Dear Jeff,
Any pain which presents on one side only, like with your foot and Hamstring, is related to an alignment issue.
The more you run into pain, the worse the alignment becomes.
You will have to sort this out before you up your mileage.
If you do the Stretch Test and the Bunkie Test on the website, it will already show up where the problem is. The next step would be to release the locked connective tissue and that should sort out the problem.
I do not think that your shoes have anything to do with it.
I suggest you see one of the Lynotherapists in Johannesburg for an assessment and treatment. They are also listed on the website.
Cortizone might make you feel better for a few days, but then the pain will be back and worse.
ITB problems always arise if your progress was too quick.
It is not a longstanding problem and could be fixed quickly if you get the right treatment.
I suggest you contact one of the lynotherapists listed on my website and get it sorted out as soon as possible.
Do not run in pain.
I always treat the whole fascia anyway, to make sure your alignment is perfect.
However, it does sound as if there is stlll pathology in your knee.
Even if you are sore after the exercise, it means that you have done too much.
Pain is the body’s way to tell you something is wrong. Do not override it.
I suggest you find a lynotherapist to do a proper assessment since your non-recovery could be related to an alignment problem. The swelling shows that your knee is not aligned properly.
The Bunkie Test is not done to test your strength. All it shows me is where the fascia is locked long. Never do the test if it hurts you.
Ek het verlede jaar 6 kursusse in die Kaap aangebied.
Hierdie jaar gaan ek meer noorde toe. Ek mag dalk teen November hier ‘n kursus aanbied.
Hou maar die website en die Lynosport facebook bladsy dop.
Yes he will definitely benefit. You will find a list of the Lynotherapists on the website.
It is very important to know exactly what to strengthen and with a tendency for knock knees, there is a specific pattern that needs to be strengthened.
Hi Simon, Ron Holder’s techniques are based on applied kinesiology. I would recommend that you do their courses. Or you could come do mine if you are a registered therapist.
There are so many different things that could cause your Hamstring injury.
Most injuries occur in weak areas and something must have caused the weakness in the hamstring. It is normally due to a bit of over- or too hard training.
do the Stretch Test and then find a therapist to remove the tightness in the fascia to restore balance. Only then can you start strengthening the Hamstring effectively.
Yes Madenia, we would definitely be able to help you.
I suggest you start by doing the Bunkie Test to see where exactly the weakness is.
But most important is to find the tightness that caused the weakness and to start by releasing the fascia.
If there is a lynotherapist listed on the website in your area, I would recommend that you go for an assessment.
Hi Carol,
Wat ‘n verassing.
Kan jy glo ek het GEEN belangstelling gekry vir my kursus in Durban nie. Al die ander kursusse oor die land is volgeboek met waglyste maar Durban het niks!!!
So ek het die kursus by julle eers gekanseleer en sal later in die jaar weer kyk.
Stuur vir my jou emailadres, dan kan ons meer privaat gesels!
All my statements come purely from practical experience.
What I find regularly is that if the fascia around the Pecs have shortened, it normally goes with lengthening of the fascia (and weakening of the muscles ) in the thorasic area.
This ALWAYS coincides with a weak 90 degree Bunkie (posterior stabilizing test).
So if I release the fascia around the Pecs in the front (locked short), and in the thorasic area (locked long), the 90 degree Bunkie Test immediately shows huge improvement and hamstring symptoms disappear.
Die werkswinkels is vir atlete soos jy en die kursusse is vir die terapeute.
Ek gaan beslis in Potch ‘n werkswinkel hou die Vrydag voor die kursus. Ek sal dit op die website adverteer.
Jy is meer as welkom.
Groete
Hi Grizel, ITB is gewoonlik ‘n oorgebruik besering, m.a.w. te veel te vinnig. As net jou een kant se ITB pla, dui dit ook op ‘n belynings probleem.
Rus gaan niks help nie. Sodra jy weer begin hardloop gaan die pyn terugkom. Jy sal moet by iemand uitkom wat jou belyning kan uitsorteer. As jy na die strek- en bankie- toets op my webblad kyk moet albei kante dieselfde toets. Indien nie, moet dit reggestel word, anders gaan jy nie regkom nie. Kyk of daar iemand naby jou is wat Lynoterapie doen, dan sal jy sommer gou weer reg wees.
Hi Elma, Yes you are a candidate for my workshop. Stress fractures are always an alignment issue and there are other contributing factors as well like too rigid shoes etc. Over-stretching that cause weakness could also be the cause. It is impossible to diagnose the cause unless I have seen you. I would definitely reduce your mileage drastically until your problem is sorted out. Let me know where you live.
Ag nee Elma!!
Please call John Hooper in Durban. He has done both my courses and will help you.
His number is 0824438413.
Hope to see you in Johannesburg!
As jy al klaar sê dat jy oorproneer, beteken dit jou spiere aan die binnekant van jou bene is swak.
Jy het een van 2 keuses, versterk jou skoene (wat jy reeds probeer het), of versterk jou spiere (vir my die enigste opsie).
Ek glo net in neutrale skoene en hoe meer beweeglik die skoen is, hoe beter.
Kontak vir Liesel Janse van Rensburg, ‘n Lynoterapeut in Pretoria (0824509557). Sy sal jou beslis kan help.
Goeiemiddag Benita
Ek sal probeer om kort te hou. Het besering van achilles gehad, het by podiatris in Pretoria “innersoles” laat maak. Ek oor proneer 15% aan die een kant en 20% aan ander kant. Met innersoles is achilles baie beter. Maar ek weet dat binne spiere nie sterk genoeg is nie. Het nou onlangs R liesbesering gehad en ook Plantaris fascia probleem L voet. Het Comnrades 2011 nou net gedoen – so ek kan rus. Maar soos jy in vorige eposse se, rus is nie genoeg nie, sodra ek gaan begin oefen weer, gaan ek weer selfde probleme kry. Ek gaan in Julie Kaap toe gaan vir n week en daarna Johannesburg/Pretoria vir n week. Is daar iemand wat ek kan gaan sien? Sal enige raad waardeer, want sodra ek meer km per week begin doen, begin al die probleme.
Baie dankie
Hannelie Marais
I have plantar fasciatis in my left foot. I have been struggling with it for the past 3 months. I have not run for 3 months, but trying to maintain my fitness in the pool and spinning at the gym. I was all geared up to do Two Oceans and the Comrades and unfortunately was unable to do it. I have had physio, been to a chiro, podiatrist, cortisone shot and now doing some stretches and rolling on a PVC pipe. I have an auto immune disease Ankloysing Spondalitis and I’m on biologics for the condition.
I’m so frustrated, all I want is for the pain to go away. Please advise me on plantar faciatis and can you help?
two questions for you – do you teach any of your courses in the UK? Also you mention ten fascial lines throughout the body, how do they (if at all) relate to the fascial lines/anatomy trains work of Tom Myers and James Earls?
Hi Benita.
I just stumbled upon your website this morning it looks fascinating.i am a follower of Gray Cook FUNCTIONAL MOVEMENT SCREEN wich looks at movement from a stability and mobility perspective ,restore mobility and then address stability.
I would really like to learn more about your method.I live in Thailand though so going to SA is a bit far.Do you plan to run any courses in India next year? or do you have any dvds or books for sale?
I am a runner and have two problems.
Plantar Fasciatis in my left foot only, and knee pain in my right knee on the outer side and the back.
The knee problem I only start to feel after about 800M, and slowly gets progressively worse until I have to stop running, this would be about 1,5km if I dont want to hurt it further. The pain is not there during the day or walking. It started after this years two oceans where I hurt my right knee badly, by carrying on running through the pain. I have hardly run since end april, surely this is enough resting time.
Lastly I have a shorter right leg by 12mm and have got a heel raiser started using that at beginning of March, this was said to be the cause of the plantar fasciatis in left foot, but I still have the foot pain and knee pain, I am not training at all and dont know what to do.
Gaan goed hier in Windhoek. Die Lyno werk baie goed. Wil net raad vra – my skoonsuster het 2-Oceans half gedoen in April. Sukkel gedurig met seer haksenings en hamstringbeserings aan een kant. Ek het haar nog nie evalueer nie maar weet haar hamstringe is hopeloos verleng. Sy gaan inkom vir evaluasie, maar ek wil solank weet. Sy moet skoene koop en ons sien in die nuwe runner is daar behalwe vir die Innovates ook Gravitas. Wat dink jy van Gravitas? Ek sal haar Lyno evaluasie met jou bespreek nadat ek haar gesien het. Groete Janine
Hi, I am interested to know if your functional lines are those of “Anatomy trains” or are they different. And is your bunkie test standardised? Or can you use any level / size for the bunkie test to work?
Thanks, SHANNON
6years ago I hurt my back muscles by forcing myself to pick up something heavy, now my injury has been getting worste and getting myself to jog is beginning to be an effort…….since I can remember I have been an athlete nd its frustrating not to be able to njoy a jog, now I can’t enjoy my jogs anymore because of the injury. I want to know how I can bring that joy back nd even look past the pain if possible..
I struggled with shin splints for a long time until I had a good dry needling session of soleus and gastroc and bought asics anti-pronation shoes. I was doing fine for a couple of years. Now I started getting a lateral politeal pain in my left leg with running. I did the bunkie test: I was able to hold all of them for 15 – 20 sec’s except the medial stabilising line – I could not do at all!! (guess the anti-pronation shoes had a role to play in this!!) How do I start activating and strengthening the medial stabilising line ? Looking forward to hear from you!
Hallo Benita, ek is n gereelde klient by Darryl Oehley in Windhoek en hy het jou kursus gedoen. Hy doen lyno met my, het al wonders gewerk, en ek is al vir 8 maande met biokinetics besig by Dalena Botes, ek doen baie goed daarmee, het al baie sterker in my core geraak en voel baie beter in alles wat ek doen. O ja ek is n marathoner, 2 oceans en comrades gedoen, ek doen 6min 30 average, so ek is nie n vinnige hardloper nie. Het in 2010 as gevolg van n kroniese itb, my regter knie begin voel, pyn aan die buitekant, het comrades gedoen en baie swaar gekry, klaar gemaak, nie in afsny tyd. Daarna knie nie reg. Al mri scan gedoen en weereens itb bevetsig met osteo athritis en kraakbeen wat begin wegskuur. Mag eintlik nie meer hardloop, ek doen baie minder en dit gaan beter , maar ek is nog bewus, pyn in my knie. Begin fietsry, ook daar voel ek my knie. Ja ek is 48 en het n 20+ jare oefen ouderdom. Ek glo dit het met overuse te doen. Wat my ook pla is my regterkant, altyd meer styf en seer aan regtersy, en regterkuit. Wanneer ek self masseer, is daar baie triggerpoints en kuit word seer wanneer ek meer as 10km doen. Sal bly wees om van jou te hoor. Carolin Janik
I found your site very informative and interesting.
I have had chronic patella tendinitis which has lasted a year as of this month.
After I went for an X-Ray and MRI I was diagnosed with tendinitis.
I was sent sent me to physio and the biokineticist at SS and I started a program of eccentric training- consisting mainly of training for 30mins on the Grucox bikes 3 times a week.
After noticing an initial improvement, the pain reached a level and stayed there. I tried cortisone shots and ESWT therapy, but with not much improvement.
After 12 months i eventually decided to go for surgery called ‘patella tendon shaving’, which basically involved cutting and removing the scar tissue in my tendons.
While the surgeon was operating he found a very small micro fracture in my right patella, for which he performed a chondroplasty. It has been a week since the surgery and I have started the long road to recovery.
Running is my life’s greatest passion, throughout my life I have always been a competitive athlete on track and road.
And after 12 months off I am patient but eager to get back to running.
I was wondering if you give me any advice.
Whenever pain or injury (non-traumatic) occurs on one side of the body, it is normally caused by an imbalance.
In your case you have most probably trained into this imbalance which eventually resulted in the tear.
The fact that they have done the operation etc, does not mean that the cause of the injury had been dealt with. Everything you mention has to do with relieving symptoms.
I do advise therefor that you see someone who could test you properly to find out what caused the injury.
Before that is addressed, you stand a chance of re-injuring, if not in the same area, then in another, depending on your compensation pattern.
Jy is soos ‘n motor waarvan die wielbelyning uit is en jou band loop skeef af. Dit gaan jou niks help om aan die band te werk nie, want die probleem sit op ‘n ander plek.
Laat Darryl jou behoorlik toets om uit te vind waar jou wanbalans is. Sodra die wanbalans uitgesorteer is sal jou simptome begin verdwyn.
Hi Edri,
You have been strengthening your shoe and not your body. Our feet needs to be free to move to allow them to get stronger.
Having run in anti-pronation shoes mean that you have weakened your medial lines tremendously.
It is important though to make sure that there is not shortening of for instance the lateral line that might now entertain the weakness in your medial lines.
I suggest you do the stretch tests to make sure if you do not need to do some releases on the outside of your legs.
You will have to be very careful to train too hard or progress too quickly with your very weak medial lines.
First start by doing the following exercise with the medial lines:
Lie on your side and tie a 1kg weight on top of your bottom ankle.
Now lift the bottom leg up, keeping the knee straight, and hold it for 10 seconds. Try to do this for 10 repetitions. As soon as it hurts, you will know how strong/weak the line is. Stop there and do not exercise into pain. Do this once a day on both sides.
Once you are able to do 10×10 sec on one side, progress by adding another 1kg to make it 2 kg.
You will find that once you can hold 2 kg 10×10 sec, you will be able to do the Bunkie exercise.
In the meantime, make sure you walk a lot of barefoot and buy yourself a pair of minimalistic shoes and train with them according to my barefoot blog.
Hi linda, You will have to go see someone who can do a proper assessment of your strength and stability.
I believe that the body can heal itself if you are willing to do the work.
Hi Shannon,
I developed the Lyno Method at the same time as what Tomas Myers wrote his Anatomy Trains, but completely without any knowledge of his work.
When I finally came across his book, I was delighted that his work complimented and confirmed mine.
My Bunkie test is standard, but please note that it is a test and that the results give me the information as to where to start my work.
One should always look at the body as a whole. All your different symptoms are part of a pattern of imbalance.
Imbalance needs to be addressed and corrected.
Just like parking your car in the garage for 3 months, hoping that the alignment will correct itself and the tyres will not wear anymore, will not work, in the same way will resting an imbalanced body not fix the problem.
You need a proper assessment of the whole body to see where the cause is and then that should be removed.
Training with imbalance only cause more compensation and injures, and resting an imbalance does nothing at all to fix it.
Find someone who specializes in holistic treatment to sort out your problem.
Thank you for your interest in my work.
I have not yet written a book, although it is part of my plan in the next few months.
I would love to come and teach my courses in Thailand, so please let me know if you are interested.
I have not yet taught my work in the UK but would love to, so let me know if you are interested.
I developed the Lyno Method from my own functional assessment and only years later discovered Anatomy Trains, only to find that it compliments my work completely.
I only call Tomas’s deep front line, my medial line, the rest is all similar.
Plantar Fasciitis is only a symptom of a pattern of imbalance.
You need a proper assessment to determine the cause.
Most often stretching is the complete opposite of what needs to be done. Pain normally occurs in overstretched areas, which means stretching will actually make it worse.
I suggest you find a lynotherapist to do a proper assessment.
Hi Benita,
About 5 years ago I visited Dr Ron Holder, I had what appeared to me an imbalance in my legs as my right leg was a lot stronger than my left, the size difference between the legs was clearly visible especially the calf muscles. Ron suggested my left leg was shorter than the right, he gave me a wedge to wear in the heel of my left shoe (i wear anti-pronation running shoes). I however stopped running for various reasons one of which was a pain in my back, down my right leg. I still have a noticeable difference in the size of my legs. I have recently started running again and have put the wedge in my shoe (left shoe as always). A few questions:1) Should I still use the wedge? 2) When i run my right leg gets incredibly sore / tight and almost cramps up entirely, left leg feels fine? Is the right leg doing all the work? 3) I do not wear the wedge in my work shoes and notice a significant difference in the wear pattern on the heels, the left heel seems to be a lot more worn, is this consistent with the left leg being shorter than the right?
Regards,
Jacques
I am currently doing lynotherapy (have been for the past 2 months or so). I had problems with itb (mostly left side) and my right glute always becoming tight after training. Things have now seem to have settled down with the therapy and a less aggressive training regime. I am now getting really tight around on the outside of my right shin (peroneus longus i think). What can be done here? The stretches that i have been given don’t really work. What can i expect to happen if this tightness persists and gets worse?
Hi Jacques,
Your body has changed a lot since 5 years ago, which means that the wedge Ron made for you then, will not be correct anymore.
It does sound like imbalance issues still, and i recommend that you see someone who specializes in that and who corrects it with myofacial release.
You will find the numbers of some Lynotherapists on my website or else contact me on email for more numbers.
It is impossible to say which leg is working harder without seeing you in person. You can however do the Bunkie Test o the website which will tell you which muscles in which leg are stronger. That could help you to know where you should get stronger.
Hi Paul,
This is most probably one of your old compensation patterns that is showing up. I never use active stretching to get rid of pain. I do give my athletes stretches to maintain the range of movement which I have acquired when doing manual release of the connective tissue.
To determine how to treat you, I will have to do an assessment which will include the Bunkie and Stretch Test.
Ask your Lynotherapist to do a re-assessment to determine what the cause of your problem is.
Finally I assume that you are wearing flexible neutral shoes since any ‘stability’ supplied by shoes, can cause injuries.
Hi Benita, I have had constant foot discomfort and have not been able to run for almost a year and a half due to plantar fasciitis in one and then both feet. I have high arches but very hypermobile joints (especially my ankles). I over-pronate a lot through the mid-foot and have had custom made orthotics which help a bit. I have been considering buying a new pair of motion control shoes to wear with them which was a PTs suggestion but I wonder how I will ever be able to strengthen my feet if they are so supported/controlled? I guess my question is do you think this is a good idea? I have done a lot of calf stretches, cross-friction massage and intrinsic foot strengthening too but have not had lasting success. I have a very tender/tight anterior tibialis on the weaker foot and have been trying to address this. Any help would be appreciated!
Hi Hazel,
I totally agree with you that all the support and control will only weaken you more.
It does sound as if you have a strength problem as well as an imbalance. If the Tibialis Anterior feels tight and tender, it is normally due to a shortened Peroneus on the same leg. This will cause over-pronation.
You need a proper release of the Peroneus in order to strengthen the Tib Anterior.
I would definitely not move to more support, but rather to more controlled exercise and less support.
If you have not run for a long time, you can just as well start off in a complete minimalistic shoe.
I would start with a walk/run, not more than 20 min and every day. If your feet or calfs feel tired, skip a day.
Stretching your calfs will only weaken both the calfs and the Plantar Fascia. I never allow any of my athletes to stretch their calfs ever.
If you are living near any of the main cities, I do suggest that you find a lynotherapist who will mobilize and strengthen your calfs and feet.
I have shin splints and im still running but i have been doing exercises to ease the pain and i run on the grass as much as possible is it ok if i continue running?
Shin splints is caused by weakness of the calfs and should therefor be treated by making it stronger.
Make sure you do not stretch your calfs since stretching is the opposite to strengthening and will just undo all the work you have done.
It is never ok to run through pain, so if they hurt, it means they have had enough and can not deal with more exercise.
Make sure you are wearing soft flexible shoes with a medium size heel and not hard rigid stabilizing shoes.
hi benita ek het n probleem met my hak ek dink dit kan dalk n spur wees maar nie sekker nie .het al invultrasie ge had maar dit het nie gewerk nie na vyf maande is hy nog seer
I started running in April this year. Followed Shape’s 10km challenge. Then did the 10km maintenance ( a5km, 7km and 10km a week. Maybe did 1 0r 2 3km’s extra per week). Started getting pain on left side of my left knee. From my symptoms it seems like ITB. Went to my physio who just completed your Lyno workshop (Anneli Du Preez, Pretoria). Have been for 4 (Lyno) treatments. Still have pain when I run, starts at around 3km and gets so bad that I have to stop and can barerly walk home. It has now also started paining on the outside of my right knee. I also use a foam roller daily (which hurts a lot less after the Lyno therapy) and have reduced my mileage as I cant run more than 3km’s. I have less pain when running on the treadmill but hate it!
Any suggestions as to what to do next?
Regards
Tracy
Hi Benita, I am struggling with plantar fasciitis in my left foot at the moment. It has bothered me for the past year, but after I did a 21km race on Saturday it has been so sore that I cant put weight on my heel. In primary school I sprained my ankle on a trampoline and was in POP for 3 weeks after which I received physio – not sure if the rehab was done properly. Since I can remember I have been running with anti-pronation shoes. I have been running with Nike structure triax for the last 5 years. I tend to be aware of my left foot still pronating especially when I am running on the right side of the road or if I go around corners and that makes my PF worst and sometimes gives me pain in the area of my navicular bone . I am very tight, especially my hamstrings. I am not sure what to do. I think it’s time for new shoes seeing that I am running a marathon 5 November and have been training with my current shoes since April. According to your studies I should wear neutral shoes, but then my pronation will be ever worst. I understand that I should strengthen according to the bunkie tests, but it will take months for the muscles to get strong enough to support my ankles. Please give me advise on my plantar fasciitis problem and then long term rehab.
1. Could you provide the details of a therapsit in Bloemfontein using your methodologies?
2. I currently wear an asics stability shoe, but am considering moving over to a pair of Newtons. I note that Newton have a stability shoe as well, does this defeat the purpose of moving towards a more ‘barefoot’ running style and will I risk injury if I opted for a neutral model. Or is there a prefereable shoe? I assume I would have to gradually phase in a minimilast type shoe while still doing the bulk of my mileage in the old asics?
Hi Harrie,
As jy al so lank ‘n probleem met jou hak het, is ek amper seker dat jy jou hak ‘verkeerd afloop’ . Net soos ‘n motor se bande begin skeef afloop wanneer die wielbelyning foutief is, loop die liggaam skeef af om dieselfde rede. Wanneer ek ‘n geval soos joune in my praktyk ondersoek, gaan vind ek uit waar jou bindweefsel gaan vastrek het (dit sal jou hele liggaam skeeftrek) en watter spiere dan as ‘n gevolg daarvan verswak het.
Ek maak dan eers die bindweefsel los en versterk dan die spiere en binne ‘n kort tydjie (gewoonlik rondom 2 weke) is jou belyning reg en kan jou hak begin herstel. Dit help nooit om net die simptome te behandel nie. Om die area in te spuit teen pyn, verander niks aan die oorsaak nie. Sodra die inspuiting se effek uitgewerk is, sal die pyn weer terugkeer.
Ek stel dus voor dat die iemand kry om jou belyning te evalueer.
Hi Tracy,
I am really impressed that Anneli is already applying the techniques, and obviously successfully since the foamroller is less sore. The Lyno course consists of 2 Units. The first Unit releases tight connective tissue, which is what she has done, and the second unit teaches the building up of weakened muscle, and that is where you are now. Your body could obviously not cope 100% with the Shape program and needed to strengthen up a bit more; that is most probably where the ITB came from.
It is important that you strengthen up now before you run more than 3km. If you do run into your pain, you will just keep running into your injury pattern and make Anneli’s work undone.
I suggest that you contact Liesl van Rensburg in Pretoria (maybe take Anneli along) to do the full Lyno assessment and make suggestions as to how to go from here. Liesl is a comrades runner herself and will gladly assist you both.
And then if you are not better by end of Oct, come to my course as a case study.
Hi Charlene,
An injury like your sprained ankle always leaves the body with scarring which locks certain movements and changes your weight bearing pattern. Tightness of the outer part of your legs will lead to weakness on the insides and result in over-pronation. By supporting the weakness on the inside by wearing anti-pronation shoes, you play right into the bad pattern and eventualy become reliant on the built-up shoes and even eventually orthotics.
When I approach an injury like yours, I start by releasing the tightness that causes the injury. This normally takes me up to 4 appointments (in 2 weeks). Once the tightness is gone, and the old scarring is released, the body immediately starts to use the weakened inner muscles in it’s daily movements and strengthening normally happens very quickly.
I use the Bunkie Test almost solely as a test and not as an exercise program. Once the Bunkie Test shows that the release of the tight connective tissue has activated the weak inner muscles, the Bunkie Test for the medial line shows a higher score and then I use the test position as an exercise.
Your Plantar Fasciitis shows that your alignment is out and that you are bearing your weight incorrectly. It will only change if your alignment is sorted out and that is done the quickest by releasing of the connective tissue. You therefor need to get hold of a therapist who either does Lynotherapy or someone who has experience in myofascial release.
I agree that to try fix this by doing exercise will take ages. That is why I do not use exercise as a major part of my therapy. I only start giving exercises once the body is aligned, and by then your symptom will also be gone.
By fixing your alignment problem that caused your PF, the weak medial lines and over-pronation will be dealt with at the same time. I will definitely put you on neutral shoes and then strengthen you down gradually to minimalistic shoes.
I hear what you say about a race in November but after 30 years of working with runners exclusively, I would suggest that you do not waste time running another race while carrying an injury and weakness. I would sort it out immediately and then look forward to a long career of injury-free running.
Hi Dave,
Firstly, there is no one currently doing Lyno in Bloemfontein. I would love to go present my course there as that is where I did my physio studies many years ago.
Secondly, I hope I am not going to disappoint you, but I will give you my honest answer about Newtons.
I first heard about Newtons when there were no minimalistic shoes yet on the market. It was so refreshing that there was a shoe that promotes front-foot running (which is what barefoot-running is all about). However after following all the research done in the last year, I have come to the following conclusion:
Around 30 years ago Nike had this big concern about cushioning. They went ahead and built shoes with thick cushioned soles and they took the heels up to 2,4cm which eventually turned all runners into heel-strikers and caused what we know today as ‘common running injuries’. Newton then came to the rescue, moved the ‘heel’ to the frontfoot, still with all the cushioning and motion-control and anti-pronation features, as you have also mentioned. Meanwhile, the foot consists of many little bones who all need to move to stay sane and injury-free, and by removing the Nike heel and cushioning etc, the running pattern naturally moves to front-foot running (without adding a front wedge to the shoe) and the calf becomes the natural and very effective shock absorber.
I have put many athletes successfully on Saucony Kinvaras, which is less rigid and with a lower heel. Please read my blog on Barefoot running which explains the transition.
I do know that Zola is promoting Newtons a lot, but my feeling is that we should get away from the gimmicks, stick to less is more, and allow the body to strengthen and find its natural way to running.
ek sit met ‘n hamstring/boud spier(regter kant) wat ek beseer het en het dit verder ge”strain” toe ek die Lourensford Classic MTB gery het saterdag. Gedurende die race ook ‘n baie slegte kramp in my linker kuit gekry en die spier nou nogal seer daar. ek het Sondag die Gun Run half maraton en wil net weet wat ek kan die week kan doen om net die race te kan klaar maak.
my tweede vraag is: waarvoor is compression socks? ek sien altyd mense harldloop daarmee?
Hi Bonita,
Ek het hierdie jaar my 3de comrades gehardloop. Die 1ste 2 comrades wedlope het ek met Asics GT2130 anti-pronasie skoene gehardloop maar gereeld met beserings gesit (shins & linker heup). Het by ‘n voetkundige uitgekom en is nou op neutrale skoene vir ‘n jaar. Geen probleme met shins of heup nie. Die enigste “niggle” is my linker enkel. Nie regtig ‘n besering dat ek glad nie kan draf nie, maar op onglyke areas of om ‘n skerp draai is dit baie gevoelig en ook as ek begin draf. As die spiere eers warm is gaan dit baie beter. Dit is hoofsaaklik net bokant die enkelknop aan die binnekant van my voet. Ek doen my strekke na elke run, en doen nou al vir 6 weke calf raises op ‘n trappie (volgens die fisio is die oorsprong vanuit die achilles), maar daar is nie verbetering nie. Het jy enige raad of oefening wat ek kan doen om die enkel sterk te kry?
Dankie,
Annelie
Hello Benita, vir afgelope jaar het ek konstant coccyx pyn. Pyn het begin nadat chiro my gepluk het om pyn in regter boud te behandel. Die pyn in boud het begin nadat ek, wat ek dink, my piriformis oorstrek het. In plaas van beter is ek nou slegter af en waar ek daagliks 10km kon draf ( elke dag dieselfde roete wat baie bulte insluit) voel dit nou of my coccyx wil uitval as ek net ‘n paar tree draf. Pyn in regter boud kom en gaan steeds en vir al wanneer ek strek, ‘n steilte stap of probeer draf. soms ook pyn in regterlies, regter hammie(na ‘n strek) en regter heup(na strek).MRI wys bulging disk by L5S1. Ek het feitlik nooit rugpyn…. wel gehad nadat chiro my gepluk het…vir meer as ‘n week was hele rug in ‘n spasma. Dr.’s kyk vas teen die bulging disk en coccyx(wat hulle wil uithaal) Hul ignoreer die res en intussen gaan dit nie beter. Kan dit piriformis sindroom wees wat ook die coccyx affekteer? Het jy raad?
Jou geval is ‘n tipiese voorbeeld van hoe gevaarlik strekoefeninge kan wees. Hoe korter ‘n spier is, hoe sterker is hy en hoe minder die kans dat hy kan beseer raak. Hoe langer ‘n spier is, hoe swakker is hy en hoe groter die kans op spierspasma en beserings.
Dit klink asof jy al die areas waar jy probleme het, aanhou strek, wat beslis die probleem sal vererger.
Ek het self al 2 groot diskusletsels gehad en het nooit rugpyn nie. Die belangrikste ding wat jy moet doen is om by iemand uit te kom wat jou bindweefsel kan losmaak, jou spierlengtes kan balanseer en jou dan kan versterk sodat jou pyne kan ophou.
Moet asb nie dat enige iemand aan jou opereer voordat jy nie jouself behoorlik ‘n kans gegee het deur jou rug te versterk nie.
Skakel my gerus by 0828538537 sodat ek jou kan aanbeveel na iemand toe wat jou probleem kan oplos.
Dis moeilik om te se waar jou besering vandaan kom as ek jou nie kan evalueer nie. As jy egter aan een kant van jou lyf ‘n niggle het, soos met jou enkel, beteken dit dat jou belyning uit is. Iewers is iets vas wat maak dat jy verkeerd land op jou enkel. Dit sal veroorsaak dat die bindweefsel in die area gaan vasgroei wat op die ou end lei tot ander beserings.
Die feit dat jy beter voel as jy eers opgewarm is, pas in by die bindweefsel teorie, want bindweefsel raak ‘n bietjie losser as dit warm is, om dan net weer te ‘stol’ wanneer jy stop.
Jou Achilles kan dit nie sommer veroorsaak nie, want iets het dan tog veroorsaak dat die Achilles styf is.
Iewers was daar ‘n ou besering of ‘n eensydige gewoonte (soos kinders op een heup dra) wat die wanbalans veroorsaak het.
Dis belangrik dat jy by iemand uitkom wat weet hoe om jou belyning te toets en jou dan daarvolgens te behandel.
Dit gaan nie help om oefeninge te doen om die enkel sterk te kry nie. Jy moet uitvind wat hom swak maak en dit elimineer.
Hi Helloise,
Jammer, ek kom heeltemal te laat by jou email uit.
Maar wat ek vir jou sou geantwoord het is, NEE, jy kan nie die Gun Run hardloop nie want jy het ‘n Hamstring besering regs en die begin van ‘n kuitbesering links.
Die Gun Run is ‘n plat wedloop wat Hamstrings en kuite vereis en beide joune is buite werking.
Jy moet dringend by iemand uitkom wat kan toets waarom jou Hamstrings en kuite besig is om te deaktiveer en wat dit vir jou kan regstel.
Intussen moet jy geensins jou Hamstrings of kuite strek nie, hulle klink al klaar vir my swak en uitgerek.
Kompressie kouse help met bloedsirkulasie en maak dat die atlete vinniger herstel.
I have been running with orthotics for the last 5 years or so. I would like to discontinue using the orthotics and focus on strengthening areas of muscle weakness such that I am no longer reliant on the orthotics.
How should I approach this in a way which minimizes the risk of injury ?
Vir die afgelope tyd elke keer as ek gan draf kry ek miltsteek tussen die eerste 15 en 20 min. Dit voel partykeer soos my maagspiere wat kramp. Ek sukkel ook op die oomblik met my hip flexor aan die linkerkant en ook met my itb aan die linkerkant. Ek supineer vreeslik baie, en die bankie toetse wys dat my adduktore baie swak is.
Ek oefen op die oomblik vir die half ironman volgende jaar so ek is nie onfiks nie. het maar gewonder of daar ‘n ander rede kan wees vir die miltsteek want dit gebeur op dieselfde plek (aan regterkant net onder my ribbes) elke keer op min of meer dieselfse tyd as ek gan draf!
Hi there. First, I want to say that I really appreciate your articles in Runner’s World.
Two things I wanted to ask you about. The first is: I did the Bunkie test and was able (just) to complete all the exercises but one — Back Stabilising Line. I have tried to do this exercise before with the same results. That is, I lift a leg for 1-5 seconds, if I can manage that, and my hamstring cramps. It is slightly worse on one side, but only slightly. What is that telling me, and more importantly, what exercise should I be doing to strengthen this weakness?
(BTW, I am running either completely barefoot or in huarache sandals for 2 months and before that in minimal shoes for a year or so. Also, I am currently running very slow, using an HRM and “nose breathing” to teach myself to slow down and I live in Katima in Namibia which is “flat as a pancake”.)
Second, and this could be somehow related, my left Achilles tendon is swollen. Staying off of it just make it much worse. What should I do to take care of it while it heals? (Ice? Heat? anti-inflammatory? stretching? strengthening?)
Hi Benita, I’m recovering from prox tibial stress # that developed into frank # through posterior cortex half way through tibia. No running for 6 months. I’ve done bunkie tests and although all bunkies are weak on left leg, the post stabilising, lateral stability/power line and med stab line are very weak and i could hardly hold positions for 2-3 sec. Does this mean i need strengthening (and if so which muscle groups, my biokineticist don’t know anything about bunkie test ). If i still have medial pain at times, could it be from inflammed periostium or still because of #
Benita, help asb. Ek bly in Fochville, naby Johannesburg. Ek het ‘n ongelooflike stywe heup aan die regterkant en ‘n baie, baie seer hamstring aand my linkerkant, wat enige hardloopbewing strem – dit voel asof ek die been moet sleeg. Dit gaan tot redelik diep in my boud. Ek wil by iemand uitkom wat my belying kant toets. Kan jy iemand naby my aanbeveel, dankie.
Ms de Witt
I saw you video on the FEAT talks and then looked extensively at your website.
My daughter (15) is a Level 7 Gymnast who has been doing gymnastics for 5 years (so she started “late”for a gymnast). Last year just before her provincial competitions her back “went out” and after the coach got it back in, it hurt a lot, but we missed one comp and nursed her through SA’s.
We did two phisio sessions at the TUKS HPC and then because we have limited resources and no medical aid, she rested a short while and then started training again, but the back still hurt a bit. It got worse toward the comp season (in August) again this year and eventually had an serious effect on her final achievements.
She is determined to continue with gymnastics, but because we have limited resources, we cannot spend a lot of money on therapies that may or may not work. The hard nature of gymnastics also does not allow for a extended lay of period.
I was interested in your comments on stretching and long muscles since gymnasts stretch so much and are so flexible that every muscle in her body is probably “long”.
Dear Benita,
What exercises or stretches can I do to help eleviate pain caused by my sciatic nerve and is there any form of treatment available to heal this problem completely.
Regards,
Lynette
Hi Colin,
Firstly, it is important to know which muscles are weak and which not. It is of no use to strengthen all your muscles if there is an imbalance.
I suggest that you do the Bunkie Test to determine which lines are weak. Pain or even discomfort is the indication that there is weakness. Once you have done the test, start by doing exercises to strengthen the 2 weakest lines on the test.
If you do not know which muscles that involve, contact a lynotherapist in your area or a biokineticist if there is none, and ask them to work out a programme to strengthen those lines in particular.
Do make sure though that there is not excessive shortening in some areas which would cancel out all your efforts. Do the stretch test and make sure all the stretches are equal left and right.
Hi Susan,
Miltsteek het gewoonlik te doen met asemhaling, jy asem nie ordentlik uit nie. Hardloop ‘n bietjie stadiger en asem uit oor 3 of 4 tree en kyk of dit help.
Wat jou ander pyne aanbetref is dit duidelik dat daar ‘n biomeganiese wanbalans is (wat natuurlik ook die miltsteek kan trigger, want die diafragma is deel van die mediale lyn).
Belangrikste is om eers jou strekke gelyk te kry, links en regs. Gebruik ‘n ‘foam-roller’ om die bindweefsel aan die stywer kant los te kry.
as jou mediale lyn onder 5 tellings toetes, doen dan vlg oefening 1x per dag.
Lê op jou sy en sit ‘n gewiggie (sakkie rys) van 1 kg op jou onderste enkel. Hou die onderste been reguit en lig hom op vir 10 sek. Herhaal dit 10 keer aan elke kant. As 1 kg te maklik is, gebruik 2 kg. Sodra jy 2kg 10×10 sek kan hou, behoort jou bankie toets sterker te wys en kan jy die bankie posisie gebruik as ‘n oefening vir die mediale lyn.
If that Bunkie Test makes you cramp, it means that your Hamstrings are weak. I suggest you lie flat on your back (not on the elbows)and repeat the Bunkie Test and see if you can hold longer before it cramps. If so, you can start by doing that both sides 6×6 seconds every day. Once you can manage about 8 counts on the normal (on elbows) test, you can use that position to strengthen.
Weak stabilizing Hamstrings is often due to tightness in your thorasic spine. It will help if you could find a physio, a chiro or even massage therapist to loosen that area up. You can also use a foam roller in that area.
Barefoot running encourages the Hamstrings and calfs to work, so carry on doing that!
Your one-sided Achilles problem is an indication that there is a bio-mechanical imbalance.
I normally find the cause on the Stretch Test and in particular a combination of one tight Quad and a tight opposite ‘bum’. This causes rotation and torque on the Achilles. Stretch whatever shows up on the stretch test (only the shorter side should be stretched).
Also use a foam roller to lengthen the connective tissue in the areas that are shortened.
I often find that with Achilles pain, the opposite calf becomes tight. Do not stretch the calf but do the following. Kneel on a chair on the opposite leg (not the sore Achilles side. Press down on that calf with a roller pin. It will be quite tender if it is shortened. Now move the foot around in circles while you press down on different areas on the calf. Search for the most painful spot and loosen it up by rolling the foot.
Finally, pinch the sore Achilles and while doing that, move the foot around in circles. It will be painful but it will release the Achilles.
Hi Meg, The reason why you still have pain is because the biomechanical imbalance, which has caused the stress fracture, is still present, hence the weakened Bunkie test.
You will find the cause of the weakness when you do the Stretch Test. You will first have to get your stretch lengths equal on both sides which means stretching only the shortened side and rolling it out with a foam roller. Make sure you stretch nothing else but that.
Once the stretches are equal left and right, you can start with the strengthening.
Your bio should strengthen all the muscles on the lateral side and medial side of your left leg (and not including the right)
He/she will definitely know which muscles they are.
You can not start training properly unless your Bunkies are all at least over 20. This should happen very quickly. If you do progress your training before you have corrected the balance, the stress fracture will come back.
Please get your bio to come do my courses. The bio’s do very well with the application of Lyno. Course dates are on my website and it offers 15 CPD points each.
The Sciatic nerve will not become painful without something causing it. You need to find what the cause is before you can treat.
If you do the Bunkie Test and Stretch Test on my site, it will give you an indication of what to stretch and where the weaknesses are.
Hi De Wet,
I am always reluctant to treat particularly female gymnasts because of their excessive stretching.
when I do the Stretch Test on them, I often find extreme tightness in some areas of their bodies and it is the combination of overstretching (weakening) and tightness in other areas that cause their back problems.
You can do the Stretch and BunKie Tests on her. If there is an imbalance on the Bunkie Test, she will have to be strengthened.
Please let me know where you live, and I will see if I can help or suggest someone who can help you.
Ek het met ‘n vreeslike seer Achilles gesukkel, het vir 2 maande glad nie gehardloop nie en sowat 6 lyno sessies bygewoon. Ek het weer in Desember baie stadig begin en stelselmatig die km opgebou. My regtervoet voel nog partykeer seer maar net aan die regter buitekant. Kort ek nog sessies? of wat stel jy voor? Ek strek nie meer my enkels soos in die verlede nie want ek is deur my Lyno terapeut aanbeveel om dit nie te doen nie. Dankie
Dit klink of jou lyf begin terugdraai het na die normale posisie toe met die Lyno.
Ek stel gewoonlik voor dat atlete 10% progresseer met hulle myle sodra hulle begin beter voel, maar dan steeds so elke 4-6 weke inkom vir ‘n Lyno sessie net om seker te maak dat jou lyf in die korrekte posisie sterker word.
Hi Benita , I went for an assesment with Krystal Theron yesterday to find out my weaknesses so that I can remedy them before I get injured. It was great and I now know what bunkies & stretches to do . My question is about shoes, what do you do for a guy like Ryan Sandes who is sponsored with shoes and has to wear a shoe that is nothing like a minimal barefoot type shoe? I ask because I also run in that type of shoe
Hi Benita
I have had bilateral plantar fascitis for months now. I have had two lyno sessions so far last week and have been carefully doing all my ‘homework’ exercises that I have been given. My feet feel worse than ever, I am sure it is the calf raises that are the thing that is making them so sore. Is this something I can expect in the initial stages of my treatment, so should I just bite the bullet and continue? My therapist said sometimes patients feel an improvement after the first or second session. She reckons I will need a total of 7 or 8 sessions. My next session is on Tuesday, if there is no improvement after that session do I continue?
I feel desperate but very willing to hang in there for a positive end result!
Thanks for your input.
Wendy
Die kursus vir fisioterapeute fokus op terapie en verskil totaal en al van die kursus vir PT’s. Jy kan self ook die PT kursus doen want dit gee ‘n basiese agtergrond van hoe om die bio-mechaniese toetse te doen. Ons leer vir die PT’s waar om te fokus met hulle oefenprogramme en hoe om verdere beserings te voorkom. Daar is geen terapie in die kursus ingesluit nie, slegs oefenprogramme.
Die fisio kursus is heeltemal ‘hands-on’ en daarop gerig om bio-mechaniese afwylings te korrigeer deur manipulasie van die fascia.
Jy kan dus haar kursus doen maar sy kan nie jou kursus doen nie.
In the first few treatments, we mobilize the locked patterns of the connective tissue. When we remove these ‘splints’, athletes often become more aware of there original injuries, since there are no more protective patterns available to hide in.
This should subside though within the first 3 treatments.
We do give specific exercises to strengthen up muscles that have been out of action for a long time. These exercises should NEVER hurt though, so I think your muscles are probably still too weak for calf raises. Do discuss this with your therapist and stop doing the exercises until you are stronger. Walking in itself (barefoot) is already a great exercise to strengthen the muscles in the foot.
Be aware that if you have had pain for months, it will take a while for the muscles to strengthen up.
Make sure that you do not stretch them.
Hi Graeme,
Glad you are getting al your imbalances sorted out!
I emailed Ryan in Hong Kong where he is preparing to do his HUGE race on Sunday and he sent you this:
“Moving to a minimalist shoe is a gradual process. Because of the long distances I run and the extreme terrain I use a shoe with more cushioning and support. I do make sure the shoe is very flexible and has a wide toe box. For some of my shorter races I wear a more minamilst shoe and I try get in two 20 min barefoot sessions a week to strengthen me feet. Salomon have a new minamilist shoe they have launched called the Salomon sense. It’s important to run in a shoe that works for you… Salomons work for me but others don’t like them. If the person who asked the question is running in Salomons then they should look at getting the Salomon Speedcross or a brand of shoe that suits them.”
Straight from the man himself. Hope that answers your question.
February 20th, 2011 at 14:09
Dear Jeff,
Any pain which presents on one side only, like with your foot and Hamstring, is related to an alignment issue.
The more you run into pain, the worse the alignment becomes.
You will have to sort this out before you up your mileage.
If you do the Stretch Test and the Bunkie Test on the website, it will already show up where the problem is. The next step would be to release the locked connective tissue and that should sort out the problem.
I do not think that your shoes have anything to do with it.
I suggest you see one of the Lynotherapists in Johannesburg for an assessment and treatment. They are also listed on the website.
Kind regards
Benita
February 20th, 2011 at 14:14
Hi Nezaam,
Cortizone might make you feel better for a few days, but then the pain will be back and worse.
ITB problems always arise if your progress was too quick.
It is not a longstanding problem and could be fixed quickly if you get the right treatment.
I suggest you contact one of the lynotherapists listed on my website and get it sorted out as soon as possible.
Do not run in pain.
Regards
Benita
February 20th, 2011 at 14:20
Hi Marina,
I always treat the whole fascia anyway, to make sure your alignment is perfect.
However, it does sound as if there is stlll pathology in your knee.
Even if you are sore after the exercise, it means that you have done too much.
Pain is the body’s way to tell you something is wrong. Do not override it.
I suggest you find a lynotherapist to do a proper assessment since your non-recovery could be related to an alignment problem. The swelling shows that your knee is not aligned properly.
The Bunkie Test is not done to test your strength. All it shows me is where the fascia is locked long. Never do the test if it hurts you.
Regards
Benita
February 20th, 2011 at 14:21
Hi Engeli,
Ek het verlede jaar 6 kursusse in die Kaap aangebied.
Hierdie jaar gaan ek meer noorde toe. Ek mag dalk teen November hier ‘n kursus aanbied.
Hou maar die website en die Lynosport facebook bladsy dop.
Groete
Benita
April 27th, 2011 at 17:46
Hi Mandy,
Yes he will definitely benefit. You will find a list of the Lynotherapists on the website.
It is very important to know exactly what to strengthen and with a tendency for knock knees, there is a specific pattern that needs to be strengthened.
April 27th, 2011 at 17:48
No, not yet. But I would love to go teach my courses there, hopefully next year.
April 27th, 2011 at 17:50
Hi Simon, Ron Holder’s techniques are based on applied kinesiology. I would recommend that you do their courses. Or you could come do mine if you are a registered therapist.
April 27th, 2011 at 17:52
Hi daniel,
There are so many different things that could cause your Hamstring injury.
Most injuries occur in weak areas and something must have caused the weakness in the hamstring. It is normally due to a bit of over- or too hard training.
do the Stretch Test and then find a therapist to remove the tightness in the fascia to restore balance. Only then can you start strengthening the Hamstring effectively.
April 27th, 2011 at 17:55
Yes Madenia, we would definitely be able to help you.
I suggest you start by doing the Bunkie Test to see where exactly the weakness is.
But most important is to find the tightness that caused the weakness and to start by releasing the fascia.
If there is a lynotherapist listed on the website in your area, I would recommend that you go for an assessment.
April 27th, 2011 at 17:57
Hi Carol,
Wat ‘n verassing.
Kan jy glo ek het GEEN belangstelling gekry vir my kursus in Durban nie. Al die ander kursusse oor die land is volgeboek met waglyste maar Durban het niks!!!
So ek het die kursus by julle eers gekanseleer en sal later in die jaar weer kyk.
Stuur vir my jou emailadres, dan kan ons meer privaat gesels!
April 27th, 2011 at 18:02
Hi Jason,
All my statements come purely from practical experience.
What I find regularly is that if the fascia around the Pecs have shortened, it normally goes with lengthening of the fascia (and weakening of the muscles ) in the thorasic area.
This ALWAYS coincides with a weak 90 degree Bunkie (posterior stabilizing test).
So if I release the fascia around the Pecs in the front (locked short), and in the thorasic area (locked long), the 90 degree Bunkie Test immediately shows huge improvement and hamstring symptoms disappear.
April 27th, 2011 at 18:03
Hi Kathryn, John Hooper will be moving to Durban in May. His number is 0824438413.
April 28th, 2011 at 19:05
Hi Daleen,
Die werkswinkels is vir atlete soos jy en die kursusse is vir die terapeute.
Ek gaan beslis in Potch ‘n werkswinkel hou die Vrydag voor die kursus. Ek sal dit op die website adverteer.
Jy is meer as welkom.
Groete
Benita
May 18th, 2011 at 17:24
Hi Grizel, ITB is gewoonlik ‘n oorgebruik besering, m.a.w. te veel te vinnig. As net jou een kant se ITB pla, dui dit ook op ‘n belynings probleem.
Rus gaan niks help nie. Sodra jy weer begin hardloop gaan die pyn terugkom. Jy sal moet by iemand uitkom wat jou belyning kan uitsorteer. As jy na die strek- en bankie- toets op my webblad kyk moet albei kante dieselfde toets. Indien nie, moet dit reggestel word, anders gaan jy nie regkom nie. Kyk of daar iemand naby jou is wat Lynoterapie doen, dan sal jy sommer gou weer reg wees.
May 18th, 2011 at 17:27
Hi Elma, Yes you are a candidate for my workshop. Stress fractures are always an alignment issue and there are other contributing factors as well like too rigid shoes etc. Over-stretching that cause weakness could also be the cause. It is impossible to diagnose the cause unless I have seen you. I would definitely reduce your mileage drastically until your problem is sorted out. Let me know where you live.
May 23rd, 2011 at 18:50
Ag nee Elma!!
Please call John Hooper in Durban. He has done both my courses and will help you.
His number is 0824438413.
Hope to see you in Johannesburg!
June 1st, 2011 at 04:55
Hi Liezl,
As jy al klaar sê dat jy oorproneer, beteken dit jou spiere aan die binnekant van jou bene is swak.
Jy het een van 2 keuses, versterk jou skoene (wat jy reeds probeer het), of versterk jou spiere (vir my die enigste opsie).
Ek glo net in neutrale skoene en hoe meer beweeglik die skoen is, hoe beter.
Kontak vir Liesel Janse van Rensburg, ‘n Lynoterapeut in Pretoria (0824509557). Sy sal jou beslis kan help.
Groete
Benita
June 2nd, 2011 at 15:03
Goeiemiddag Benita
Ek sal probeer om kort te hou. Het besering van achilles gehad, het by podiatris in Pretoria “innersoles” laat maak. Ek oor proneer 15% aan die een kant en 20% aan ander kant. Met innersoles is achilles baie beter. Maar ek weet dat binne spiere nie sterk genoeg is nie. Het nou onlangs R liesbesering gehad en ook Plantaris fascia probleem L voet. Het Comnrades 2011 nou net gedoen – so ek kan rus. Maar soos jy in vorige eposse se, rus is nie genoeg nie, sodra ek gaan begin oefen weer, gaan ek weer selfde probleme kry. Ek gaan in Julie Kaap toe gaan vir n week en daarna Johannesburg/Pretoria vir n week. Is daar iemand wat ek kan gaan sien? Sal enige raad waardeer, want sodra ek meer km per week begin doen, begin al die probleme.
Baie dankie
Hannelie Marais
June 20th, 2011 at 21:49
Hi Benita
I have plantar fasciatis in my left foot. I have been struggling with it for the past 3 months. I have not run for 3 months, but trying to maintain my fitness in the pool and spinning at the gym. I was all geared up to do Two Oceans and the Comrades and unfortunately was unable to do it. I have had physio, been to a chiro, podiatrist, cortisone shot and now doing some stretches and rolling on a PVC pipe. I have an auto immune disease Ankloysing Spondalitis and I’m on biologics for the condition.
I’m so frustrated, all I want is for the pain to go away. Please advise me on plantar faciatis and can you help?
July 9th, 2011 at 20:06
Hi Benita,
two questions for you – do you teach any of your courses in the UK? Also you mention ten fascial lines throughout the body, how do they (if at all) relate to the fascial lines/anatomy trains work of Tom Myers and James Earls?
Thanks
Julie
July 11th, 2011 at 01:10
Hi Benita.
I just stumbled upon your website this morning it looks fascinating.i am a follower of Gray Cook FUNCTIONAL MOVEMENT SCREEN wich looks at movement from a stability and mobility perspective ,restore mobility and then address stability.
I would really like to learn more about your method.I live in Thailand though so going to SA is a bit far.Do you plan to run any courses in India next year? or do you have any dvds or books for sale?
Thank you
Kind regards
Trayl.
July 15th, 2011 at 07:49
Hi Bernita
I am a runner and have two problems.
Plantar Fasciatis in my left foot only, and knee pain in my right knee on the outer side and the back.
The knee problem I only start to feel after about 800M, and slowly gets progressively worse until I have to stop running, this would be about 1,5km if I dont want to hurt it further. The pain is not there during the day or walking. It started after this years two oceans where I hurt my right knee badly, by carrying on running through the pain. I have hardly run since end april, surely this is enough resting time.
Lastly I have a shorter right leg by 12mm and have got a heel raiser started using that at beginning of March, this was said to be the cause of the plantar fasciatis in left foot, but I still have the foot pain and knee pain, I am not training at all and dont know what to do.
Many Thanks
Paul
July 21st, 2011 at 18:21
Hi Benita!
Gaan goed hier in Windhoek. Die Lyno werk baie goed. Wil net raad vra – my skoonsuster het 2-Oceans half gedoen in April. Sukkel gedurig met seer haksenings en hamstringbeserings aan een kant. Ek het haar nog nie evalueer nie maar weet haar hamstringe is hopeloos verleng. Sy gaan inkom vir evaluasie, maar ek wil solank weet. Sy moet skoene koop en ons sien in die nuwe runner is daar behalwe vir die Innovates ook Gravitas. Wat dink jy van Gravitas? Ek sal haar Lyno evaluasie met jou bespreek nadat ek haar gesien het. Groete Janine
August 2nd, 2011 at 17:15
Hi, I am interested to know if your functional lines are those of “Anatomy trains” or are they different. And is your bunkie test standardised? Or can you use any level / size for the bunkie test to work?
Thanks, SHANNON
August 2nd, 2011 at 18:20
6years ago I hurt my back muscles by forcing myself to pick up something heavy, now my injury has been getting worste and getting myself to jog is beginning to be an effort…….since I can remember I have been an athlete nd its frustrating not to be able to njoy a jog, now I can’t enjoy my jogs anymore because of the injury. I want to know how I can bring that joy back nd even look past the pain if possible..
August 12th, 2011 at 23:50
Hi- Is there any practiionars in the NY area? 13425 zip code?
August 16th, 2011 at 11:06
Hi Bernita
I struggled with shin splints for a long time until I had a good dry needling session of soleus and gastroc and bought asics anti-pronation shoes. I was doing fine for a couple of years. Now I started getting a lateral politeal pain in my left leg with running. I did the bunkie test: I was able to hold all of them for 15 – 20 sec’s except the medial stabilising line – I could not do at all!! (guess the anti-pronation shoes had a role to play in this!!) How do I start activating and strengthening the medial stabilising line ? Looking forward to hear from you!
August 21st, 2011 at 18:57
Hallo Benita, ek is n gereelde klient by Darryl Oehley in Windhoek en hy het jou kursus gedoen. Hy doen lyno met my, het al wonders gewerk, en ek is al vir 8 maande met biokinetics besig by Dalena Botes, ek doen baie goed daarmee, het al baie sterker in my core geraak en voel baie beter in alles wat ek doen. O ja ek is n marathoner, 2 oceans en comrades gedoen, ek doen 6min 30 average, so ek is nie n vinnige hardloper nie. Het in 2010 as gevolg van n kroniese itb, my regter knie begin voel, pyn aan die buitekant, het comrades gedoen en baie swaar gekry, klaar gemaak, nie in afsny tyd. Daarna knie nie reg. Al mri scan gedoen en weereens itb bevetsig met osteo athritis en kraakbeen wat begin wegskuur. Mag eintlik nie meer hardloop, ek doen baie minder en dit gaan beter , maar ek is nog bewus, pyn in my knie. Begin fietsry, ook daar voel ek my knie. Ja ek is 48 en het n 20+ jare oefen ouderdom. Ek glo dit het met overuse te doen. Wat my ook pla is my regterkant, altyd meer styf en seer aan regtersy, en regterkuit. Wanneer ek self masseer, is daar baie triggerpoints en kuit word seer wanneer ek meer as 10km doen. Sal bly wees om van jou te hoor. Carolin Janik
August 25th, 2011 at 08:17
Hi Benita,
I found your site very informative and interesting.
I have had chronic patella tendinitis which has lasted a year as of this month.
After I went for an X-Ray and MRI I was diagnosed with tendinitis.
I was sent sent me to physio and the biokineticist at SS and I started a program of eccentric training- consisting mainly of training for 30mins on the Grucox bikes 3 times a week.
After noticing an initial improvement, the pain reached a level and stayed there. I tried cortisone shots and ESWT therapy, but with not much improvement.
After 12 months i eventually decided to go for surgery called ‘patella tendon shaving’, which basically involved cutting and removing the scar tissue in my tendons.
While the surgeon was operating he found a very small micro fracture in my right patella, for which he performed a chondroplasty. It has been a week since the surgery and I have started the long road to recovery.
Running is my life’s greatest passion, throughout my life I have always been a competitive athlete on track and road.
And after 12 months off I am patient but eager to get back to running.
I was wondering if you give me any advice.
Kine Regards,
Desperate Runner- Dillon
August 25th, 2011 at 18:33
Hi Dillon,
Whenever pain or injury (non-traumatic) occurs on one side of the body, it is normally caused by an imbalance.
In your case you have most probably trained into this imbalance which eventually resulted in the tear.
The fact that they have done the operation etc, does not mean that the cause of the injury had been dealt with. Everything you mention has to do with relieving symptoms.
I do advise therefor that you see someone who could test you properly to find out what caused the injury.
Before that is addressed, you stand a chance of re-injuring, if not in the same area, then in another, depending on your compensation pattern.
You are welcome to mail me on benita@lynosport.co.za for an appointment.
Kind regards
Benita
August 25th, 2011 at 18:37
Hi Carolin,
Jy is soos ‘n motor waarvan die wielbelyning uit is en jou band loop skeef af. Dit gaan jou niks help om aan die band te werk nie, want die probleem sit op ‘n ander plek.
Laat Darryl jou behoorlik toets om uit te vind waar jou wanbalans is. Sodra die wanbalans uitgesorteer is sal jou simptome begin verdwyn.
August 25th, 2011 at 18:47
Hi Edri,
You have been strengthening your shoe and not your body. Our feet needs to be free to move to allow them to get stronger.
Having run in anti-pronation shoes mean that you have weakened your medial lines tremendously.
It is important though to make sure that there is not shortening of for instance the lateral line that might now entertain the weakness in your medial lines.
I suggest you do the stretch tests to make sure if you do not need to do some releases on the outside of your legs.
You will have to be very careful to train too hard or progress too quickly with your very weak medial lines.
First start by doing the following exercise with the medial lines:
Lie on your side and tie a 1kg weight on top of your bottom ankle.
Now lift the bottom leg up, keeping the knee straight, and hold it for 10 seconds. Try to do this for 10 repetitions. As soon as it hurts, you will know how strong/weak the line is. Stop there and do not exercise into pain. Do this once a day on both sides.
Once you are able to do 10×10 sec on one side, progress by adding another 1kg to make it 2 kg.
You will find that once you can hold 2 kg 10×10 sec, you will be able to do the Bunkie exercise.
In the meantime, make sure you walk a lot of barefoot and buy yourself a pair of minimalistic shoes and train with them according to my barefoot blog.
August 25th, 2011 at 18:48
No, unfortunately not!
August 25th, 2011 at 18:50
Hi linda, You will have to go see someone who can do a proper assessment of your strength and stability.
I believe that the body can heal itself if you are willing to do the work.
August 25th, 2011 at 18:54
Hi Shannon,
I developed the Lyno Method at the same time as what Tomas Myers wrote his Anatomy Trains, but completely without any knowledge of his work.
When I finally came across his book, I was delighted that his work complimented and confirmed mine.
My Bunkie test is standard, but please note that it is a test and that the results give me the information as to where to start my work.
August 25th, 2011 at 18:55
Hi Janine,
Ek ken nie die Gravitas nie, maar ek sal binnekort al doe skoenagente gaan sien en dan ‘n volledige lys op my blog sit van watter skoene geskik is.
August 25th, 2011 at 19:00
Hi Paul,
One should always look at the body as a whole. All your different symptoms are part of a pattern of imbalance.
Imbalance needs to be addressed and corrected.
Just like parking your car in the garage for 3 months, hoping that the alignment will correct itself and the tyres will not wear anymore, will not work, in the same way will resting an imbalanced body not fix the problem.
You need a proper assessment of the whole body to see where the cause is and then that should be removed.
Training with imbalance only cause more compensation and injures, and resting an imbalance does nothing at all to fix it.
Find someone who specializes in holistic treatment to sort out your problem.
August 25th, 2011 at 19:02
Hi Trayl,
Thank you for your interest in my work.
I have not yet written a book, although it is part of my plan in the next few months.
I would love to come and teach my courses in Thailand, so please let me know if you are interested.
Kind regards
August 25th, 2011 at 19:04
Hi Julie,
I have not yet taught my work in the UK but would love to, so let me know if you are interested.
I developed the Lyno Method from my own functional assessment and only years later discovered Anatomy Trains, only to find that it compliments my work completely.
I only call Tomas’s deep front line, my medial line, the rest is all similar.
August 25th, 2011 at 19:07
Hi Charissa,
Plantar Fasciitis is only a symptom of a pattern of imbalance.
You need a proper assessment to determine the cause.
Most often stretching is the complete opposite of what needs to be done. Pain normally occurs in overstretched areas, which means stretching will actually make it worse.
I suggest you find a lynotherapist to do a proper assessment.
August 25th, 2011 at 19:09
Hi Hannelie,
Jy het beslis hulp nodig.
Kyk op my website vir ‘n lynoterapeut in jou area. Die innersoles is simptomatiese behandeling en vererger net jou probleem.
August 30th, 2011 at 12:33
Hi Benita,
About 5 years ago I visited Dr Ron Holder, I had what appeared to me an imbalance in my legs as my right leg was a lot stronger than my left, the size difference between the legs was clearly visible especially the calf muscles. Ron suggested my left leg was shorter than the right, he gave me a wedge to wear in the heel of my left shoe (i wear anti-pronation running shoes). I however stopped running for various reasons one of which was a pain in my back, down my right leg. I still have a noticeable difference in the size of my legs. I have recently started running again and have put the wedge in my shoe (left shoe as always). A few questions:1) Should I still use the wedge? 2) When i run my right leg gets incredibly sore / tight and almost cramps up entirely, left leg feels fine? Is the right leg doing all the work? 3) I do not wear the wedge in my work shoes and notice a significant difference in the wear pattern on the heels, the left heel seems to be a lot more worn, is this consistent with the left leg being shorter than the right?
Regards,
Jacques
September 2nd, 2011 at 13:40
Hi Benita,
I am currently doing lynotherapy (have been for the past 2 months or so). I had problems with itb (mostly left side) and my right glute always becoming tight after training. Things have now seem to have settled down with the therapy and a less aggressive training regime. I am now getting really tight around on the outside of my right shin (peroneus longus i think). What can be done here? The stretches that i have been given don’t really work. What can i expect to happen if this tightness persists and gets worse?
Thanks
Paul
September 9th, 2011 at 13:22
Hi Jacques,
Your body has changed a lot since 5 years ago, which means that the wedge Ron made for you then, will not be correct anymore.
It does sound like imbalance issues still, and i recommend that you see someone who specializes in that and who corrects it with myofacial release.
You will find the numbers of some Lynotherapists on my website or else contact me on email for more numbers.
It is impossible to say which leg is working harder without seeing you in person. You can however do the Bunkie Test o the website which will tell you which muscles in which leg are stronger. That could help you to know where you should get stronger.
September 9th, 2011 at 13:26
Hi Paul,
This is most probably one of your old compensation patterns that is showing up. I never use active stretching to get rid of pain. I do give my athletes stretches to maintain the range of movement which I have acquired when doing manual release of the connective tissue.
To determine how to treat you, I will have to do an assessment which will include the Bunkie and Stretch Test.
Ask your Lynotherapist to do a re-assessment to determine what the cause of your problem is.
Finally I assume that you are wearing flexible neutral shoes since any ‘stability’ supplied by shoes, can cause injuries.
September 9th, 2011 at 22:06
Hi Benita, I have had constant foot discomfort and have not been able to run for almost a year and a half due to plantar fasciitis in one and then both feet. I have high arches but very hypermobile joints (especially my ankles). I over-pronate a lot through the mid-foot and have had custom made orthotics which help a bit. I have been considering buying a new pair of motion control shoes to wear with them which was a PTs suggestion but I wonder how I will ever be able to strengthen my feet if they are so supported/controlled? I guess my question is do you think this is a good idea? I have done a lot of calf stretches, cross-friction massage and intrinsic foot strengthening too but have not had lasting success. I have a very tender/tight anterior tibialis on the weaker foot and have been trying to address this. Any help would be appreciated!
September 12th, 2011 at 15:58
Hi Hazel,
I totally agree with you that all the support and control will only weaken you more.
It does sound as if you have a strength problem as well as an imbalance. If the Tibialis Anterior feels tight and tender, it is normally due to a shortened Peroneus on the same leg. This will cause over-pronation.
You need a proper release of the Peroneus in order to strengthen the Tib Anterior.
I would definitely not move to more support, but rather to more controlled exercise and less support.
If you have not run for a long time, you can just as well start off in a complete minimalistic shoe.
I would start with a walk/run, not more than 20 min and every day. If your feet or calfs feel tired, skip a day.
Stretching your calfs will only weaken both the calfs and the Plantar Fascia. I never allow any of my athletes to stretch their calfs ever.
If you are living near any of the main cities, I do suggest that you find a lynotherapist who will mobilize and strengthen your calfs and feet.
September 13th, 2011 at 14:24
I have shin splints and im still running but i have been doing exercises to ease the pain and i run on the grass as much as possible is it ok if i continue running?
September 13th, 2011 at 15:45
Hi Rayne,
Shin splints is caused by weakness of the calfs and should therefor be treated by making it stronger.
Make sure you do not stretch your calfs since stretching is the opposite to strengthening and will just undo all the work you have done.
It is never ok to run through pain, so if they hurt, it means they have had enough and can not deal with more exercise.
Make sure you are wearing soft flexible shoes with a medium size heel and not hard rigid stabilizing shoes.
September 18th, 2011 at 18:53
hi benita ek het n probleem met my hak ek dink dit kan dalk n spur wees maar nie sekker nie .het al invultrasie ge had maar dit het nie gewerk nie na vyf maande is hy nog seer
September 19th, 2011 at 13:16
Hi Benita
I started running in April this year. Followed Shape’s 10km challenge. Then did the 10km maintenance ( a5km, 7km and 10km a week. Maybe did 1 0r 2 3km’s extra per week). Started getting pain on left side of my left knee. From my symptoms it seems like ITB. Went to my physio who just completed your Lyno workshop (Anneli Du Preez, Pretoria). Have been for 4 (Lyno) treatments. Still have pain when I run, starts at around 3km and gets so bad that I have to stop and can barerly walk home. It has now also started paining on the outside of my right knee. I also use a foam roller daily (which hurts a lot less after the Lyno therapy) and have reduced my mileage as I cant run more than 3km’s. I have less pain when running on the treadmill but hate it!
Any suggestions as to what to do next?
Regards
Tracy
September 27th, 2011 at 09:08
Hi Benita, I am struggling with plantar fasciitis in my left foot at the moment. It has bothered me for the past year, but after I did a 21km race on Saturday it has been so sore that I cant put weight on my heel. In primary school I sprained my ankle on a trampoline and was in POP for 3 weeks after which I received physio – not sure if the rehab was done properly. Since I can remember I have been running with anti-pronation shoes. I have been running with Nike structure triax for the last 5 years. I tend to be aware of my left foot still pronating especially when I am running on the right side of the road or if I go around corners and that makes my PF worst and sometimes gives me pain in the area of my navicular bone . I am very tight, especially my hamstrings. I am not sure what to do. I think it’s time for new shoes seeing that I am running a marathon 5 November and have been training with my current shoes since April. According to your studies I should wear neutral shoes, but then my pronation will be ever worst. I understand that I should strengthen according to the bunkie tests, but it will take months for the muscles to get strong enough to support my ankles. Please give me advise on my plantar fasciitis problem and then long term rehab.
September 28th, 2011 at 08:07
Hi Beneta – two short questions:
1. Could you provide the details of a therapsit in Bloemfontein using your methodologies?
2. I currently wear an asics stability shoe, but am considering moving over to a pair of Newtons. I note that Newton have a stability shoe as well, does this defeat the purpose of moving towards a more ‘barefoot’ running style and will I risk injury if I opted for a neutral model. Or is there a prefereable shoe? I assume I would have to gradually phase in a minimilast type shoe while still doing the bulk of my mileage in the old asics?
Many thanks.
September 29th, 2011 at 10:13
Hi Harrie,
As jy al so lank ‘n probleem met jou hak het, is ek amper seker dat jy jou hak ‘verkeerd afloop’ . Net soos ‘n motor se bande begin skeef afloop wanneer die wielbelyning foutief is, loop die liggaam skeef af om dieselfde rede. Wanneer ek ‘n geval soos joune in my praktyk ondersoek, gaan vind ek uit waar jou bindweefsel gaan vastrek het (dit sal jou hele liggaam skeeftrek) en watter spiere dan as ‘n gevolg daarvan verswak het.
Ek maak dan eers die bindweefsel los en versterk dan die spiere en binne ‘n kort tydjie (gewoonlik rondom 2 weke) is jou belyning reg en kan jou hak begin herstel. Dit help nooit om net die simptome te behandel nie. Om die area in te spuit teen pyn, verander niks aan die oorsaak nie. Sodra die inspuiting se effek uitgewerk is, sal die pyn weer terugkeer.
Ek stel dus voor dat die iemand kry om jou belyning te evalueer.
September 29th, 2011 at 10:25
Hi Tracy,
I am really impressed that Anneli is already applying the techniques, and obviously successfully since the foamroller is less sore. The Lyno course consists of 2 Units. The first Unit releases tight connective tissue, which is what she has done, and the second unit teaches the building up of weakened muscle, and that is where you are now. Your body could obviously not cope 100% with the Shape program and needed to strengthen up a bit more; that is most probably where the ITB came from.
It is important that you strengthen up now before you run more than 3km. If you do run into your pain, you will just keep running into your injury pattern and make Anneli’s work undone.
I suggest that you contact Liesl van Rensburg in Pretoria (maybe take Anneli along) to do the full Lyno assessment and make suggestions as to how to go from here. Liesl is a comrades runner herself and will gladly assist you both.
And then if you are not better by end of Oct, come to my course as a case study.
September 29th, 2011 at 10:42
Hi Charlene,
An injury like your sprained ankle always leaves the body with scarring which locks certain movements and changes your weight bearing pattern. Tightness of the outer part of your legs will lead to weakness on the insides and result in over-pronation. By supporting the weakness on the inside by wearing anti-pronation shoes, you play right into the bad pattern and eventualy become reliant on the built-up shoes and even eventually orthotics.
When I approach an injury like yours, I start by releasing the tightness that causes the injury. This normally takes me up to 4 appointments (in 2 weeks). Once the tightness is gone, and the old scarring is released, the body immediately starts to use the weakened inner muscles in it’s daily movements and strengthening normally happens very quickly.
I use the Bunkie Test almost solely as a test and not as an exercise program. Once the Bunkie Test shows that the release of the tight connective tissue has activated the weak inner muscles, the Bunkie Test for the medial line shows a higher score and then I use the test position as an exercise.
Your Plantar Fasciitis shows that your alignment is out and that you are bearing your weight incorrectly. It will only change if your alignment is sorted out and that is done the quickest by releasing of the connective tissue. You therefor need to get hold of a therapist who either does Lynotherapy or someone who has experience in myofascial release.
I agree that to try fix this by doing exercise will take ages. That is why I do not use exercise as a major part of my therapy. I only start giving exercises once the body is aligned, and by then your symptom will also be gone.
By fixing your alignment problem that caused your PF, the weak medial lines and over-pronation will be dealt with at the same time. I will definitely put you on neutral shoes and then strengthen you down gradually to minimalistic shoes.
I hear what you say about a race in November but after 30 years of working with runners exclusively, I would suggest that you do not waste time running another race while carrying an injury and weakness. I would sort it out immediately and then look forward to a long career of injury-free running.
September 29th, 2011 at 11:00
Hi Dave,
Firstly, there is no one currently doing Lyno in Bloemfontein. I would love to go present my course there as that is where I did my physio studies many years ago.
Secondly, I hope I am not going to disappoint you, but I will give you my honest answer about Newtons.
I first heard about Newtons when there were no minimalistic shoes yet on the market. It was so refreshing that there was a shoe that promotes front-foot running (which is what barefoot-running is all about). However after following all the research done in the last year, I have come to the following conclusion:
Around 30 years ago Nike had this big concern about cushioning. They went ahead and built shoes with thick cushioned soles and they took the heels up to 2,4cm which eventually turned all runners into heel-strikers and caused what we know today as ‘common running injuries’. Newton then came to the rescue, moved the ‘heel’ to the frontfoot, still with all the cushioning and motion-control and anti-pronation features, as you have also mentioned. Meanwhile, the foot consists of many little bones who all need to move to stay sane and injury-free, and by removing the Nike heel and cushioning etc, the running pattern naturally moves to front-foot running (without adding a front wedge to the shoe) and the calf becomes the natural and very effective shock absorber.
I have put many athletes successfully on Saucony Kinvaras, which is less rigid and with a lower heel. Please read my blog on Barefoot running which explains the transition.
I do know that Zola is promoting Newtons a lot, but my feeling is that we should get away from the gimmicks, stick to less is more, and allow the body to strengthen and find its natural way to running.
October 3rd, 2011 at 14:11
Hi Benita
I’m a 5-fingers runner and agree 100% with what you have said. Been running in them for over a year – fantastic shoe !
October 3rd, 2011 at 18:32
Thanks Karen, lets strengthen the athlete and not the shoe!
October 4th, 2011 at 06:38
hello Benita, wonderlike website wat jy hier het.
ek sit met ‘n hamstring/boud spier(regter kant) wat ek beseer het en het dit verder ge”strain” toe ek die Lourensford Classic MTB gery het saterdag. Gedurende die race ook ‘n baie slegte kramp in my linker kuit gekry en die spier nou nogal seer daar. ek het Sondag die Gun Run half maraton en wil net weet wat ek kan die week kan doen om net die race te kan klaar maak.
my tweede vraag is: waarvoor is compression socks? ek sien altyd mense harldloop daarmee?
dankie
helloise
October 25th, 2011 at 10:35
Hi Benita
Ek is `n biokinetikus in Pretoria en sal graag volgende jaar die kursusse by jou wil doen.
Het jy al datums vir 2012?
Dankie
October 26th, 2011 at 07:49
Hi Bonita,
Ek het hierdie jaar my 3de comrades gehardloop. Die 1ste 2 comrades wedlope het ek met Asics GT2130 anti-pronasie skoene gehardloop maar gereeld met beserings gesit (shins & linker heup). Het by ‘n voetkundige uitgekom en is nou op neutrale skoene vir ‘n jaar. Geen probleme met shins of heup nie. Die enigste “niggle” is my linker enkel. Nie regtig ‘n besering dat ek glad nie kan draf nie, maar op onglyke areas of om ‘n skerp draai is dit baie gevoelig en ook as ek begin draf. As die spiere eers warm is gaan dit baie beter. Dit is hoofsaaklik net bokant die enkelknop aan die binnekant van my voet. Ek doen my strekke na elke run, en doen nou al vir 6 weke calf raises op ‘n trappie (volgens die fisio is die oorsprong vanuit die achilles), maar daar is nie verbetering nie. Het jy enige raad of oefening wat ek kan doen om die enkel sterk te kry?
Dankie,
Annelie
October 27th, 2011 at 10:46
Hello Benita, vir afgelope jaar het ek konstant coccyx pyn. Pyn het begin nadat chiro my gepluk het om pyn in regter boud te behandel. Die pyn in boud het begin nadat ek, wat ek dink, my piriformis oorstrek het. In plaas van beter is ek nou slegter af en waar ek daagliks 10km kon draf ( elke dag dieselfde roete wat baie bulte insluit) voel dit nou of my coccyx wil uitval as ek net ‘n paar tree draf. Pyn in regter boud kom en gaan steeds en vir al wanneer ek strek, ‘n steilte stap of probeer draf. soms ook pyn in regterlies, regter hammie(na ‘n strek) en regter heup(na strek).MRI wys bulging disk by L5S1. Ek het feitlik nooit rugpyn…. wel gehad nadat chiro my gepluk het…vir meer as ‘n week was hele rug in ‘n spasma. Dr.’s kyk vas teen die bulging disk en coccyx(wat hulle wil uithaal) Hul ignoreer die res en intussen gaan dit nie beter. Kan dit piriformis sindroom wees wat ook die coccyx affekteer? Het jy raad?
October 27th, 2011 at 19:00
Hi Heloise,
Jou geval is ‘n tipiese voorbeeld van hoe gevaarlik strekoefeninge kan wees. Hoe korter ‘n spier is, hoe sterker is hy en hoe minder die kans dat hy kan beseer raak. Hoe langer ‘n spier is, hoe swakker is hy en hoe groter die kans op spierspasma en beserings.
Dit klink asof jy al die areas waar jy probleme het, aanhou strek, wat beslis die probleem sal vererger.
Ek het self al 2 groot diskusletsels gehad en het nooit rugpyn nie. Die belangrikste ding wat jy moet doen is om by iemand uit te kom wat jou bindweefsel kan losmaak, jou spierlengtes kan balanseer en jou dan kan versterk sodat jou pyne kan ophou.
Moet asb nie dat enige iemand aan jou opereer voordat jy nie jouself behoorlik ‘n kans gegee het deur jou rug te versterk nie.
Skakel my gerus by 0828538537 sodat ek jou kan aanbeveel na iemand toe wat jou probleem kan oplos.
October 27th, 2011 at 19:07
Hi Annelie,
Dis moeilik om te se waar jou besering vandaan kom as ek jou nie kan evalueer nie. As jy egter aan een kant van jou lyf ‘n niggle het, soos met jou enkel, beteken dit dat jou belyning uit is. Iewers is iets vas wat maak dat jy verkeerd land op jou enkel. Dit sal veroorsaak dat die bindweefsel in die area gaan vasgroei wat op die ou end lei tot ander beserings.
Die feit dat jy beter voel as jy eers opgewarm is, pas in by die bindweefsel teorie, want bindweefsel raak ‘n bietjie losser as dit warm is, om dan net weer te ‘stol’ wanneer jy stop.
Jou Achilles kan dit nie sommer veroorsaak nie, want iets het dan tog veroorsaak dat die Achilles styf is.
Iewers was daar ‘n ou besering of ‘n eensydige gewoonte (soos kinders op een heup dra) wat die wanbalans veroorsaak het.
Dis belangrik dat jy by iemand uitkom wat weet hoe om jou belyning te toets en jou dan daarvolgens te behandel.
Dit gaan nie help om oefeninge te doen om die enkel sterk te kry nie. Jy moet uitvind wat hom swak maak en dit elimineer.
October 27th, 2011 at 19:08
Hi Winsie,
Ek het nog nie datums nie maar sal dit op die webblad publiseer sodra ek besluit het.
October 27th, 2011 at 19:16
Hi Helloise,
Jammer, ek kom heeltemal te laat by jou email uit.
Maar wat ek vir jou sou geantwoord het is, NEE, jy kan nie die Gun Run hardloop nie want jy het ‘n Hamstring besering regs en die begin van ‘n kuitbesering links.
Die Gun Run is ‘n plat wedloop wat Hamstrings en kuite vereis en beide joune is buite werking.
Jy moet dringend by iemand uitkom wat kan toets waarom jou Hamstrings en kuite besig is om te deaktiveer en wat dit vir jou kan regstel.
Intussen moet jy geensins jou Hamstrings of kuite strek nie, hulle klink al klaar vir my swak en uitgerek.
Kompressie kouse help met bloedsirkulasie en maak dat die atlete vinniger herstel.
November 2nd, 2011 at 18:39
Hi Benita
I have been running with orthotics for the last 5 years or so. I would like to discontinue using the orthotics and focus on strengthening areas of muscle weakness such that I am no longer reliant on the orthotics.
How should I approach this in a way which minimizes the risk of injury ?
Regards, Colin.
November 9th, 2011 at 12:19
Hi Benita
Vir die afgelope tyd elke keer as ek gan draf kry ek miltsteek tussen die eerste 15 en 20 min. Dit voel partykeer soos my maagspiere wat kramp. Ek sukkel ook op die oomblik met my hip flexor aan die linkerkant en ook met my itb aan die linkerkant. Ek supineer vreeslik baie, en die bankie toetse wys dat my adduktore baie swak is.
Ek oefen op die oomblik vir die half ironman volgende jaar so ek is nie onfiks nie. het maar gewonder of daar ‘n ander rede kan wees vir die miltsteek want dit gebeur op dieselfde plek (aan regterkant net onder my ribbes) elke keer op min of meer dieselfse tyd as ek gan draf!
Groete
Susan
November 10th, 2011 at 10:33
Benita,
Hi there. First, I want to say that I really appreciate your articles in Runner’s World.
Two things I wanted to ask you about. The first is: I did the Bunkie test and was able (just) to complete all the exercises but one — Back Stabilising Line. I have tried to do this exercise before with the same results. That is, I lift a leg for 1-5 seconds, if I can manage that, and my hamstring cramps. It is slightly worse on one side, but only slightly. What is that telling me, and more importantly, what exercise should I be doing to strengthen this weakness?
(BTW, I am running either completely barefoot or in huarache sandals for 2 months and before that in minimal shoes for a year or so. Also, I am currently running very slow, using an HRM and “nose breathing” to teach myself to slow down and I live in Katima in Namibia which is “flat as a pancake”.)
Second, and this could be somehow related, my left Achilles tendon is swollen. Staying off of it just make it much worse. What should I do to take care of it while it heals? (Ice? Heat? anti-inflammatory? stretching? strengthening?)
Thanks!
November 16th, 2011 at 14:11
Hi Benita, I’m recovering from prox tibial stress # that developed into frank # through posterior cortex half way through tibia. No running for 6 months. I’ve done bunkie tests and although all bunkies are weak on left leg, the post stabilising, lateral stability/power line and med stab line are very weak and i could hardly hold positions for 2-3 sec. Does this mean i need strengthening (and if so which muscle groups, my biokineticist don’t know anything about bunkie test ). If i still have medial pain at times, could it be from inflammed periostium or still because of #
November 22nd, 2011 at 11:16
Benita, help asb. Ek bly in Fochville, naby Johannesburg. Ek het ‘n ongelooflike stywe heup aan die regterkant en ‘n baie, baie seer hamstring aand my linkerkant, wat enige hardloopbewing strem – dit voel asof ek die been moet sleeg. Dit gaan tot redelik diep in my boud. Ek wil by iemand uitkom wat my belying kant toets. Kan jy iemand naby my aanbeveel, dankie.
November 28th, 2011 at 07:47
Ms de Witt
I saw you video on the FEAT talks and then looked extensively at your website.
My daughter (15) is a Level 7 Gymnast who has been doing gymnastics for 5 years (so she started “late”for a gymnast). Last year just before her provincial competitions her back “went out” and after the coach got it back in, it hurt a lot, but we missed one comp and nursed her through SA’s.
We did two phisio sessions at the TUKS HPC and then because we have limited resources and no medical aid, she rested a short while and then started training again, but the back still hurt a bit. It got worse toward the comp season (in August) again this year and eventually had an serious effect on her final achievements.
She is determined to continue with gymnastics, but because we have limited resources, we cannot spend a lot of money on therapies that may or may not work. The hard nature of gymnastics also does not allow for a extended lay of period.
I was interested in your comments on stretching and long muscles since gymnasts stretch so much and are so flexible that every muscle in her body is probably “long”.
Do you have any advice or comments?
Thank you
Regards
De Wet
December 19th, 2011 at 08:08
Dear Benita,
What exercises or stretches can I do to help eleviate pain caused by my sciatic nerve and is there any form of treatment available to heal this problem completely.
Regards,
Lynette
January 2nd, 2012 at 11:07
Hi Colin,
Firstly, it is important to know which muscles are weak and which not. It is of no use to strengthen all your muscles if there is an imbalance.
I suggest that you do the Bunkie Test to determine which lines are weak. Pain or even discomfort is the indication that there is weakness. Once you have done the test, start by doing exercises to strengthen the 2 weakest lines on the test.
If you do not know which muscles that involve, contact a lynotherapist in your area or a biokineticist if there is none, and ask them to work out a programme to strengthen those lines in particular.
Do make sure though that there is not excessive shortening in some areas which would cancel out all your efforts. Do the stretch test and make sure all the stretches are equal left and right.
January 2nd, 2012 at 11:14
Hi Susan,
Miltsteek het gewoonlik te doen met asemhaling, jy asem nie ordentlik uit nie. Hardloop ‘n bietjie stadiger en asem uit oor 3 of 4 tree en kyk of dit help.
Wat jou ander pyne aanbetref is dit duidelik dat daar ‘n biomeganiese wanbalans is (wat natuurlik ook die miltsteek kan trigger, want die diafragma is deel van die mediale lyn).
Belangrikste is om eers jou strekke gelyk te kry, links en regs. Gebruik ‘n ‘foam-roller’ om die bindweefsel aan die stywer kant los te kry.
as jou mediale lyn onder 5 tellings toetes, doen dan vlg oefening 1x per dag.
Lê op jou sy en sit ‘n gewiggie (sakkie rys) van 1 kg op jou onderste enkel. Hou die onderste been reguit en lig hom op vir 10 sek. Herhaal dit 10 keer aan elke kant. As 1 kg te maklik is, gebruik 2 kg. Sodra jy 2kg 10×10 sek kan hou, behoort jou bankie toets sterker te wys en kan jy die bankie posisie gebruik as ‘n oefening vir die mediale lyn.
January 2nd, 2012 at 11:35
Hi Tracy,
If that Bunkie Test makes you cramp, it means that your Hamstrings are weak. I suggest you lie flat on your back (not on the elbows)and repeat the Bunkie Test and see if you can hold longer before it cramps. If so, you can start by doing that both sides 6×6 seconds every day. Once you can manage about 8 counts on the normal (on elbows) test, you can use that position to strengthen.
Weak stabilizing Hamstrings is often due to tightness in your thorasic spine. It will help if you could find a physio, a chiro or even massage therapist to loosen that area up. You can also use a foam roller in that area.
Barefoot running encourages the Hamstrings and calfs to work, so carry on doing that!
Your one-sided Achilles problem is an indication that there is a bio-mechanical imbalance.
I normally find the cause on the Stretch Test and in particular a combination of one tight Quad and a tight opposite ‘bum’. This causes rotation and torque on the Achilles. Stretch whatever shows up on the stretch test (only the shorter side should be stretched).
Also use a foam roller to lengthen the connective tissue in the areas that are shortened.
I often find that with Achilles pain, the opposite calf becomes tight. Do not stretch the calf but do the following. Kneel on a chair on the opposite leg (not the sore Achilles side. Press down on that calf with a roller pin. It will be quite tender if it is shortened. Now move the foot around in circles while you press down on different areas on the calf. Search for the most painful spot and loosen it up by rolling the foot.
Finally, pinch the sore Achilles and while doing that, move the foot around in circles. It will be painful but it will release the Achilles.
January 2nd, 2012 at 12:03
Hi Meg, The reason why you still have pain is because the biomechanical imbalance, which has caused the stress fracture, is still present, hence the weakened Bunkie test.
You will find the cause of the weakness when you do the Stretch Test. You will first have to get your stretch lengths equal on both sides which means stretching only the shortened side and rolling it out with a foam roller. Make sure you stretch nothing else but that.
Once the stretches are equal left and right, you can start with the strengthening.
Your bio should strengthen all the muscles on the lateral side and medial side of your left leg (and not including the right)
He/she will definitely know which muscles they are.
You can not start training properly unless your Bunkies are all at least over 20. This should happen very quickly. If you do progress your training before you have corrected the balance, the stress fracture will come back.
Please get your bio to come do my courses. The bio’s do very well with the application of Lyno. Course dates are on my website and it offers 15 CPD points each.
January 2nd, 2012 at 12:05
Hi Grieta,
Kyk op my webblad, daar is lynoterapeute in Johannesburg wat jou sommer gou sal regkry.
January 2nd, 2012 at 12:39
Hi Lynette,
The Sciatic nerve will not become painful without something causing it. You need to find what the cause is before you can treat.
If you do the Bunkie Test and Stretch Test on my site, it will give you an indication of what to stretch and where the weaknesses are.
January 2nd, 2012 at 12:47
Hi De Wet,
I am always reluctant to treat particularly female gymnasts because of their excessive stretching.
when I do the Stretch Test on them, I often find extreme tightness in some areas of their bodies and it is the combination of overstretching (weakening) and tightness in other areas that cause their back problems.
You can do the Stretch and BunKie Tests on her. If there is an imbalance on the Bunkie Test, she will have to be strengthened.
Please let me know where you live, and I will see if I can help or suggest someone who can help you.
January 8th, 2012 at 17:26
Hello Benita,
Ek het met ‘n vreeslike seer Achilles gesukkel, het vir 2 maande glad nie gehardloop nie en sowat 6 lyno sessies bygewoon. Ek het weer in Desember baie stadig begin en stelselmatig die km opgebou. My regtervoet voel nog partykeer seer maar net aan die regter buitekant. Kort ek nog sessies? of wat stel jy voor? Ek strek nie meer my enkels soos in die verlede nie want ek is deur my Lyno terapeut aanbeveel om dit nie te doen nie. Dankie
January 15th, 2012 at 16:08
Hi Louise,
Dit klink of jou lyf begin terugdraai het na die normale posisie toe met die Lyno.
Ek stel gewoonlik voor dat atlete 10% progresseer met hulle myle sodra hulle begin beter voel, maar dan steeds so elke 4-6 weke inkom vir ‘n Lyno sessie net om seker te maak dat jou lyf in die korrekte posisie sterker word.
February 3rd, 2012 at 09:36
Hi Benita , I went for an assesment with Krystal Theron yesterday to find out my weaknesses so that I can remedy them before I get injured. It was great and I now know what bunkies & stretches to do . My question is about shoes, what do you do for a guy like Ryan Sandes who is sponsored with shoes and has to wear a shoe that is nothing like a minimal barefoot type shoe? I ask because I also run in that type of shoe
February 12th, 2012 at 12:22
Hi Bonita,
Kan jy asb verduidelik om watter rede die kursus vir personal fitness trainers en fisio’s verskil in prys?My skoondogter is ‘n pft en
ek ‘n fisio en ons sou graag die kursus saam wou doen.
vriendelike groete,
Hannetjie
February 12th, 2012 at 14:20
Hi Benita
I have had bilateral plantar fascitis for months now. I have had two lyno sessions so far last week and have been carefully doing all my ‘homework’ exercises that I have been given. My feet feel worse than ever, I am sure it is the calf raises that are the thing that is making them so sore. Is this something I can expect in the initial stages of my treatment, so should I just bite the bullet and continue? My therapist said sometimes patients feel an improvement after the first or second session. She reckons I will need a total of 7 or 8 sessions. My next session is on Tuesday, if there is no improvement after that session do I continue?
I feel desperate but very willing to hang in there for a positive end result!
Thanks for your input.
Wendy
February 12th, 2012 at 19:14
Hannetjie,
Die kursus vir fisioterapeute fokus op terapie en verskil totaal en al van die kursus vir PT’s. Jy kan self ook die PT kursus doen want dit gee ‘n basiese agtergrond van hoe om die bio-mechaniese toetse te doen. Ons leer vir die PT’s waar om te fokus met hulle oefenprogramme en hoe om verdere beserings te voorkom. Daar is geen terapie in die kursus ingesluit nie, slegs oefenprogramme.
Die fisio kursus is heeltemal ‘hands-on’ en daarop gerig om bio-mechaniese afwylings te korrigeer deur manipulasie van die fascia.
Jy kan dus haar kursus doen maar sy kan nie jou kursus doen nie.
Groete
Benita
February 12th, 2012 at 19:21
Hi Wendy,
In the first few treatments, we mobilize the locked patterns of the connective tissue. When we remove these ‘splints’, athletes often become more aware of there original injuries, since there are no more protective patterns available to hide in.
This should subside though within the first 3 treatments.
We do give specific exercises to strengthen up muscles that have been out of action for a long time. These exercises should NEVER hurt though, so I think your muscles are probably still too weak for calf raises. Do discuss this with your therapist and stop doing the exercises until you are stronger. Walking in itself (barefoot) is already a great exercise to strengthen the muscles in the foot.
Be aware that if you have had pain for months, it will take a while for the muscles to strengthen up.
Make sure that you do not stretch them.
February 15th, 2012 at 19:25
Hi Graeme,
Glad you are getting al your imbalances sorted out!
I emailed Ryan in Hong Kong where he is preparing to do his HUGE race on Sunday and he sent you this:
“Moving to a minimalist shoe is a gradual process. Because of the long distances I run and the extreme terrain I use a shoe with more cushioning and support. I do make sure the shoe is very flexible and has a wide toe box. For some of my shorter races I wear a more minamilst shoe and I try get in two 20 min barefoot sessions a week to strengthen me feet. Salomon have a new minamilist shoe they have launched called the Salomon sense. It’s important to run in a shoe that works for you… Salomons work for me but others don’t like them. If the person who asked the question is running in Salomons then they should look at getting the Salomon Speedcross or a brand of shoe that suits them.”
Straight from the man himself. Hope that answers your question.