Running anyone?

[rileymj1]

Hi everyone I am new to this board I am so glad I found it. My story is a bit of long winded one so ill keep it short as poss. When I was 14/15 I held long distance running record at school (this was 1993) I loved running including long distance running and cross country. I was in school netball team and local league netball and loved tennis. I was at my most fittest but age 14/15 I was getting severe leg pain. Went to doctors they told me I had Osgood Schlatter and growing pains. (NOONE PICKED UP HYPERMOBILITY AS IT WAS ONLY RECOGNISED IN 1993 BY WORLD HEALTH ORGANISATION BIT LATE FOR ME). I carried on running. When I was 23 my knee kept dislocating, locking and gave so much pain so to did hips, pelvis and back. I was finally referred to to see Rheumatologist. I was diagnosed with hypermobility 7 out of 9. I am now 30, wheelchair bound, my knee keeps dislocating, so does my hip and pelvis. I have been told by qualified physiotherapist in Hypermobility and numerous rheumatologists, pain clinic and gp that my problems have probably been caused by my long distance running as hypermobility people should avoid impact sports like running as it has big impact on your knees which in turn effect the rest of your joints as my knee hyperextends when running. As you can gather I am now registered disabled and cannot do the simplest of things like run around with my kids. I am now 30. I had problems with pelvis misaligning whilst pregnant and have been told recently that my pelvis tilts too far and my back hyperflexes. If only I knew all this when I was younger I might have reconsidered doing as much running. I think it is laughable that experts say you should exercise exercise exercise to avoid pain and problems as when my problems started I was at my most fittest. Just my experience but please be careful and dont make the same mistake I have and have to pay when you are older. Now both of my children are hypermobile and have HMS with pain.

[Bones]

Well RileyMJ1,

Your post has certainly given me food for thought. I started running a couple of years ago and ended up with a painful mortons Neuroma which led to me being diagnosed with HMS at the age of 38.

I have just started wearing custom made orthotics and my podiatrist thinks I should be ok to start running again soon but first I have to do certain exercises to help my muscle tone and stability in my lower legs. (he is going to talk me through these tomorrow). My HMS is mild but I do have problems with my knees. Your story is really tragic and a high price to pay for running. I am now asking myself whether it is worth the risk and will certainly be discussing this with my podiatrist in more detail at my appointment tomorrow!!.

You take care and thanks for sharing your story.

Sandra

[blauwefox]

Hi all,

I've been running for about a year now. Never managed to run pain free since I was about 14 or 15.

First thing, make sure your joints and ligament are introduced to the impact created by running. I started out walking for a couple of weeks, about to the distance I want to be able to run. Makes sure you warm up and stretch properly (not excessively!). Wear proper fitting running shoes. If you tend to over pronate or have fallen arches, invest in good pair of orthotics (break them in too!). The first time you do a brisk walk for a fair distance - say 2 miles, you'll notice a lot of particular ligaments and joints feel a bit sore. Ice them when you get home. Rest 2 to 3 days. Resting is very important to make sure your tissues have time to heal and become stronger. A lot of people mistakenly think that repeating exercise over and over again without rest can make them better - actually its the resting phase when the tissues heal and improve.

Make sure you ahve the right nutrition and energy reserve. Brisk walking and running jumpstarts your metabolism big time. The day before you walk/run, make sure you ahve good complex carbs. Pasta is always good.

after you can walk the distance without feeling discomfort (if 2 weeks is not enough, make it 4 weeks! remember, your not racing against anyone, just wanting to enjoy running again). Run easy jog. Flat surfaces is good, but I love varying terrain. Grass is the best surface to run on, i found, followed by treadmill. Dont start too fast! Run about just slightly faster than your fastest running pace. Always stop if you feel uncomfortable, even if it's a shadow of a twinge. Listen to and respect your body

Ice any sore areas. Make sure you have lots of protein rich food too, so your body can repair itself. I normally have a protein shake or soy milk after running. Ice cold. MMMmmmm. And rest until you dont feel knackered when you wake up in the morning. For me it varies, on good days I need only 2 days rest. On a bad day (like this past week) I would rest longer.

Gradually build up speed. Always time your run. Dont increase distance more than 10% a week. If you can run 100meters, dont run 200 meters next week. It can wait!! just do 110m, even if you feel like you can run further. If you're running in a gym, get the instructor to spot your form. He or she will be able to give tips and guide you if you're doing something wrong. Posture is important!

To help strengthen your ankles and improve your balance when running, get a wobble board. I find WB addictive! So much fun! Try doing slow, controlled squats while on the wobble.... makes a good party ice breaker too My physio used to demonstrate that she could do squats on a wobble board with her eyes closed. That was well impressive !

Most of all, try to enjoy it. I find that when i dont get my 2 to 3 weekly run in, I feel pretty grotty in mood.

Enjoy the BuZZ!! Best of all, its legal

[Bones]

Thanks for those tips Blauwefox.

the wobble board sounds a good idea to improve balance. Nintendo Wii are releasing Wii fit on 25th April which in a type of wobble board fitness game. might make it more fun!

Sandra (bones)

[blauwefox]

YW bones.

I have to add, that because of HMS I never can run pain free anymore, but the bonus is since I've started running regularly my knees and ankles are stronger and more stable. I used to wreck them every month (just normal walking or going up or down the stairs), but now I hardly twist or sprain them anymore. Wobble boards are fantastic tool to improve your proprioception and stability. There's lots of exercises you can do to make it more beneficial (and fun!). I do controlled squats, using both legs and one leg at a time. Dont feel discouraged if you can never make it work the first time - after a few days or weeks it'll be second nature and you'd do it without conscious thought.

You have to know and respect your body limits, I try not to take any painkillers right before my run, if need be take some paracetamol maybe 2 hours before. Not less than that as otherwise you'll just mask any potential injuries you might do to yourself in the run. Even being a regular runner, HMS does make you a bit "clumsy" every so often in my training sometimes I feel like I "lose" my balance, or land awkwardly on my feet (threatening to twist it!!!!). Thats why i'd recommend you WALK the first few weeks first, lots of wobble boardings. Then you can try to run.

Remember - your Cardiovascular system improves much MUCH faster than your ligaments and joints adapt to the impact. Just because you dont feel "out of breath" does not mean you should run more! Take it easy! I did a mistake of increasing my mileage too quickly ( CV-wise I'm quite fit as i cycle and row a lot) and put myself out of action for 3 months because of torn ligaments in my knee.

The serpentine running club has lots of good tips. Remember to double or triple the "introductory phase" mentioned due to our bendy nature and you should be OK. http://www.serpentine.org.uk/pages/advi ... nners.html" onclick="window.open(this.href);return false;

Warm up sufficiently. Cold muscles and joints tend to injure easily. Stretch a bit (not too much, as we're stretchy already) within normal range of motions. Cool down after your walk/run and stretch again to help reduce soreness.
http://www.runtheplanet.com/trainingracing/stretching/" onclick="window.open(this.href);return false;

Have fun )

Edit to add:
Runners (even non hypermobile ones) can get lots of pains and sprains. DONT OVER DO IT! You're running to enjoy it, not to wreck yourselves!

I hv recurring plantar fascitis, ITB, snapping hip, achilles tendonytis, scarred ankle (from a really bad dislocation) to name a few. Even dislocated one of my big toes runnning once! However, with a lot of patience and being more in tune with what you can do, you can actually run and enjoy it. Ice sore areas. Ice & Ibuprofen gels helps with soreness. massage oil containing cinnamon oil or capsaicin helps with aches.

If you have bunions, stuff cotton wool between your big toe and it's neighbour. Gradually stretch your foot (heel raise and lowering with your toes on the edge of the stair) if you have plantar fascities. Achilles tendonytis benefits from contrast baths.

If like me your skin chafes and peels easily from rubbing with clothing/socks, get body glide (its kinda lubricant marathon runners use on sensitive areas LOL. Not the adult lube *wink wink*). Wear PROPER FITTING RUNNING shoes, not just any trainers - makes a world of difference.

Just like any drug, running IS addictive. Pace yourself. Cant emphasis it enough. I reached the point where I wish I can go running everyday, but my joints (and my doctors LOL) wont let me.

[tireesix]

I had to stop running because of the pregnancy symptoms I got BUT will start again after the pregnancy.

I too was really athletic as a youngster, my long jump records stood for a good while, I was involved in Judo, Tae Kwon Do, swimming, running, gymnastics, horse riding, weight lifting etc etc etc etc............ I have always been told that it was because of my athletics etc that my EDS didn't start to show more seriously up until later,, because I had kept my muscles etc strong, they weren't causing the problems I might otherwise of had. I also had Osgood Schlatters, I was very close to ending up with an operation, was in and out of physio due to my joints but it was bearable......... It was only when I stopped doing so much that things started to get bad....... I really regret not keeping up with my fitness. Even though I am fitter than I was, I am still suffering.

I feel really bad about having to stop running but my hip kept trying to escape from my body, then the morning sickness hit... Grrrrrrrrrrrrr. Thing is, even just that couple of weeks shoewed me that I really enjoyed it. My body started to remember and my brain remembered the freedom I felt as a child. It was a huge release for me........ So, once the pregnancy is finished, I am going to be back out there. I want to try a couple of races at some point too.

I was just never ever a sit around person, I can't even hack jobs that mean you have to sit around, unfortunutely due to the fibro and pain it means sometimes I don't have much choice, but up until before my children were here, I was ALWAYS out and about, even if it was just walking.......... I think the hormones from pregnancy are what have done the most damage for me personally (oh, and maybe the severe social phobia.....)...........

I guess its different for everyone though, some of us might be more prone to issues due to activity, others it all depends internal rather than external facters and for others its both.

[blauwefox]

bet your a pretty good gymnast, eh? LOL. The gymnast coach used to corner me all the time to join the school team due to my flexibility and strength. I went to racquet sports instead much to her chagrin

[Bones]

Hi,

Just thought I'd post an update on my running progress. After spending a fortune seeing a private podiatrist and being fitted with insoles to sort out my super flexible feet and Mortons Neuromas, I have finally started running again.

To start with, I still suffered from numb toes but after a bit more tweeking on the right insole I feel pretty good. I have only been running 2 miles at a time but have ran 3 times this week, reasonably pain free, fingers crossed, I will continue to improve.

Heres to happy running.

Sandra

[ombili]

Hi Sandra,
That's great! I'm always so happy to hear about other HMS-ers out running. Sounds like you are being careful. Don't be like me and get carried away or you'll regret it - not that you need this advice - but I recently had to tell my husband, who started running again and built up his miles too fast - "People don't get injured when they're feeling badly. They get injured when they're feeling good!"

(He got injured but is doing better now.)

[Immy_R]

Hi

Its good to see all the sports enthusiasts, but i would very careful about running, as i think the impact of your foot hiting the ground is 3 times your body weight, superb atheletes get injuries from running on ground, i personally swim, and cycle miles, i have done some brazilian jiu jitsu but it was on a soft mat,

the issue isnt where or not you can do it today, or tomorrow or train for it, the key issue should be to maintain your body for the next 10 or 20 years , we should be training and keeping our bodies injury risk free so in 20 years time where still mobile and fit.

and on that note i found wobble boards secound to none in developing balance and awarness.

lastly i have over pronation in my ankle joint, nike do a trainer range just for different ankle problems, and arch suport too, it may not be helpful to some but it may help others, i do wear insoles too, but if your gonna go our running make sure with out doubt you have high quality trainers, and that they are 2 sizes biger for you as your feet swell when running

take care

[Bones]

Hi Immy_R

Thanks for the good advice, I am currently seeing a podiatrist who has developed my insoles to take care of "flexible feet". They seem to be doing a good job and I also wear good trainers to aid stabilty, again as advised by my podiatrist. I am taking my health very seriously due to HMS and also my age (nearly 40). I am following a healthy diet, have lost almost 1.5 stone so far. I also try to get out on my bike at the weekend and I use a gym ball for balance and have just bought the wii fit balance board too for a bit of fun exercising. I have learnt to listen to my body and know it's limitations.

Ombili,

Don't worry, I am taking it easy. I feel happy to be back running and am happy to stick to short distances for now.

Love

Sandra

[KeepingPositive]

I thought I would share my progress as I try to run! I have always wanted to be able to run but the pains in my joints (especially ankles and knees) have always prevented me from reaching my goal. Until now, I have accepted that I need to keep fit by swimming, cycling or using a cross trainer to ease the pressure put on my joints. However, after reading some posts here I have come to believe that perhaps learning to run is possible! I have spent the last 4 years strengthening my joints and so now seems like a good time to venture forward!

Today, I ran for 1km after my yoga class as that is when my body tends to feel strong and my muscles seem to be aware that they should be working. It felt absolutely fine, but that isn't really the test...it is how my body responds tomorrow that will really show if I am strong enough! I have decided to start by simply running 1km after my gym or class workouts. I haven't set timescales, as it really does depend on how my body responds!

I decided to post about it, as I am hoping it will help me stay focused on my goal (simply to be able to run!). It might be that 1km is too much to start with and I have to start as a lesser distance. However, for the first time, I really do believe that if I set small enough goals, then I will be able to run!

If anyone has any tips or advice I would really appreciate it!

Thank you!

[Spireite]

Hi Keeping Postive,

I'm a keen runner and I'm pleased to hear of others running. There are alsorts of health benefits from running especially for bone-strengthening and cardiovascular exercise which is largely forgotten in favour of core stability. However, I do still say be careful and don't get carried away. Build up a solid base. If you want my advice, get your feet and any pronation issues sorted out as top priority. Invest in good trainers and orthotics. Get yourself videoed if you can and have it analysed. Work on core stability for the spine, hip stabilisers and also one-legged exercises like one-legged squats as running is about being in control on one leg. Work on one-legged balancing on wobble boards. Don't forget the upper body, posture and avoiding forward head posture or arms crossing the mid-line.

Most of all, enjoy, especially the fresh air and countryside and ducks etc if you run outside.

[KeepingPositive]

Hi Spireite,

Thank you for your post...it really has helped. After a few 1km runs this week I do have some knee and ankle pains - the weaknesses are surfacing!!! Fortunately, I can definitely see improvements from previous attempts! What you said about running essentially being balancing on one leg was a key piece of advice (lightbulb moment!) - and looking in the mirror at the gym as I do my balance work, I can see how much work I still need to do!!!

So for the time being, I am going to scale down the length of my runs and really work on creating a 'solid base' like you said....concentrating on one legged exercises. I can see how much my balance has improved over the past few years with all the wobble board and balance work I have been doing...so I do believe that I will reach my running goal eventually!!!

Thank you for posting!!!

[Rosie]

Hi all

positive - I am so glad you have found a way forward to make your widh come true. I find it really difficult to stand on one leg, but I am much better at it in the pool, so I do my exercises there.

Rosie