How To Correct Supination - Supination Exercises
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- čas přidán 28. 06. 2024
- In this video, Maryke discusses over-supination of the feet: what causes supination, how to correct supination (shoes, orthotics, exercises), and what specific supination exercises she finds useful.
🌟Need more help with your injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan: www.sports-injury-physio.com/
Exercises to correct over-pronation: • Exercises to Correct O...
Chapters:
00:00:00 Introduction
00:00:45 What causes supination?
00:08:21 Exercises for supination
00:19:26 How we can help
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![FIX High Arches & High Arch Feet [Supination & Pes Cavus Foot Type]](/img/n.gif)
10:40 beginning of exercises
11:10 distribute weight evenly throughout foot like a tripod, keep knees straight, only move foot.
18:30 you have to commit at least 3 months to see good changes, and longer than that to get it into your normal movement patterns.
16:00 Doesn't reccommend you doing all these exercises. master one first.
16:35 do you have weak glutes that causes knee to lean inwards when standing on one feet?
It's extremely rare I leave comments; Just wanted to say that I'm halfway through this video and I'm in awe with this video and how thoroughly and naturally Maryke explains things, gives me a therapeutic feeling! So big Kudos to Maryke and keep up the great work! - Liked and subscribed!
This is really your first comment on CZcams lmao
Thank you for blessing the world with a comment made by you! Especially because you only comment on very few select videos. Its a real blessing.
How amazingly well explained. I wish you were a professor in my PT school. Absolutely in AWE!!!
Incredibly helpful, thank you for sharing!
Wow, I thought this really was a great video! Very informative and I was impressed with the clarity of the explanation. Thank you as well for contextualizing all the things you explained, I easily get some sort of anxiety around my body and this helps so much in making me confident about how to go and do something about it.
This happened to me after a total mid-foot fusion and Lapidus. It was more painful than the arthritic joints were, but fixing the problem was so much less stressful!
This was a very helpful video. I don't know if I am lucky to have come across it, but it addresses every aspect of my supination, down to foot pressure points and how the supination affects my muscles. Mainly, I get anterior shin pain from something as simple as sitting crossed legged and definitely more pain when I do high intensity activities like running or jumping type of HIIT activities.
Perfect timing, was just looking up stuff dealing with keeping your foot straight for a friend who has an Achilles tendon issue. Thanks
For Acilles injuries you may also find the Treat My Achilles channel useful czcams.com/users/TreatMyAchilles
This is the most helpful info I've received about this. Thank you. I like your straightforward explanation
You're welcome!
Very useful and informative video thanks . Much appreciated
Wow! She really has it going on! Detailed and easy to understand. I am hoping to use the exercises and follow..😊
Thank you!! I had been wearing my shoes too long for my daily walks. I ended up with severe foot pain. I ended up wearing an air boot to heel up. I bought some shoes my Podiatrist recommended . Just starting to walk again after 2 months of not walking. I really appreciate you!
You're so welcome!
Thanks, Maryke, this is very sensible, well-explained and helpful.
You're very welcome!
Excellent information and thorough. Thank you! More info than I got from my podiatrist.
Glad it was helpful!
Thank you for being succinct. Very refreshing to watch a video and not have to sift through all the rubbish that people add in that is unneeded! I liked it and I subscribed!
Glad it was helpful!
Great video. Very informative.
Super helpful. By far the best video on this topic.
Glad it was helpful!
Great advice
Brilliant! Thanks so much. This was really helpful and clearly explained.
You're welcome!
Thank you. Excellent information.
Our pleasure!
Thank you thank you!
This was an excellent explanation of a problem that gets far less attention than over pronation. This is also the first time I’ve heard about the width of the gait contributing to supination, which I had not thought of previously with my own condition, but now it explains a lot! This is something I need to work on! Thank you for making this video.
You're welcome!
Thank you!! This was really helpful I’m going to work on these exercises it is really helpful to actually have a demonstration and think about how feet naturally move.
Glad it was helpful!
thank you very much. Simple and informative
You are welcome!
Brilliant! I've been looking endlessly for help understanding how to determine the possible cause of injuries from supination aand corrections and you nailed it. Very frustrating how much poor, incomplete or just plain wrong information is out there. Thank you!!!
You're welcome!
Thank you for you awesomely detailed and thorough explaination. ❤
You are welcome!
Thank you for your video. This gave me big relief ¡Gracias!
Thank you very much for your support!
Thank you for your very helpful video. I believe I deal with a genetic problem complicated by literally dozens of injuries (ankle sprains) as a young athlete. Now, to make matters worse, I've been dealing with peripheral neuropathy. I think your exercises could help with both. Thanks again.
Did it help you?
Thank you 💕
Great help! Thanks
You're welcome!
This will help me so much, thankyou
You're welcome!
This is great! Thanks so much. I have quite a lot of supination, probably complicated by very high arches and slightly hyperextended and knocked knees. Sigh. But these exercises will really help me strengthen things. 😊
Glad it was helpful!
I feel your pain. I have all of what you describe. I catch myself frequently standing on the outsides of my foot, with my ankles basically looking broken! It’s so frustrating because I do it without even noticing!
As a ski racer with supination, I added a plastic shim under my right binding. My race finishes instantly moved way up and I made post season that year. I was always getting behind on right turns, but after adding the shim I was able to set up a much better line throughout the more technical course sections without dumping my speed. I've tried to replicate it in my shoes with strips of tape, but it never felt quite right.
You can get orthotics with wedges you can stick to the bottom - Vasyli is a brand I've used in the past but I think you have to order through a rep because I don't see the wedges sold individually on their website: www.vasylimedical.com/products/custom
Thank you so much
Thank you. Now i am sure that my problems are weak glutes, collapsing knees beacause running in line and weak instep bone muscles.
Amazing excercises too ! Especially the joga parth was challanging.
Best of luck!
really informative video. getting to the root of the cause instead of just using a bandaid. 👍🏻👍🏻👍🏻
Glad you liked it
Awesome tips.
Glad you think so!
it had never occurred to me to try this. This makes total sense. I'm sitting here with suppinated feet trying these exercises. Barely 5 minutes in, I'm exhausted.
This is very useful, thanks! I have noticed brand walking shoes have started to wear down very quickly on the outside, so much so that they're worn in around 6 weeks. It's annoying but I have noticed how I have started standing on sitting with my feet bent out so I'm sure these exercises will help. I work as a hypnotherapist and I'm wondering how much that could help with this. If standing on the outside of your feet is something you do subconsciously then maybe that could help change it back to how it should be. I'll let you know how it goes!
It's now a couple of months since I watched this video and it made an incredible difference! I started making a real effort to imagine a steel rod going from my big toe to my heel and made sure to plant my foot squarely on the ground when I walk instead of leaning to the outside. Within just days it stopped being awkward and my shoes stopped wearing down anywhere near as quickly as they had! Thanks very much for the help in this video, it's going to save me money on shoes :0D
this gives me hope thank you@@1stdrive
Absolutely excellent.
I supinate, wearing (was - finally new) warn out shoes and walking 10-20K a day.
Awesome! I’m a high level runner and I noticed that my left foot supinates, causing crazy calf tightness, foot pain, shin splints, achilles pain, etc. Very helpful video for pre-season. 👍👍
Has it gotten better? What all you do if it did?
I doubt it but ok
Okay I totally do the tightrope running…makes sense
Thank you
You're welcome
Great video easy to follow well presented. I suffer from flat feet but I think it’s more suffering from supernation as everything you described with the way the feet naturally reacts points to supernation also all my trainers wear very hard on the right side of my heel, the left one too but more so the right. I followed some of those exercise tips which hopefully in time will help. 👍🏻
Thanks for watching!
wow. Thanks for your expert advice. Do you know if the Nike Zoom pegasus 38 is good for supinators?
neutral shoes are good for supination.pegasus 38 is neutral shoes..
My supination started after an illness when I was very young. I'm going to try hard to exercise my feet
I have walked on the outsides of my feet since I was a kid, I have high arches that are so painful and I believe it’s something that I did automatically to keep weight off my arches. I was always athletic and have had lots of foot injuries and this has ruined so many of my shoes. You can see it in my shoes if you look at them sitting there on the floor it’s bad.
Thank you so much for most informative video.I am glad i ended up here. Going to try this from now on.I work at a warehouse and have to wear safety shoes which are always not that comfortable. Also i wear half size up for long shifts as feet could get swollen. Been dealing with arch pain and sharp pain in my heels. Any suggestions on work shoes and what kind of insoles i should to try for foot pain?
There's not much one can do about shoes if you have to wear safety shoes but if you can find some with cushioned soles that would be best. As for insoles - that is very dependent on your foot shape. If you have a flatter foot you usually need a softer typo of ache support that is not too high, otherwise it can irritate it. So best to try a few but it may also be worth going to a podiatrist and getting custom ones made for your feet. Perhaps you can find more use from this video: czcams.com/video/JXyFJnIifuY/video.html
Hi, I have metatarsalgia in both feet, especially on the outside. The podiatrists told me that I have a supine footprint and that is where I exert the most pressure when walking. Do you think these exercises can help me?
I have supination with torn achilles tendon. When I do the toe raises - and try to balance evenly on my toes, I have tightness and pain in my inner ankle. How can I stretch my inner ankle and make it more flexible? Thanks!
Very helpful and validated my suspicion that an old injury to the arch of my left foot has led to a cascade of issues through that whole leg and hip as I've been training for almost a decade as a powerlifter and struggles immensely in the squat because of how I trained my left foot to over supinate (which I am genetically prone to with very high arches to begin with). Do you have any suggestions for when this issue on one side leads to twisting compensations in the squat and hinge movement patterns? I have some ideas of my own (I am a personal trainer) but any additional insights would be terrific. Thanks again for providing such clear, quality information!
I don't really have enough info to come up with useful ideas - it really depends on the movement pattern and what is the main cause for it and that can only be properly understood by looking at you when you move plus doing assessment of joints and muscles.
Great info, I went from running quite frequently to a home office job last 3 years. I feel like I'm landing on outside of my feet now, I'm running with Hoka's which have a ton of padding. I felt like it was due to shoe being too soft as historically I ran with a more ridged shoe. Thanks!
Thanks for sharing!
I wore Hoka for like a year and now have supinated left foot. They're horrible for your feet.
@@MrX-vk1jlI think I have the same. I've been doing my running and walking with Hoka Clifton 8 and developed supination on my right foot. Never had any issues before. But hard to prove it's the shoes that caused it 😞
Will this work? I desperately need it to. My supination has gotten so bad I can barely walk. If it works I’ll cry tears of joy.
how do i fix clicking and clunks in my ankle when i move it?
I have been having some leg pains and sprained ankle. Recently figured out was supinating but not pronating enough. After watching the video I have an idea why.. using a treadmill that is causing a tight wire type gait seems really suspect. Thanks
You are an excellent teacher! I am not an athlete in the slightest. (This year my goal has been simply to lose weight; at this point I have lost 55 lbs and have 100 pounds still to lose. I have not been moving enough partly because of lockdown.) Anyway, I had to wear corrective shoes as a child and I have a clumsy gait. I am prone to falling and developing tendinopathy of the Achilles and nearby tendons.
My question: is it possible for me, age 60 with osteoarthritis in my knees, to retrain my gait and not oversupinate? How? Links appreciated if helpful. Thank you so much.
If you’ve been walking with a specific gait pattern for 60 years, it is very unlikely that you’ll be able to change it now. But it may be a question of rather strengthening your muscles in the positions that they are in rather than changing your gait. Achilles tendinopathy develops when the Achilles isn’t strong enough to do what you want to do - you can strengthen that up without any need to change your gait for instance.
I've been trying to figure out why I have knee pain on the outside of my knee for a while - thought it was IT band tightness. Still working on that, but I have a strong feeling it could be this - being slightly supinated on my right side after years of putting more weight on that side following a meniscus injury in my left knee. Thanks - physios in the real world hadn't noticed at all!
You're welcome!
Thanks for excellent information. I have question about my condition and I'll be more than happy if you reply. I'm sure that I have supination. it's also confirmed by a pediatrist. However my pain and injury that doesn't recover for long time is at the arch of my foot. I don't understand the connection between "supination" and "arch pain". thanks upfront for the reply!
There isn't an immediate connection that springs to mind - the two things may be unconnected. Lot's of people supinate and have not problems from it. The only way to understand what is causing your injury is to do a full assessment.
This is also something that our team of physios can help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/
Great video. @13:50 muscles groups needed to be strengthened as well.
Thanks!
My left foot has slowly started walking on the outside, and it's causing me pain in my toes and knee. I've developed a little bit of a limp, so I'm hoping these tips will help me❤
Thanks for sharing!
I couldn't even separate my big toe from the other toes to lift it ... not sure if there's any hope with that one for me!... but the one where you go up onto your toes trying to keep a central point and not wobble out or in ... that was very challenging but doable! going to persevere with that - there's obviously a weakness there that can be strengthened - thank you!
You're welcome, and good luck with your recovery!
I went into Sephis shock and my right foot supinated. Is there a way to fix it
I have moderately high arches and under-supernate when I walk. Will rolling my feet further inward when walking help prevent the associated injuries?
Not necessarily. If you have an injury, rather consult a physio or podiatrist who can look at what the best way to fix it is. If you don’t have any injuries, then just because you walk in a certain way does not mean that you will get an injury - we all tend to walk in the way that suits our build the best - if it doesn’t cause issues, it is best not to mess with it.
Thank you for all these information, I don't know what running shoes I can try, could you please us give me some names of running shoes for supination?
Following for tips
neutral shoes with more cushions
Hello. Thanks for the video. I have a question.. if I only supinate slightly only on the right foot and use an elevated pad to correct it, do I need to put a pad on the left foot too to compensate the height difference?
This is a question that you should rather ask a podiatrist as it’s not our field of expertise.
I had a surgical surgery on my left ankle due to an accident that broke of a piece of the talus bone. I had a bone graph done also with a surgical rod placed in between the two long bones to the bottom heal bone. I now have a fixed fused ankle and now also supination of the foot. What would you recommend helping this supination when walking. Thanks.
In your case a visit to the podiatrist may be the best option as you will likely benefit from special adapted insoles. They will also be able to check if you can correct it with exercise or not.
I'm 65 and my biggest fear with supination is falling. I have custom orthotics but I need more help
My left foot lifts on the inside when pointed forward.
This results is every left shoe blowing out at the pinkie.
When running on flat surfaces its a constant exercise to correct.
Left foot tends to twist outwards.
Frankly I'm considering inside kevlar patches secured with shoo goo to extend the usable life of approach shoes.
Hello,
I have the same problem as you've mentioned here, have you found any treatment helpful?
It would be of great help to me.
Thank you.
@@Pratham0202 so far, wide toe box with socks
Thank you. I have a little difference, my right foot is perfectly moving and left one supinating a little bit more than a tight one, i can see it on my running shoes, it causes me little discomfort and sometimes pain in my left biceps femoris and sometimes glutes medius due to overcompensating oversupination. What would you recommend in this case? Start from the foot and go up a leg?
Hi Greg,
We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/
I've bought very squishy shoes because I'm on my feet all day at work. Additionally, we have anti fatigue mats everywhere that i end up standing on. i think I've always been a supinator, I've always kicked myself when running. but the last few years it's gotten much worse. so thank you for this.
Thanks for sharing!!
I get excruciating ankle cramps / feet cramps and extends to calf
i had a stroke so dealing with this and weak ankles
TRYING to find someone like you in the Vancouver, WA Portland, OR area to help me with the plantar fasciitis problem with my left foot.
Hi Steve,
We see patients from all over the world, including the USA and Canada, via video call, so do consider booking a consultation with one of our physios. You can read more about it here: www.sports-injury-physio.com/post/online-diagnosis
Steve, did you find anyone? I am in the same area and have this issue as well.
@@marissaaiyana9381 Very gradual introduction to zero drop, wide toe box shoes & "ankle support" & exercises to strengthen the muscles in my feet & stretching solved the problem for me.
hello, what about tailors bunion. I have supination and tailors bunion, does supination the main cause? thank you
Hi Claudia,
We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/
What would you recommend for a highly active amputee. I'm amputated at my hip on my left side. Work on concrete all day wearing a prosthetic. Any tips and tricks?
It's been quite a long time since I've last helped anyone with an amputation so I'm afraid my knowledge here is lacking - you will be better off asking a physio who has recent experience in this - they are bound to have good tips and advice.
Thank you so much for this video. God bless you.
Every morning, I cant put even slight pressure on my right foot. I put distributed pressure on the foot as you suggested. Its excruciating for some seconds. Then a click or crack is there and the pain becomes very less. But even while walking carefully like you suggested, there is a slight cracking of nerve?.. bone?..
Am I doing it right?
It sounds as if you need to get it checked because you need to understand why it is causing you pain. The only way to know what you should be doing is to understand what is causing your symptoms.
@@SportsInjuryPhysio Thank you so much. Regards.
Can your supination be due to weak glutes and tight hamstring? If so, can you explain how that works in body mechanics? Also, what are some exercises for it?
I guess you could make an argument to support that theory but it’s not one of the main causes I’ve seen in the past. Perhaps rather ask the person who mentioned that to you to explain how it would work.
@@SportsInjuryPhysio Are inner thigh weakness and lack of sufficient internal rotation of the hip cause supination?
I was injured with a Lateral ankle sprain a few years back and still have pain. Then I realised I am having severe supination. My inner foot is almost not touching the ground at all.
I have sciatica leg pain. Would supination be the cause of my sciatica (or make it worse), or would sciatica cause the supination ? Would podiaty insoles help my sciatica ?
Supination does not cause sciatica. Yes, sciatica can cause your foot to supinate if it has affected the muscle strength in your calf and foot. It is unlikely that podiatry insoles alone will help your sciatica. What will help your sciatica depends on what is causing it and several other factors. It may be best to consult a physiotherapist who can assess you and answer all of these questions.
What if you don't feel the tripod under the 5th metatarsal, the knuckle of small toe? How can you increase that contact?
Something that can help is if you touch the area and kind of guide it with your hands at first to help your brain to figure it out.
I'm over 65 and I have this issue. I developed Peroneal Tendonitis several months ago from walking too much, 2 days in a row which I hadn't been used to. I was also wearing shoes that were kind of old with worn tread on the lateral parts of the soles. I just got some New Balance 928v3. They have a rollbar. Are these a good shoe choice for helping with supination? Thanks, this video had great information.
I can't really comment on shoes - a podiatrist will be able to assess them and give you advice on that
@@SportsInjuryPhysio Ok thanks. If only I could find a good podiatrist.
Can you just tell me if motion control shoes help with supination, or is that type of shoe only for pronation?
On my right foot I put most of my weight on the outside and on the left foot most of it is on my heel! How do I change this?
Can this cause tight calves and peroneal tendinitis
Yes, it can.
Can supination cause the tibialis anterior to be strained close to the ankle? I had an injury from running about 4-5 years ago. I had a sprained ankle and intermittent stabbing pain in the center of the bottom of foot along with what seemed to be nerve damage as after the pain would hit my foot for a few seconds it would shoot up through my body. I believe this may have caused me to start supinating more. I’ve had hip pain on the same side (right) for about a year and a half. I now have hip and IT bad pain along with a strained ankle which is in the region of the tibialis anterior. I don’t know if this was strained from 6 months of hip bursitis recovery exercises or if the cause of it is the supination. Thank you for the excellent video!
Supination wouldn’t normally strain the Tib Ant - it can cause the joint surfaces in that area where the Tib Ant tendon crosses to compress and become painful so the pain may actually be coming from that rather. It sounds as if you can do with seeing a sports physio to help you figure it all out and rehab it properly. This is also something that our team of physios can help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/
@@SportsInjuryPhysioThank you!!
@@SportsInjuryPhysio My husband has extreme supination. He recently started having extreme knee pain. MRI shows medial meniscus tear. Surgery has been recommended. Could his supination be the cause of his injury?
I am a definite supinator, as is my son. I walk withy feet st 10 to 2 . I often wonder whetherits a familial tendency. Also, i have often wondered whether weak adductors out of balance with abductors,( plus weak glutes ?) building up gluteal muscles and core seems very sensible, but what do you think of the ad-ductors ?
I have pain outer side of my foot some whenever I walk even smaller distances. This pain developed overtime from heel to side of the foot. Also on the same leg I had ACL reconstruction surgery a year ago. Could that be a reason?
It may be if it changed the way your leg carries weight
I'm watching this because for 28 years, all my shoes gets worn out on the heel area unevenly(supination)
How long should I do each exercise like how many days or weeks should I do the lifting of the heels with both feet
We can't advise on specifics like these as it would depend on your specific case. It is best to have it assessed by a physiotherapist who can then prescribe a tailored programme for you.
@@SportsInjuryPhysio unfortunately I can’t afford a physiotherapist. I have no insurance and cannot afford any insurance.
Hi, does having bow legs contribute to supination? Thanks
Yes, it can because it can also force your feet out onto their edges
I know this is an old video, but have you ever seen someone with flat feet supinate? I was prescribed orthotics since the age of 14 because I was told I had flat feet... fast forward 12 years later and I now wear the outer edge of shoe within 200 miles, sometimes less than that... I'm not sure if it was due to the orthotics as I still have low arches/flat feet. Any shoe recommendations for what I should be wearing? I'm not sure if I'm supposed to be buying something supportive due to having flat feet, or a neutral shoe to with a lateral sole flare to prevent supination?
It is best to ask a podiatrist as they have much better in-depth knowledge of this subject.
I am only having supintaion on my right foot and having heel wear on my shoes do to this. Left foot is fine. My right ankle I injured playing soccer in the 80's and mobility in right ankle is less than left. can I correct just my right foot?
Yes, you can work on one foot only
I thought arch support would help. 😑 Going back to neutral insert & doing these exercises to correct.
I sulpinatenow since I’ve had a stroke any way to correct it?
Best to speak to a neuro physio - there are exercises and also some orthotic devices or adjustment to shoes that can help but this is not our specialty.
Oh my goodness I get what you mean by being annoyed by the toe exercise! I can’t even put my toe down without lifting other toes up
I've been wearing Brooks adrenaline gts for a year and started hurting. My feet are sliding to the outside of the shoe and it feels like I'm walking on the peak of a roof. I don't think I ever needed the gts shoes and now I don't know how to fix this pain in the ball of my feet from fighting against the slide in my shoes.
Hi Heather, the first step will obviously be to get rid of the shoes. Perhaps a visit to a podiatrist can also be helpful - not to get orthotics but rather to get an assessment of what is injured and how to treat it.
i only have this problem with my left foot--i have had a bad sprain and a tibia plateau fracture of my left leg and ankle. my right foot is fine. when i'm tired my left foot really rolls out.
That may mean that the muscles around your left foot and ankle has not fully regained their strength and endurance since you injuries. A strength training plan that focuses on your ankle in general may be useful. If you wanted specific rehab advice and an exercise plan, this is something that our team of physios can help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/
Had heel surgery back in September. Went through physical therapy and somehow developed heavy supination in my foot. I really don’t understand how that could’ve happened. Is it from just not using my foot for the months of healing?
As the physio who is helping or have helped with your rehab - they are best placed to answer this question.
If i Supinate because i have bow legs, should i be wearing a corrective shoe(that could cause problems with my feet seeing the supination is coming from natural mechanics) or just a neutral shoe and just practice being mindful of proper step?
You likely won't be able to change too much with how you walk. I think you'll get better advice if you ask a podiatrist but having a shoe with a bit firmer outer sole may help because it will resist the pressure better. A softer one may collapse too much.
It doesn't work for me sadly mine have some to do with my legs
Check some pronation exercises and see where your range of motion is limited first. Diagnosing the problem is the most important part.
I stand and walk on the outside of my feet pretty severely and my outer calf area and now knee are killing me. feels like shin splints. I don't have enough muscle to fix this on my own.
You may benefit from seeing a physiotherapist or a podiatrist (perhaps both) who can assess this for you and help you with a combination of exercises, correct shoes and insoles.
I’ve been running big distances and soon as I start running my calf hurts then goes through my hips then pain ends up going through my hamstring. I’ve had scans and all clear. It’s really frustrating. Can you offer any tips thanks
Sounds like it is nerve related - I would assess your lower back and neural tension - the slump test is a good one to do for that - I think I demo it in this video czcams.com/video/JT2qEqfg3as/video.htmlsi=yUbKSnmesrqUNX1U
If you wanted help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com