help please!!!

johnnysmack

i used to run 3 r 4 yrs ago n hav recently started again except this time a really old lower back problem is a lot worst now den it was back den. wen i run even after couple hundred metres all across my lower back feels like ive just done a load of dead lifts. i stop n stretch it out every so often but its der till i stop. does dis mean i just need to strenghten my lower back r is it f**ked!!

also the inside of my 2knees r kinda dodgy too wit d left worse. the knee pain eases after while but is also constantly der. again is it just d shock to dem after being sedentary for so long r are they f**ked too?

the combination of d 2 makes me run like a hobbling old man when my previous run was a long easy stride wit very little impact. any insight would b great. thanks.

johnnysmack

anyone!?

celestial

You will have more luck posting in the Marathon/triathlon forum dude. There are more lifters than runners on here;)

johnnysmack

oh right, thanks

TiM_rEAPeR

My guess, try increasing your strength in these regions by isolating your back muscles. Try stretches and look up back exercises, but don't go to heavy with the weights. Maybe some slow pull-ups or the 'superman'.?

The core muscles are generally the key to holding your body together? Do you have a strong core? a weak core can usually cause problems with your back and legs.

Im a runner also, but a strong distance swimmer. Swimming can be amazing to even up body muscles and all round integration and body sync. Try swimming on your off days, front crawls with a mix of sprinting. It will also help to loosen your muscles and increase flexibility and remove tightness.

Maybe just take it slow for now, the fact is.. you can't race into the form you used to have. So be patient and your goals will be reached. All is never lost! The anticipation of something to come is almost greater then the end result, so just have fun training, don't beat yourself up

figs

Johnnysmack,

It may be just the initial shock to your system, but you've obviously had some back/knee problems in the past. If you've never done so before, I suggest you get you're gait analysed, and to check the running shoes you are using are suitable for you.

Wearing the wrong shoes, or shoes that are old and have lost support can cause the muscles to undergo increased forces during your runs that can cause injury.

AmphibianKing in Bray may be able to help. www.amphibianking.ie

Roper

Johnnysmack,

I think you and I share a problem! For a long time after 1 or 2k I would beging to feel the stiffness you describe, like two days after a deadlift session in my lumbar spine. It stopped me from running for about 6 months a while back, it was severe discomfort. A few things have helped.

Firstly, I do mobility exercise before each run. Raises, samson stretches, fire hydrants, supermans and the like to loosen out the hips and lower back. I do theses until I have a sweat up and then I go out.
Secondly, the hamstrings can be the culprit with many lower back problems. I'm lucky enough to have access to some experienced running and athletic coaches so I tapped into their experience and thankfully, it wasn't just me who had the problem. I was told it can be hamstring flexibility but since I had good flexibility, I thought maybe it was hamstring strength in my case (a bit of self diagnosis there!), and I seem to have been correct as building up my hams has helped.
Lastly, and I suppose this would go under the heading "use with caution", what I've found is that unless the feeling (I wouldn't call it pain, more like soreness/tenderness) is really bad, if I just keep running through it, it works itself out and after a few minutes I don't feel it anymore.

Oh and of course, shoes shoes shoes.

Hope any of that helped.

johnnysmack

thanks for all d tips guys. even wen i was running well few yrs ago i had d lower back problem but it was only barely noticeable compared to wat it is now. n now dat ye say it my strength for core, hamstrings, thighs and flexibility for each of them wer considerably better den it is now. il try out wat ye hav suggested n hopefully improve. thanks again, much appreciated.

shels4ever

I've jsut started back running after a long lay up and had similr problems, Do you jsut go out the door and run, try walking the first 100 m and then start to jog, the hamstring and core can take a lot of work , tight hamstrings can result in back pain , the exercise samson stretches, fire hydrants are great, but if you startin off you might find a sore ass or hamstring the day after so plan your runs.

How far are are you running before you feel this , also does the pain run down our leg? there are some good siatic streachs that you can do also.

if it doesnt improve see a physio

johnnysmack

i normally do fast walk first 300m r so, do quick stretch and it comes on den within 200m r so n stays till end. no pain at all in legs except d knee but i find dat normally goes after a while once i get into it. on d plus side ive found d fitness slightly improving so ders at least one positive!