees, skips, and butt kicks- that's what I'm lacking in my form.
I need to read up on Chi Running and the Pose Method of Running, and practice landing with my foot under my body with my knees bent. ("nose over toes" as my track coaches would say in high school)
The good doctor also suggested I do 1 leg skip drills (to focus on bringing the leg/foot up and down quickly with proper form). Another suggestion was to look up Lauren Fleshman on YouTube and try some of her drills (although, I was advised to stay away from the "crazy drills. you'll know which ones those are".
He also said running in my Vibram Five Fingers would be good, so that I'll run with proper form, as opposed to the wrong form I've been using. "It's not the worst I've seen. It's pretty good. We just have to tweak a few things." That made me feel pretty good overall.
So, here I go. Wish me luck. And thanks, Dr. Silberman, for taking the time to look at me (especially since I couldn't do it myself! ;-) haha) It pays to know a good doctor!
