When I go for a run at lunch or after work, I have barely any hip extension, and I waddle
any advice will help
When I go for a run at lunch or after work, I have barely any hip extension, and I waddle
any advice will help
Happy feet!
Steve Martin wrote:
Happy feet!
oh bwutha
I keep coming up with new stuff, but what seems to be working now is setting an alarm to off every 30 minutes - at which time I march in place for a minute and do some 20 lb barbell lifts.
It makes a huge difference for me - if I sit still for an hour and then get up to walk my adductors and upper thigh are in sharp pain.
But as long as I work them every 30 minutes I am 95%
Make sure you get loose before you start your run after work, too. Walk around for a minute or do some dynamic stretches. I'll usually try to stretch my back and then do a dynamic stretch or two before beginning.
Stretching helps. Also, do squats and lunges on a regular basis
If possible/applicable, get an office several floors away from a place that you regularly have to go during the day. Hiking the stairs should return tension to your glutes that are being stretched while sitting.
I had a desk job once, and had a weird problem. One foot (but not the other) would sort of go to sleep. It would then become difficult to move it around the ankle joint, and it would just sort of flop when I walked. This would continue after work, and even on my runs. I moved offices for unrelated reasons, and thus got a new chair. The foot problem went away within a few days. Has anyone else ever had a similar issue?
Were you crossing your ankles or hooking one foot behind the other? That may have cut circulation to one of the legs/ feet?
for the 8-4 shift:
10:30am - go outside and walk 1 mile
noon - go get lunch
1:30pm - go outside and walk 1 mile
should take 16 minutes to walk each mile.
Standing work station with a bar stool when you get tired of standing. Changed my life.
Or you could try using one of those giant exercise balls as a chair.
I make sure I get up and walk around the lab at least once an hour (usually more if I can get away from the desk).
Hydrite wrote:
I make sure I get up and walk around the lab at least once an hour (usually more if I can get away from the desk).
Definitely. It gets too easy to get tied up with things and stay stuck in the chair. Get up and go to the drinking fountain, which means sooner or later you're going to have to get and and hit the can. Repeat.
When everyone else goes out for their hourly smoke break, I get up and walk and stretch for the 10 minutes. Also at the half-hour I get up and stretch.
I keep a lacrosse ball on the floor under my desk, and spend quite a bit of time massaging my feet with it, which also seems to keep leg/core muscles slightly engaged.
I only start to feel bad when I sit for hours straight and get into a serious slouching position.
I also recommend making sure your computer, keyboard, mouse and in ergonomic positions.
Myrtl Routine (donkey kicks, fire hydrants, forward and reverse leg whips from hands and knees position) 3 times per week, pushups and core 3 times per week plus forward, reverse and side to side lunges before every run as warm up. I also agree with the other poster on the standup/stool workstation setup if that's possible. Sitting in a standard office chair for multiple hours is hell on your hips, hamstrings and lower back. It doesn't have to take up a lot of your time but it is important to stay consistent with the strengthening routines. I do the Myrtl and pushup/core stuff immediately after I finish my run to make sure I get it out of the way.
if you can, this is a great method:
Im having the same problem. i dont work at a desk but I spent many months studying to get my CPA license. I had a sacral stress fracture, overworked adductors, tight psoas, and inhibited glutes, and now I've got my CPA, but my adductors and inner thighs hurt like a mofo.
The best solution is a sit-to-stand desk. Geekdesk.com makes them as do several other companies. That way you can easily alternate sitting and standing throughout the day. I had to buy my own for my office but I think it's worth it. If your employer will pay for it, all the better.
I didn't have any specific injury problems associated with sitting, but I felt like a slug if I sat all day and then tried to go for a run. Now I never sit for more than 90 minutes at a time - usually not more than 60. Standing also perks me up if I find myself getting sleepy in the afternoon.
Yep, having a standing option for your desk is the best option. When I have lingering hip flexor issues I rig up my desk to accommodate that. Frequent walks away from your desk is the next best thing to do. I also keep a second foam roller at my desk or in my car and will roll out my hip flexors, glutes and hamstrings throughout the day and particularly right after running. I sit most of the work day in addition to 2 hours of commuting each day and the one time I slacked on the rolling/stretching routine I had hip flexor issues. A couple days back on schedule resolved them.