Physio Q&A with Parys (16 Aug 23)

Physio Q&A with Parys (16 Aug 23)

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Topics Covered (time in video in brackets):

  • I have had a problem with my hip for 8 months. The doctor has said it is: Mild hypertrophic bony and capsular changes at the symphysis pubis. What can I do to help it? (00:30)
  • I get a pain on the inside of my knee on hilly routes, is there anything that can help this? (16:40)
  • When I run I get a pain in the back of my ankle that makes me hobble. What should I do? (20:00)
  • I have an issue with my left hamstring that has not gone away and it is now making my left foot numb too. What should I do? (29:20)
  • I was doing a sprint interval session on tarmac and got pretty awful pain through the sole of my foot, round the arch and across the top towards the end of the run. Now, in the morning, I’m struggling to walk on it but it eases off as the day goes on and better once I get moving. What can I do to get back to running? Is it same approach as PF? Ice, stretching, rolling on ball etc? Walking good or just rest it? (42:10)
  • After my 100km a couple of weeks ago I have tib ant tendonitis what can I do? (46:10)
  • I have an old meniscus injury (inner  knee) which I have been self managing for five years with success, mostly by switching from road to trail. However, I ran a trail ultra two weeks ago  which was 11 miles of road and it ended up being really sore. I let the swelling go down and started exercises and stretching. Am I OK to slowing start running,  icing after etc. I feel it's best to keep it moving and managing it as long as I'm not in severe pain, is this right? (52:50)
  • I’ve got a pain right in the middle of my left glute. It’s been niggly for a while but is now hurting whilst running and especially when sitting down. My running coach thinks it might be my piriformis and suggested holding off running until I can see a physio. Will cycling be ok in the meantime? Any suggestions for exercises I can do to help? (54:55)
  • I did an 50km ultra back in June. Around end April early May I started getting PF due to increased hills and mileage. I am still suffering now even after resting and more cycling. I stretch regularly. Am I ok to carry on running slow and short milage as it doesn't seem to be going away just yet? (58:10)
  • I'm due to have shoulder surgery next week. I'd appreciate some advice on how to return to running after. Any tips on improving my ankle mobility/strength whilst I am off? (1:03:30)
  • My knee and the area around the knee (up towards the thigh) gets very tight after I run making it sore to bend, walking up and down the stairs. It eases off after I massage, I wonder if they are any exercises I could easily do in the morning or when I am at my desk to strengthen the area? (1:06:00)
  • I would be grateful for an idea of some hamstring stretches I can include in my pre run warm up. (1:16:00)
  • Following the 100k over the weekend, I have spent time eating and trying to walk when I have to. keeping moving definitely helps. What is the best approach with regards to massage? Is it best to leave the body alone for a period of time and let it recover, or is a gentle sports massage in the days following an event beneficial to recovery? (1:17:40)
  • I had bursitis diagnosed in my foot a couple of months ago. I had a steroid injection done with an ultrasound to locate. I am back to running after some rest and got the familiar burning sensation in my toes kick in at around mile five. Does Parys have any suggestions as to treat it? (1:08:00)
  • I’ve had a bit of a quad strain I guess for the last 3-4 weeks! First flared up on a long run which I had to end early but seemed to recover quickly and was back running again later that week. Since then I’ve felt it on most runs but it’s never really worsened where I’ve had to stop again. Yesterday I went for an easy 8-10k and had to stop after 5. I’m now in my first week of a 3 week taper before an 80k (2nd Sept) and don’t want to make it worse or be on the start line with it. However also don’t want to be on the start line having not really run for 3 weeks. Any tips on how to manage this period and what I can do to aide recovery? (1:10:00)
  • What evidence based rehab is the most effective for plantar fasciitis? Read the article on PF here (1:14:45)