Skip to main content

Biokinetic realignment

If you didn't read up on why getting worked out properly was necessary, you can catch up by reading these two blogs (although, this stands alone as a great article, too!): The Washie 100 & Getting Straight 101. After that... our journey continues from Addo 100 to UTD 160, and then Mac Mac 100. Running is a team sport!

Grey hairs and journeys:

by Ilona Hearne Biokineticist (#Guestblog)

Boy oh boy I believe my grey hairs came faster in these few weeks leading up to Steven's training with new injuries from Ultra Trail Drakensburg (UTD) and Mac Mac. Thank goodness we have more time before his next 100 miler, Karkloof!

I am sure if you've read the blogs of UTD and Mac Man you will know all about his injuries. They might have been worse had we not started this journey together before Addo [I wouldn't have got through Addo...]. The commitment to training outside of his normal routine has strengthened him for these 100 milers.

Due to his fall at UTD we have had to do knee rehabilitation and keep his cardio-vascular fitness. Because Steven now knows his body better and how it's suppose to feel when "its working", he thinks about and stops compensation in as much as its possible. He does this due to the damage it will cause to that which we have worked to correct and fix.

When he returned from Mac Mac I was faced with more challenges on top a still sore knee... So not only knee rehabilitation but added to this was a left foot (bridge) that was injured, his ITB and compensation of the right foot due to the foot injury on the left.. Sjoe... So... right knee, left foot, left ITB and back! Rehab central here we come... My plan ahead is keeping his cardio-vascular fitness, increasing dynamic stretching, knee strengthening exercises, and because he had a sore back in the past (some days still a bit sore, less than before) his hamstrings and glutes need to be stretched [is that a rack and pinion I see in my future?]. 

In the previous blog I mentioned Steven's posterior sling and how all the imbalances in his muscles had affected his performance and how we then got his muscles to act in unison they are "behaving" better and his recovery and rehabilitation time has shortened. But I always work on the side of caution, some days adding a spanner in the works to make things interesting and push him just a bit more than normal, like the day I got him doing reverse lunges... I wonder if we should make that blindfolded next time, Steven?

After one particularly interesting session, and because of his body responses, I asked: "so, are your quadriceps tight?" With a grin he said, "yes"... My reason for asking was because all the muscles on the back of his legs were tight, and so we loosened them, but his knee was still "complaining". I then lengthened his quadriceps, et al (due to long periods sitting they become shortened and this affects stride length and causes Lower back pain due to the illiopsoas muscles, the pectineus, rectus femoris and TFL becoming tight again from the poster or sling the muscles in front and up around the hip become tight (glutes medius,  TFL, glutes maximus, glutes minimus, piriformis, and all the small muscles right in the glute all the way down into the hamstring, calf and foot become tight)... 

We are however retraining some muscle groups, strengthening others and stretching others to make then respond the way we would like them to so Steven will finish his next race stronger and faster... 

It's not easy but it's a challenge I'm enjoying and seeing the smallest results makes my heart smile. 

Your whole body works together in order for you to function, it will have compensatory responses. My ultimate aim is to work with the body to create high performance. You cannot work with a body that has faulty gait mechanisms and expect it to perform at its best.. Change the bodies faulty loading, faulty gait mechanism, faulty muscle contraction, faulty biomechanics and improve all round fitness and biomechanics. 

Ilona: "Remember small steps leads to huge results later."
Steven: "Yes, but when will I be able to run again?" <- The story of recovery...


Popular posts from this blog

The Truth of the Trail: Karkloof 100

I said to Andrew & Deon, "On the long trail, either you are truthful, or you are dead. And perhaps this is why we are a close community of people who know and believe in each other. We root for each other's success because we relate so honestly."

Friday night at 8pm, the gun was worked into the theme tune to the Greatest Showman. We Karkloof 100 milers were off, not quite like prey in front of lion... but the atmosphere was just as charged! An amazing show to send us on our way. It had been hot all Friday. Dry heat. It was due to get as hot on Saturday.

AMUK update: I had aced Addo. UTD and me... let's call it a tie (although I might flatter myself here). And Mac Mac bit my bullet... I finished, but it took everything I had. 14 weeks later, I'd recovered mostly, but not been able to maintain 100 mile fitness. I was as ready as I could be...

Rene & Frikkie (official and unofficial AMUK wayfinders) were prepped and looking good. There was no hope for me to …

Addo 100 - Race Report #RunAMUK for #RazeABar

A week after completing the Washie 100 miler I started training for my 2nd miler... I couldn't walk, but in my head it started. It was a kind of running “I am because we are” (loose translation of an African philosophical idea labeled “uBuntu”). Truth be told, it probably started when I ran my first official 5km run or parkrun many moons before that!
uBuntu philosophy leads to other African proverbs like, “If you want to go fast, go alone; if you want to go far, go with friends”. Race medals need friends, too, right? From a road 100 miler I needed to add a bush 100… and of course there are many around the world as one of the faster growing sports. The more 100 milers the better, right…? And of course me going far at Washie meant a great team of unicorn support on that road, and many miles training with mates leading up to Addo! Go together…
There were a lot of lessons I needed to learn at Washie. Teamwork, nutrition, hydration, training the right amount (not too much is as damaging…

Mac Mac Ultra 100: Ear worms and elevators!

What are the effects you can expect from doing 100 miles on foot? Hunger. Tiredness. Hallucinations. Blisters. Bruises. Toenail funerals. Sleep monsters. And others... Nobody mentions EARWORMS... [definition: a catchy song or tune that runs continually through a person's mind. I might amend that...]

Legends are made from stories. Sometimes they are true. Sometimes they have music.
Make sure you pick a good tune if you choose an earworm as a pet. The Cranberries version of "Zombie" is a good tune. For the first 15 hours. Thereafter... you're the zombie! But, I'm ahead of myself. There were three sections to my Mac Mac adventure: the first part where I felt good: 11 miles. The second part where I wondered if I'd make it: 70 miles. The last part that I'll just call "Zombie": 19 miles.
Ideal race preparation goes "smoothly" and is "stress free". A few niggles that hampered recovery and training in the 2 weeks leading up to the r…