Strategy Health and fitness

Remove this Banner Ad

Gumble Frankieton

Premium Gold
Jul 3, 2007
1,478
4,481
The North
AFL Club
North Melbourne
Anyone sprained their sacroiliac joint?

On SM-G965F using BigFooty.com mobile app
I'm starting to think I have done so. I think it's the combination of slightly dodgy back, sitting around too much because of lockdown and going running to stop myself going stir crazy due to not being able to work because of lockdown.
Stretching helps, this bloke is pretty good:
 

Ether

All Australian
Oct 21, 2019
727
1,629
AFL Club
North Melbourne
I'm starting to think I have done so. I think it's the combination of slightly dodgy back, sitting around too much because of lockdown and going running to stop myself going stir crazy due to not being able to work because of lockdown.
Stretching helps, this bloke is pretty good:
I didn't get all the way through the video but if you're a desk jockey who runs and gets lower back pain, it may be because of tight quads and hip flexors. Try the hip flexor stretch he has does there, except put the back foot up on a chair or couch. It also helps to tilt your head back to look at the ceiling directly above you. Note it's not ideal to do static stretching right before a run. You could try a dynamic stretch like half a dozen lunges (in a walk) on each side.
 

Hazey1977

Premiership Player
Mar 2, 2008
3,144
3,760
Dili, Timor-Leste
AFL Club
North Melbourne
Other Teams
FFC, Wimbledon Hawks, Hudi Laran FC
I'm starting to think I have done so. I think it's the combination of slightly dodgy back, sitting around too much because of lockdown and going running to stop myself going stir crazy due to not being able to work because of lockdown.
Stretching helps, this bloke is pretty good:
Cheers, I'll give this a watch and go!

I did mine at Crossfit a couple of weeks back. Not on heavy weights, but a combination of things like tightness and perhaps overworking the glutes that week.

Slowly recovering and starting on light weights again seasoning it exercises with too much hinging at the hips currently.

I have changed my focus and trying to accept my body is not as young as my mind anymore. I will look to keep the weight lighter and just keep working at a steady state.

Thinking of grabbing a frame from "desky" to upcycle my desk into a sit/stand model. Sitting all day WFH sucks!

On SM-G965F using BigFooty.com mobile app
 

Log in to remove this ad.

Ligma

Dilf lover
Dec 15, 2020
5,579
9,660
AFL Club
North Melbourne
Completed a hill workout:

- 8 hill sprints, recovery was jog down to the base around the cone and run another 30 meters and back then sprint again (no rest)

then after the completion, 5 all out sprints, focusing on knee drive and pumping of the arms with a jog down and no rest
 

Gumble Frankieton

Premium Gold
Jul 3, 2007
1,478
4,481
The North
AFL Club
North Melbourne
I didn't get all the way through the video but if you're a desk jockey who runs and gets lower back pain, it may be because of tight quads and hip flexors. Try the hip flexor stretch he has does there, except put the back foot up on a chair or couch. It also helps to tilt your head back to look at the ceiling directly above you. Note it's not ideal to do static stretching right before a run. You could try a dynamic stretch like half a dozen lunges (in a walk) on each side.
The extra stretching is helping👍👍Normally do some at home, then walk to the oval and do some more (like the lunges etc) and then run. Only started up again a few weeks back. When I’m working I ride to work and walk a lot so my base fitness is ok. Have just been building up from 3kms to 5kms and slowly increasing the pace. Feels bloody good, certainly helps make lockdown and not being able to work a lot more bearable.

Who you calling a desk jockey? 😁
Here’s my office:
B4ADC650-D552-4B78-8794-3039A89BFD89.jpeg
 

discodaddy

Team Captain
Jun 13, 2011
472
1,368
Canberra
AFL Club
North Melbourne
Other Teams
There are no others
The extra stretching is helping👍👍Normally do some at home, then walk to the oval and do some more (like the lunges etc) and then run. Only started up again a few weeks back. When I’m working I ride to work and walk a lot so my base fitness is ok. Have just been building up from 3kms to 5kms and slowly increasing the pace. Feels bloody good, certainly helps make lockdown and not being able to work a lot more bearable.

Who you calling a desk jockey? 😁
Here’s my office:View attachment 1220403
So you spend all day at the keyboard too?
 

Ether

All Australian
Oct 21, 2019
727
1,629
AFL Club
North Melbourne
The extra stretching is helping👍👍Normally do some at home, then walk to the oval and do some more (like the lunges etc) and then run. Only started up again a few weeks back. When I’m working I ride to work and walk a lot so my base fitness is ok. Have just been building up from 3kms to 5kms and slowly increasing the pace. Feels bloody good, certainly helps make lockdown and not being able to work a lot more bearable.

Who you calling a desk jockey? 😁
Here’s my office:View attachment 1220403
Nice desk! I put that up because I used to get back pain a fair bit, sometimes getting to the point where I couldn't stand up straight, and assumed it was a back problem or tightness through the back - glute - hammy side. Some of the hip flexors attack to the lower spine (and others to your hip) so when they are super tight .. you get the idea.
 

Ligma

Dilf lover
Dec 15, 2020
5,579
9,660
AFL Club
North Melbourne
Long run to get in the kms, felt awesome. I was always running listening to podcasts but today I put on class of 2020 throwback songs and Mr World Wide carried me through the whole run. Sexiest bald man alive
 

Ether

All Australian
Oct 21, 2019
727
1,629
AFL Club
North Melbourne
The more kms I do like 5+ the more my knees hurt😭 does anyone know how to fix it?
I've never gotten much knee pain, though I used to be a heavy heel striker / overstrider. Only things I can recommend are building your distance slowly (and managing your running load generally), rolling / stretching your quads and mixing your running surfaces and gradients up.
 

Ligma

Dilf lover
Dec 15, 2020
5,579
9,660
AFL Club
North Melbourne
I've never gotten much knee pain, though I used to be a heavy heel striker / overstrider. Only things I can recommend are building your distance slowly (and managing your running load generally), rolling / stretching your quads and mixing your running surfaces and gradients up.
Cheers
 

(Log in to remove this ad.)

Themanbun

Norm Smith Medallist
Apr 19, 2019
5,025
13,627
AFL Club
North Melbourne
Never had knee pain fortunately, but have basically had everything else. I swear my reconstructed joint is the best one on my whole body.
 

joegreen

Team Captain
Mar 29, 2007
344
1,070
Melbourne
AFL Club
North Melbourne
The more kms I do like 5+ the more my knees hurt😭 does anyone know how to fix it?
My knee pain from running was a tracking problem. The muscles on the inside of the knee were so tight the knee was not aligning and the longer I ran the tighter the muscle and sorer the knee. Keeping those muscles loose made all the difference. You may find a trigger point anywhere 5 to 7cm from your knee back up your quad on the inside. I hit that and it works a treat.

But as already said could be a few things. Keeping your muscles loose can only help.

Also found building load slowly really important. Foot strike, shoes etc play a part, but not my space sorry.

Other thing on surfaces, bitumen is better than concrete, so the road over footpath... watch out for cars! On grass watch uneven surfaces, which can load the stabilising muscles a fair bit and undo all the benefits of it being softer. A smooth grass surface is best. Even try an athletics track if one is close by.

Hope it settles soon.
 

Ligma

Dilf lover
Dec 15, 2020
5,579
9,660
AFL Club
North Melbourne
My knee pain from running was a tracking problem. The muscles on the inside of the knee were so tight the knee was not aligning and the longer I ran the tighter the muscle and sorer the knee. Keeping those muscles loose made all the difference. You may find a trigger point anywhere 5 to 7cm from your knee back up your quad on the inside. I hit that and it works a treat.

But as already said could be a few things. Keeping your muscles loose can only help.

Also found building load slowly really important. Foot strike, shoes etc play a part, but not my space sorry.

Other thing on surfaces, bitumen is better than concrete, so the road over footpath... watch out for cars! On grass watch uneven surfaces, which can load the stabilising muscles a fair bit and undo all the benefits of it being softer. A smooth grass surface is best. Even try an athletics track if one is close by.

Hope it settles soon.
Thanks! Ugh no athletics track close by which sucks!! So just running on concrete booo
 

Themanbun

Norm Smith Medallist
Apr 19, 2019
5,025
13,627
AFL Club
North Melbourne
My knee pain from running was a tracking problem. The muscles on the inside of the knee were so tight the knee was not aligning and the longer I ran the tighter the muscle and sorer the knee. Keeping those muscles loose made all the difference. You may find a trigger point anywhere 5 to 7cm from your knee back up your quad on the inside. I hit that and it works a treat.

But as already said could be a few things. Keeping your muscles loose can only help.

Also found building load slowly really important. Foot strike, shoes etc play a part, but not my space sorry.

Other thing on surfaces, bitumen is better than concrete, so the road over footpath... watch out for cars! On grass watch uneven surfaces, which can load the stabilising muscles a fair bit and undo all the benefits of it being softer. A smooth grass surface is best. Even try an athletics track if one is close by.

Hope it settles soon.
Foot strike definitely the biggest player IMO, alongside just the generally tight quads and hip flexors, and short hamstrings that 99 per cent of the population has these days.
 

Bertie22

Senior List
Apr 22, 2018
178
1,067
AFL Club
North Melbourne
I previously had pain under my knees which is my tight IT band but I don’t know how to describe it, it’s like my whole knee. I think if just ramped my load way too quickly
That is possible. Are your shoes the right ones for your running style? You may have this covered, but if not, check it out. Plenty of places now have in-store treadmills and will video your style, consult with you and point you towards the correct type of shoe. Your physio will have advice too. Best wishes.
 

Ligma

Dilf lover
Dec 15, 2020
5,579
9,660
AFL Club
North Melbourne
That is possible. Are your shoes the right ones for your running style? You may have this covered, but if not, check it out. Plenty of places now have in-store treadmills and will video your style, consult with you and point you towards the correct type of shoe. Your physio will have advice too. Best wishes.
I have asics gel kayano atm but I’ve ordered a pair of nikes. When we open up I’ll be sure to get down to one of those places!
 

joegreen

Team Captain
Mar 29, 2007
344
1,070
Melbourne
AFL Club
North Melbourne
Foot strike definitely the biggest player IMO, alongside just the generally tight quads and hip flexors, and short hamstrings that 99 per cent of the population has these days.
Yeah, I often wonder what comes first. Does a poor foot strike lead to tight muscles or the other way round. Or a bit of both. Doing some reading on complex adaptive systems in sport and really interesting (I need to read each line 3 times to understand it!... well sort of understand it...actually, who am I kidding, some of it I don't get at all...) but still interesting.
 

Tas

Premium Platinum
Dec 23, 2002
57,103
46,789
AFL Club
North Melbourne
Other Teams
There can be only one...
The more kms I do like 5+ the more my knees hurt😭 does anyone know how to fix it?
Do you warm up before you run? How often do you run? Ie do you irregularly run and then do 5km? What is your form like when running? Do you zig zag when going down hill or you put a lot of the weight on the knees? Are you running on footpath or on grass?

It might be just a management issue.
 

Ligma

Dilf lover
Dec 15, 2020
5,579
9,660
AFL Club
North Melbourne
Do you warm up before you run? How often do you run? Ie do you irregularly run and then do 5km? What is your form like when running? Do you zig zag when going down hill or you put a lot of the weight on the knees? Are you running on footpath or on grass?

It might be just a management issue.
Yes, dynamic warmup + calf raises because they take a long time to warm up.

3-4 times a week, I keep them structured so 3/2 long runs (time based) and one speed session

No I just go down hills straight, I try to land as close to underneath my body as I can.

I run on the footpath 😭
 

Tas

Premium Platinum
Dec 23, 2002
57,103
46,789
AFL Club
North Melbourne
Other Teams
There can be only one...
Yes, dynamic warmup + calf raises because they take a long time to warm up.

3-4 times a week, I keep them structured so 3/2 long runs (time based) and one speed session

No I just go down hills straight, I try to land as close to underneath my body as I can.

I run on the footpath 😭
If there is an oval nearby or a park, see if running on grass helps, otherwise you might need to see a specialist.
 

Remove this Banner Ad

Remove this Banner Ad