100% a perceived 'setback' can actually be a step forward to becoming a better athlete, knowledge and better form. I'm experiencing pretty much the same thing as you at the moment Seth and sharing my PT/recovery/strengthing in my videos. It's comforting and motivating to see someone else working hard and making the correct steps. Great work Seth
Running with Marc That’s quite profound about a perceived setback actually being a step to becoming a better athlete! Great channel, Marc! I’m happy to see you’re heading in the right direction!
Indeed Marc, however so many talk the talk and not walk the walk. I was laid off for 3 months last year and came back in second half of year, to the shock of many a talker, with new PB's at many distances and selected at international level for marathon.
I have had severe Achilles Tendinitis and very severe Plantar Fasciitis and have gone to PT for both. I have learned that the absolute best thing you can do for PF is stretch, stretch, stretch, multiple times every day, with long holds (60+ seconds). Calf stretching and toe stretches (pulling the toes back) are the most important ones. I have also found that strength exercises for calfs, hips, ankles, and feet are good for both injuries.
Great post Seth! I've learned that standing with one foot in front of the other, as if you were standing on a tight-rope, is HUGELY helpful in strengthening all of the intrinsic small muscles we so often take for granted in our feet. Easy to do and makes those endless hours standing on the sideline cheering little league soccer super productive!
I had a physical therapist (who's now retired) that utilized a combination of 3 treatment modalities - Ah-Shih, Shiatsu & Masso Therapy. Shiatsu is where is the pain is reflecting and Ah-Shih is the source of the pain. When we describe the pain, we describe the Shiatsu point. My physical therapist treated the Ah-Shih point, not the Shiatsu point. Once I told him where the pain was (my left-lower back), he knew exactly where the pain originated (i.e. the source of the pain) -- just above the left knee. Ah-Shih in Chinese means OUCH in English - it’s the OUCH point. In other words, when we touch the source, we usually go “OUCH!” The source of my pain, as just mentioned, was just above the left knee. The therapist used Masso Therapy, which is a specialized massage technique, to treat the source of pain. Therefore, he used that technique just above my left knee; and as a result, the pain in my left-lower back disappeared. Prior to his retirement, he treated professional athletes. The treatment he utilized was similar to undergoing surgery. Actually, where chiropractors, massage therapists, and surgery has not helped, because they only treat the symptoms, he has helped patients recover, and recover a lot quicker, because he goes to the root of the problem. He was similar to a Naturopathic Practitioner in the area of muscular therapy. I recall him saying that almost all back problems are muscle related, and that’s why chiropractic manipulation and surgery don't really help long-term. Patients even flew in from other states to see him, because that’s how good he was. Nobody else like him.
QD: last year I solved my plantar fasciitis, and it reinvigorated my love for running. Learning about the Correct-Toes thing, and starting to wear it semi-regularly has been a real eye opener. I suggest everyone look into the explanations of what it does for you, and also what most running shoes toeboxes do. I really think Seth should consider this, especially with runners knee... GET HEALTY SETH!! 💪🦶
What I learned from my pt is to make sure that you train your muscles equally to the level of distance increase otherwise you will end up injured so keep on doing exercises to keep al the muscles strong and healthy!
Hamstring injury took me out of a M targeted as my BQ race a few years ago, saw physio, golden gem was “prehab”, since been doing body weight strength training 5/7 days/week (only 20-30m/d) and peaked this year with 5M and 2 ultras and no injury - “a stitch in time “ is the secret I think.
To focus on strengthening the legs as I am suffering from a weaker left hamstring which gets tight as it works harder than the right. So just focusing on strengthening the legs through out the year
QD: I documented my progression from runners knee to coming back to running. I learned many new workouts, techniques, improved running form and ultimately gained a better insight into how to minimise the risk of injury in the future. I am really pleased to have gone through the process
QD: What I learned thru my physical therapy experience would be persistence. I tripped while running a hiking trail and dislocated my left shoulder. I had to have surgery to repair the damage and ended up with a frozen shoulder. Thru PT I learned the exercises and once the insurance coverage ended, I had to do the work on my own. I took almost 1 year to get all of the mobility back but I had to be persistent and work at it every single day
Ken Pfaff This is probably the best advice on here. Persistence is a key aspect of being a runner in general, and is increasingly important when we’re trying to recover! Great job fighting to get back in running shape, Ken! 💪🏼
Injuries are a gift! Without a running injury I wouldn't have began resistance training, which changed my body entirely and made me a stronger runner. Sometimes the field needs rest, and reap a harvest in another field.
Im new to running. In 2019 I hiked over 1500 miles on the Appalachian trail! That trail has a ton of elevation gain. It gave me the confidence to start running and I was able to do 10 miles my first time out. It was miraculous to me, but as you know hiking muscles are not the same as running. After two weeks of running 6 days out of those weeks with 2 days rest, I managed to hurt my ankles something awful. I lowered my mileage to 2 miles a day but they continue to pain me so I stopped for a week. I use Altra shoes to hike in and I love them! I also love them for running. My calfs and Achilles are strong, but apparently my ankles aren't up to snuff. What could I be doing to strengthen them so I receive less injuries? I'm absolutely addicted to running now. I run mostly trails and some road fyi. Your channel is amazing thanks for the help!
QD: As to Physical Therapy, the same rule applies as with running...better to do a bit too little than to do too much. As a running coach, I have seen (and personally experienced) runners who, in an effort to heal more quickly, actually “overdo” the physical therapy. A prime example is the use of rolling devices. These tools are excellent for recovery and for PT, but overused or used incorrectly can make the injury worse instead of promoting healing. Start slowly, build up gradually (as Seth is careful to mention in every video about PT), and definitely monitor those pain levels before, during, and after the PT session.
I was so excited to run my first marathon in a weeks time but have developed an overuse injury in my knee. Feeling so down about it but watching your videos has inspired me to get going with the rehab so I can get back to training again! Thanks Seth!
For the runner knee problem, I would highly recommend doing spanish squats. Also, slow eccentric squats as well as isometric squats are very helpful (they help in strengthening of the tendons)
they had me put one leg on a step and raise up. found after 6 rep my left would collapse inward. they had me use a smaller step with dumbbells and work up. neat thing they filmed me.
I’ve suffered a lot of times from tendonitis and I’ve learned that after the acute pain goes away you should start moving the tendon to “awaken” the healing process. A little pain is ok.
to get stronger I am training my legs with weighted one leg squat. as heavy as possible. it hurts. a lot... sometimes i can't walk after. but I can see my legs getting stronger.
Inspiring vlog and the slant board looks awesome! QD I tried a couple of exercises similar to the ones you do for a week now and it helps a lot! Before I couldn't walk up the stairs and now it's ok. So QD patience and perseverance with what's actually good for yourself as opposed to continuing old habits that are sometimes not so healthy!
QOD: feeble ilg's PT is daily dosages of my own High Performance Yoga which i created and have refined for outdoor athletes since 1981 in Boulder, CO. PT is specific and acute. Yoga is wholistic and chronic. Over time, whatever needs healing and re-alignment will come about naturally in Yoga. In fact, ilg gets more referrals from PTs than any other specialist! Hope this helps and Godspeed in your healing! head bowed,
QD: What have I learned from running injuries? I learned that the "rehab part" of running is *just* as important as the running itself. I have an evening ritual of Yoga, stretching, strength training, foot rolling and foam rolling. Often times, I watch Seth while doing this...lol
QD: What I've learned is that if a PT activity or exercise helps you in your recovery from an injury, in most cases, it's best to add the exercise to your training going forward, even after you've recovered. That decreases the likelihood that you'll suffer the same injury again. For example, I recently suffered from a strained hip flexor. Even after the pain was completely gone, I'm continuing to do all the hip openers and exercises that strengthen the hips. Sure, it adds time to my workouts, but I'd rather not have to take time off again for the same injury.
For me, keeping my feet strong to help prevent my calves from being to tight has been key and doing horizontal single legged balanceing workouts has helped keep me upright in those long runs that become a slog fest lol.
QD: I've learned from my PT that they are the experts and have great knowledge vs. going on the internet and trying everything haha. Have a good one Seth!
Hey Seth, why would you wear any shoes on the slant board? Especially high-heeled ones like those? You’re either negating or amplifying the slant, depending which direction you’re facing. And
Hey Seth.....i was wondering, what is the difference from sore knees and runners knee? is it the same thing? can you please answer in your next video? thank you so much.
I would run a slow mile once a day on a treadmill in some soft Hoka's. It wont hurt your knee and would probably add beneficial blood flow through the legs. Just an opinion I am not a doctor.
im having plantar fasciitis n now shin splints for my sprint work i do exactly same method as ur board but differently, harder n longer duration manage to reduce my pain suggest do it twice a day if possible
I've been having runners knee issues and my PT advised me to try to run wider (i.e. less of a 'crossover' gait - see www.kinetic-revolution.com/correcting-the-cross-over-running-gait/ ). This seems to have really helped, along with all the other usual stuff (glute-strengthening, calf-raises, etc).
Boston Marathon hat in case you can't live without it: www.runningwarehouse.com/adidas_Mens_BAA_2020_Recon_II_Ballie/descpage-AMSPR00.html?from=demoor
My two ultimate goals for 2021 are Boston Marathon and Lake Placid Ironman.
100% a perceived 'setback' can actually be a step forward to becoming a better athlete, knowledge and better form. I'm experiencing pretty much the same thing as you at the moment Seth and sharing my PT/recovery/strengthing in my videos. It's comforting and motivating to see someone else working hard and making the correct steps. Great work Seth
Running with Marc That’s quite profound about a perceived setback actually being a step to becoming a better athlete! Great channel, Marc! I’m happy to see you’re heading in the right direction!
@@its_Matt_B_ Right back at ya Matt :) Love our community
Running with Marc 🎉
Indeed Marc, however so many talk the talk and not walk the walk. I was laid off for 3 months last year and came back in second half of year, to the shock of many a talker, with new PB's at many distances and selected at international level for marathon.
By the way, Seth, don’t worry about the vlog being long! We love the 15+ minutes vlogs.
I have had severe Achilles Tendinitis and very severe Plantar Fasciitis and have gone to PT for both. I have learned that the absolute best thing you can do for PF is stretch, stretch, stretch, multiple times every day, with long holds (60+ seconds). Calf stretching and toe stretches (pulling the toes back) are the most important ones. I have also found that strength exercises for calfs, hips, ankles, and feet are good for both injuries.
YES!!! Thanks for sharing Nathan. Reaffirms what I have learned as well.
my advice as a pt would be to take the stairs instead of the elevator whenever you can for some extra strength training within your daily activities
Always Fysio This is great advice for everyone, runner or not, but especially runners! 😉
@@its_Matt_B_ indeed, everyone should choose the stairs over the elevator.
What i suggest is that when you have runners knee, I recommend smashing your knee caps in with a hammer, it helps them heel faster
panda are cool 🤔 Seems counterintuitive, but I’m always up for these “alternative” treatments! 😂
@@its_Matt_B_ hey man it worked for me, I went from having severe runners knee to being sub 2:05 in the marathon because of this trick
Great post Seth! I've learned that standing with one foot in front of the other, as if you were standing on a tight-rope, is HUGELY helpful in strengthening all of the intrinsic small muscles we so often take for granted in our feet. Easy to do and makes those endless hours standing on the sideline cheering little league soccer super productive!
I had a physical therapist (who's now retired) that utilized a combination of 3 treatment modalities - Ah-Shih, Shiatsu & Masso Therapy. Shiatsu is where is the pain is reflecting and Ah-Shih is the source of the pain. When we describe the pain, we describe the Shiatsu point. My physical therapist treated the Ah-Shih point, not the Shiatsu point. Once I told him where the pain was (my left-lower back), he knew exactly where the pain originated (i.e. the source of the pain) -- just above the left knee. Ah-Shih in Chinese means OUCH in English - it’s the OUCH point. In other words, when we touch the source, we usually go “OUCH!” The source of my pain, as just mentioned, was just above the left knee. The therapist used Masso Therapy, which is a specialized massage technique, to treat the source of pain. Therefore, he used that technique just above my left knee; and as a result, the pain in my left-lower back disappeared.
Prior to his retirement, he treated professional athletes. The treatment he utilized was similar to undergoing surgery. Actually, where chiropractors, massage therapists, and surgery has not helped, because they only treat the symptoms, he has helped patients recover, and recover a lot quicker, because he goes to the root of the problem. He was similar to a Naturopathic Practitioner in the area of muscular therapy. I recall him saying that almost all back problems are muscle related, and that’s why chiropractic manipulation and surgery don't really help long-term. Patients even flew in from other states to see him, because that’s how good he was. Nobody else like him.
QD: last year I solved my plantar fasciitis, and it reinvigorated my love for running. Learning about the Correct-Toes thing, and starting to wear it semi-regularly has been a real eye opener. I suggest everyone look into the explanations of what it does for you, and also what most running shoes toeboxes do. I really think Seth should consider this, especially with runners knee... GET HEALTY SETH!! 💪🦶
What I learned from my pt is to make sure that you train your muscles equally to the level of distance increase otherwise you will end up injured so keep on doing exercises to keep al the muscles strong and healthy!
Hamstring injury took me out of a M targeted as my BQ race a few years ago, saw physio, golden gem was “prehab”, since been doing body weight strength training 5/7 days/week (only 20-30m/d) and peaked this year with 5M and 2 ultras and no injury - “a stitch in time “ is the secret I think.
To focus on strengthening the legs as I am suffering from a weaker left hamstring which gets tight as it works harder than the right. So just focusing on strengthening the legs through out the year
Squats was the key for my knee. Doing them over a Bosu ball really helps.
Yes, love the Bosu Ball.
QD: I documented my progression from runners knee to coming back to running. I learned many new workouts, techniques, improved running form and ultimately gained a better insight into how to minimise the risk of injury in the future. I am really pleased to have gone through the process
QD: What I learned thru my physical therapy experience would be persistence. I tripped while running a hiking trail and dislocated my left shoulder. I had to have surgery to repair the damage and ended up with a frozen shoulder. Thru PT I learned the exercises and once the insurance coverage ended, I had to do the work on my own. I took almost 1 year to get all of the mobility back but I had to be persistent and work at it every single day
Ken Pfaff This is probably the best advice on here. Persistence is a key aspect of being a runner in general, and is increasingly important when we’re trying to recover!
Great job fighting to get back in running shape, Ken! 💪🏼
Injuries are a gift! Without a running injury I wouldn't have began resistance training, which changed my body entirely and made me a stronger runner. Sometimes the field needs rest, and reap a harvest in another field.
Dustin Worth Agreed, however, I would add “In hindsight” to the beginning of your sentence. 😂
Matt Bertrand 🤣 fair fair
Im new to running. In 2019 I hiked over 1500 miles on the Appalachian trail! That trail has a ton of elevation gain. It gave me the confidence to start running and I was able to do 10 miles my first time out. It was miraculous to me, but as you know hiking muscles are not the same as running. After two weeks of running 6 days out of those weeks with 2 days rest, I managed to hurt my ankles something awful. I lowered my mileage to 2 miles a day but they continue to pain me so I stopped for a week. I use Altra shoes to hike in and I love them! I also love them for running. My calfs and Achilles are strong, but apparently my ankles aren't up to snuff. What could I be doing to strengthen them so I receive less injuries? I'm absolutely addicted to running now. I run mostly trails and some road fyi. Your channel is amazing thanks for the help!
QD: As to Physical Therapy, the same rule applies as with running...better to do a bit too little than to do too much. As a running coach, I have seen (and personally experienced) runners who, in an effort to heal more quickly, actually “overdo” the physical therapy. A prime example is the use of rolling devices. These tools are excellent for recovery and for PT, but overused or used incorrectly can make the injury worse instead of promoting healing. Start slowly, build up gradually (as Seth is careful to mention in every video about PT), and definitely monitor those pain levels before, during, and after the PT session.
I was so excited to run my first marathon in a weeks time but have developed an overuse injury in my knee. Feeling so down about it but watching your videos has inspired me to get going with the rehab so I can get back to training again! Thanks Seth!
I looked down at my watch during my Z2 run today and upon seeing 6:30 pace I instinctively found myself saying “butter my bread”. 😂
For the runner knee problem, I would highly recommend doing spanish squats. Also, slow eccentric squats as well as isometric squats are very helpful (they help in strengthening of the tendons)
nick kom what’s Spanish squats?
Deadbuck73 th-cam.com/video/jPZ8opQAZ0Y/w-d-xo.html
they had me put one leg on a step and raise up. found after 6 rep my left would collapse inward. they had me use a smaller step with dumbbells and work up. neat thing they filmed me.
QD: Patience is key! Embrace the time off, use it to recover physically and mentally, and don't come back too soon.
Thanks Seth. I’m still suffering with runners knee 6 weeks in, with the last two weeks with no running at all! Resting and physio 👌🏻👍🏻😬
I’ve suffered a lot of times from tendonitis and I’ve learned that after the acute pain goes away you should start moving the tendon to “awaken” the healing process. A little pain is ok.
to get stronger I am training my legs with weighted one leg squat. as heavy as possible. it hurts. a lot... sometimes i can't walk after. but I can see my legs getting stronger.
Hey Seth, love your vlogs! Maybe you could do a video on your gym/strength routine some time? That'd be awesome!
Glad you made the decicion to recover instead of pushing it. 2020 will amazing!
faceless89 It was a very sensible decision. 👊🏼
Inspiring vlog and the slant board looks awesome! QD I tried a couple of exercises similar to the ones you do for a week now and it helps a lot! Before I couldn't walk up the stairs and now it's ok. So QD patience and perseverance with what's actually good for yourself as opposed to continuing old habits that are sometimes not so healthy!
Seth, I am training for Boston 2021 too! Also a CO native in Loveland. Hope the training goes well and maybe I’ll catch yah in the roads or trails.
QOD: feeble ilg's PT is daily dosages of my own High Performance Yoga which i created and have refined for outdoor athletes since 1981 in Boulder, CO. PT is specific and acute. Yoga is wholistic and chronic. Over time, whatever needs healing and re-alignment will come about naturally in Yoga. In fact, ilg gets more referrals from PTs than any other specialist! Hope this helps and Godspeed in your healing! head bowed,
The slant board is also super helpful for PF.
Nice. You use it for the calf stretch?
Making sure the healing process heals stronger!!
Went today to the PT for my ankle pain....I learned a lot to do at home to strengthen and improve and hopefully avoid it in the future
Hi Seth, I study 'Sports Science and Health' in Denmark and all the things you're doing are backed up by science :-) Happy days!
QD: What have I learned from running injuries? I learned that the "rehab part" of running is *just* as important as the running itself. I have an evening ritual of Yoga, stretching, strength training, foot rolling and foam rolling. Often times, I watch Seth while doing this...lol
I've gotten much more regular with my PT when I watch Seth at night before bed. :)
Nice kicks today. SJD gettin some street cred’ in the NB’s
If he shows up one day in some Air Force Ones we know we'll have lost him to TH-cam fame
Love this!!:)
Cameron McBride That’s funny!
Nice New Balance - What's the name/model?
I should have qualified for Boston 2021 in November, would be sweet to run the same race
QD: What I've learned is that if a PT activity or exercise helps you in your recovery from an injury, in most cases, it's best to add the exercise to your training going forward, even after you've recovered. That decreases the likelihood that you'll suffer the same injury again. For example, I recently suffered from a strained hip flexor. Even after the pain was completely gone, I'm continuing to do all the hip openers and exercises that strengthen the hips. Sure, it adds time to my workouts, but I'd rather not have to take time off again for the same injury.
Additionally when doing exercises to strengthen the tendon you should start from full extension and then apply force.
For me, keeping my feet strong to help prevent my calves from being to tight has been key and doing horizontal single legged balanceing workouts has helped keep me upright in those long runs that become a slog fest lol.
Slant board looks great!
QD: I've learned from my PT that they are the experts and have great knowledge vs. going on the internet and trying everything haha. Have a good one Seth!
Seth, master of recovery. Thanx for your inspiration
Onward!
My PT encouraged me (ankle injury) to stand on one foot while brushing my teeth to build ankle strength!
Phillip Lawrence This is brilliant. I’ll be doing this from now on.
Hey Seth, why would you wear any shoes on the slant board? Especially high-heeled ones like those? You’re either negating or amplifying the slant, depending which direction you’re facing. And
Hey Seth.....i was wondering, what is the difference from sore knees and runners knee? is it the same thing? can you please answer in your next video? thank you so much.
My short answer is that they are different. Will try to explain for you soon 👍🏻👍🏻
Sometimes injuries make us stronger
Hey Señor Butter, what is the name of that slant board?
I would run a slow mile once a day on a treadmill in some soft Hoka's. It wont hurt your knee and would probably add beneficial blood flow through the legs. Just an opinion I am not a doctor.
I see you with the kicks Seth!
Love those shoes SJD
im having plantar fasciitis n now shin splints for my sprint work i do exactly same method as ur board but differently, harder n longer duration manage to reduce my pain suggest do it twice a day if possible
I sprained my ankle pretty bad on the 1st and my A race is on the 16th any advice?
Good job with the board ;)
I've been having runners knee issues and my PT advised me to try to run wider (i.e. less of a 'crossover' gait - see www.kinetic-revolution.com/correcting-the-cross-over-running-gait/ ). This seems to have really helped, along with all the other usual stuff (glute-strengthening, calf-raises, etc).
Very helpful. Question - do you run or at least jog while recovering from runners knee?
At this point I am not because the pain was so bad last week. I hope to start jogging again in 10 days or so. Just resting with lots of stretching.
Bio-freeze treats me soo nice
how did u hurt your foot
Boston 2021!!!
Brigid DeMoor I hope you can meet my own True Love there! 👍
QD: I learned that flexibility is not always a good thing.
Learning about this too 👍🏻👍🏻
Yeah agreed... I am extremely flexible and am suffering right now from runners knee. Unfortunately, it’s not the first time either🙄 frustrating
Seth I am not joking first stress fracture now knee pain all that I am getting with you what is going on 😉
More core training and more strength exercises
Filippo De Conto Always great advice! 👊🏼
Nice gym seth
Digging his new hairdo....he looks like Christian Bale.
Seth forget about Praha, Cracow it is the only choose. Greetings from Poland.
😂😂😂😂😂
First comment!!!