The Leg Bone’s Connected to the Shin Bone

I’m pumped to (cautiously) say that I think my peroneal tendonitis has been mostly cleared up!

A huge shout out to Kelsey at Spine Guys and Dr Hayer at Back and Body Health for getting my body back to normal. Ish.

Last Tuesday I went to my chiropractor for an adjustment and boy, did my body ever need it! After my Tuesday adjustment I noticed a huge difference in my running on Wednesday. So much so that I think a lot of my leg issues have to do with my hips being uneven.

For years I’ve battled with my left hip rolling up and in, basically shortening my left leg and the left side of my body.

I’ve also dealt with shin splints and peroneal tendonitis on my right side as well as my right ribs slipping out.

So in my completely not-a-doctor opinion, I’ve decided it’s all connected. I’ve used my epic skills in MS Paint to draw a diagram which will hopefully help with my explanation. If not? It’s still a totally epic drawing.

Crooked Body

I hope my drawing and summary makes sense.

After my adjustment last Tuesday and my speed work on Wednesday I had zero pain in my right leg. Seriously. ZERO!

My chiro instructed me to do some work to get my body used to being even (confession: I may have made a zillion trips to the bathroom mirror on Tuesday and Wednesday to check the alignment of my hips) so I’ve been doing squats, lunges, bridges and leg lifts to help isolate my glutes and convince my left side to start engaging.

And? Here is where I eat my words from last week. I said I don’t post mini-workouts on my blog and now I’m going to post one for you. I suppose that’s a perk to this being my blog – I can change my mind if I so choose 🙂

bum workout

I try to complete this workout after every run, it takes about 4 minutes. How do I know it takes four minutes? Well, when I make tea I set a time to steep it (otherwise I’d completely forget) and in the time it took my tea to steep I was able to complete my workout 🙂

Amanda also has a wonderful post on overcoming quad dependence and strengthening glutes here

I also found an excellent workout from the NTC app I spoke about last week. It’s in the Get Focused section and is the Perfect Alignment workout by Gabby Douglas. The first time I did this I thought I was going to die after 10 minutes, so I guess that means it’s working, right?!

photo (2) photo (3)

The five exercises above are repeated three times for 15 minutes (go math!!) and, guys, it’s hard.

Note: since the NTC app is a free app and not a paid program or a workout prepared by a personal trainer I decided it’s okay to share on the blog. If you don’t have the app already, seriously – get it! 🙂

My hope is that by strengthening the weaker areas of my body (core and glutes) I’ll be able to teach my left hip to stay put and that will help prevent (or, at the very least, reduce) any injuries in the future.

Tell me: What are the weak areas in your body? What do you do to strengthen them?

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12 thoughts on “The Leg Bone’s Connected to the Shin Bone

  1. For real, I’ve recently figured out that I’ve been using my glutes to do things my core should be doing. Like standing upright. I’ve noticed that while even doing things as boring as waiting for the toast to pop, I’ll have to consciously relax my glutes and engage my core.

    Yes, it’s true, and you heard it here first. I am literally a tight-ass. And it pulls the two sides of my pelvis way, way out of alignment, sometimes in separate directions.

    • Wait – I’m supposed to used my core to do things?! I really do have the weakest core, like ever. I also need to work on that.
      I’m guilty of engaging my hamstrings instead of my glutes, and then over stretching my hamstrings. I’ve known this has been an issue since I was 19. And? It’s still and issue. Oops.

  2. I’ve been dealing with the same issues, peroneal and Achilles tendonitis. I’ve had shin splints and tight calves. I think I’m almost healed too! I’ve been doing more core and strength training but I’ll definitely try these workouts. Thanks for sharing!

  3. Eh, we’ll call you on your bluff for more troublesome things. But don’t get all carried away, missy… And I sooo hope your peroneal is healed. I now have an ouchy soleus where it inserts into the back of my knee, though the hamstring seems to be okish now. It’s never ending. But yes, the principle in human movement science to which you refer (as in, the interconnection) is the kinetic chain. I definitely can confirm that issues in my hips and my ankles have caused the majority of problems in my body. I got to PT that specializes not only in adjusting/releasing thru ART, graston, massage, Etc, but also then puts you through your paces to improve your muscle activation and proprioception. They are incredible. And I get to workout/get worked on next to Chicago’s pro sports players. It is hilarious-I am a TINY person. They are not. We are equally as difficult to work on–my body likes to be challenging, regardless of its size. Thank god I have a high pain threshold lol

    • I hear you on the high pain threshold! I’ve been known to walk out of my massages bruised. Oops 🙂
      How cool that you get worked on next to pro athletes. I’d totally be that girl geeking out next to them!

      • It’s pretty fun. And certainly hilarious. Some of them are sooooo nice and friendly and down to earth. Other, ahem, are so full of themselves. As in, never get off their phone don’t even actually say hi to their therapists.
        But they drive SWEET cars 😀

  4. Love the artwork! Once we understand what makes “our” body “special” we can work on making making it work for us. Good luck!!!

  5. Pingback: Link Love: 3/29 | Cowgirl Runs

  6. So funny, I had the same problem in high school that led to my ligament tearing away from my bone. Super fun. It’s been over 10 years and I remember the pain the day it happened. I don’t remember a lot of painful track workouts but that one was one I’ll never forget. I spent 2 years in PT re-aligning. I haven’t had any major problems (knock on wood) since!

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