Chi Discussion Forum

So, I’m on page 135 of ChiRunning revised edition and it all makes sense to me.  Now, before I get into my question, know that I’m recovering from ITBS and Tendonitis in my right knee (3 weeks now) and really frustrated as I’m so close to my first full marathon on March 17th in Virginia Beach, VA (Yuengling Shamrock Marathon).  My doctor said 800mb Advil, ice and rest, rest, rest.

I can almost guarantee you that I know exactly why the pain happened.  I’ve been training since November with no injuries or pain UNTIL 3 weeks ago when I started pulling my feet in so they point straight ahead.  I was doing a very easy pace 5 mile run when at mile 4 the outside of my right knee started hurting until finally I had to limp back home with excrutiating pain.  I honestly think it was due to me putting all that extra stress on the outside of my leg while trying to straighen my foot out.

Genetically, my lower legs are several bowed, so naturally, my foot lands outside-in (over-pronate).  Now, before you start criticizing this gait, know that I introduced myself to better running form through New Balance’s web site goodformrunning.com which embraces similar traits to ChiRunning, so I was already reaping the benefits from better form with no injuries, minimal recovery required and, as in ChiRunning, speed followed.

So, my question is do I bag the whole idea of straightening my skeletolly (is that really a word? - LOL) challeged genetics or are there things I can do to gradually make that transition?  Right now I’m pretty angry that I did this to myself and could be missing out on my first marathon.

Hi Mark -

With Chi Running, or anywhere, you always want to meet your body where it’s at. You have a genetic predisposition to being bowlegged. And while there are some things you can do to correct this (without surgical intervention), you also need to adhere to gradual progress when making those changes. Back off from trying to get your feet to go perfectly straight ahead, at the moment. Instead, see if you can move your whole leg, at the hip level, in just a little bit at first. If that works, when you are used to that, then move the whole leg (note - not just the feet) in a little more. What will happen is your adductors will strengthen over time, helping you to move more efficiently. But only do this if you body sense no pain - when you do, back off on the internal rotation. Keep working on it and don’t make any sudden changes!

You can also work diligently on the body looseners, particularly the hip circles. Make sure you keep your upper body stable so that you get the benefit of the femur head rotating in the hip socket, helping to loosen tight ligaments. Danny likes to say you should be able to stand in a barrel and do this exercise without anyone knowing that you are doing it. He was bow legged and did 3000 of these a day (some of us tried that and you have to keep doing them whenever you can throughout the day!).

Some of our instructors also like such methods as the Egoscue method (http://www.egoscue.com), that help with things like tibial torsion and other issues. You might want to check that out.

Good luck with your healing and I hope this helps. Keep us posted!

Laura Houston
Certified Chi Running and Chi Walking Instructor
Seattle WA

Thank you so much for the advise.  As you can imagine, my first focus in ChiRunning is to remember why I run is for fun, for relaxation, and to get outside in the fresh air.  Working in a cubicle all day, 5 days a week, I’m sure many beginning ChiRunners get very excited about the possibilities for their new found knowledge on proper form, function, and speed potential and want to run “perfectly” right away.  Being goal-oriented, it’s been very difficult for me to realize that I’m probably going to have to bag the marathon, focus on recovery, then begin my journey with ChiRunning.  Perhaps in a couple of months or so I can try for a new marathon to race.

I haven’t made it to the exercise part of the book, but hopeful that this evening I can finish my chores, sit down and enjoy the rest of the book.  I’m curious about those adductor muscle exercises.  It will definitely take time and patience for me to gradually rotate my entire hip and leg inward as 45 years of waking the old way will constantly come back if I lose focus.

So, I’ll keep on taking my ibuprofin, stretching, and just relaxing for a while and work in those exercises you mentioned next week if my body is ready for it.

Wish me luck,
Mark

Good luck and please do keep us posted!

Laura Houston
Certified Chi Running and Chi Walking Instructor
Seattle WA