Return to running after injury (IT Band Syndrome)—Physiotutors Andreas Heck

Half marathon preparation, injuries, and the rehab process

Check out this full case insight video provided by Physiotutors CEO & Cofounder Andreas Heck, where he elaborates on how he used Runeasi to identify and correct his weakest links.

Andreas integrated Runeasi bio-feedback mode with real-time readings during his rehab process. He discovered a novel cue that improved both his symptoms and his pelvic asymmetry readings while running. Here is a video transcription from minute 14:30 onwards where he explains the process:

“I wanted to find out if anything changed in my running form after 2-to-3 kilometers. That’s when I thought I’d give the Runeasi wearable a shot. I set it up on our office tablet, hopped on our treadmill, and started an analysis in biofeedback mode, which, would give me real-time feedback on parameters such as impact magnitude, impact duration, ground contact time, cadence, and dynamic instability.”

“So while I was running, I cycled thought the different parameters to see if anything was noticeable. I could already see that the impact was higher on my right side, to which I thought, hmm, maybe I’m subconsciously already taking load off my left leg already. But, it was only a minor difference.

However, looking at the data on dynamic instability, I could notice while approaching ten minutes of running, that there was a noticeable difference in the reading between my left and my right side, which coincided with symptoms arising in my left knee. This was identical to what I felt on the road as well.

This was when I was trying out different cues to see what could change my symptoms, as well as the readings on the tablet. My cadence was alright, so shortening my strides wasn’t an option. I tried different hip width, but that didn’t work either. But when I tried a different hip strategy, as in the stork exercise you might be familiar with during ground contact, this seemed to do the trick. I was actively focusing on engaging the lateral hip muscles, effectively locking the hip. This led to a decrease in the readings of the wearable as well as improved my symptoms.”

"The missing piece in my rehab puzzle"

“This was an eye-opening moment because when I stopped the strategy, symptoms would return and the readings on the app would reflect it too. And, when I focused on deploying my newly found strategy again, they changed for the better. I felt confident that I had found what to work on to get my mileage back up, without aggravating my symptoms in the process. Personally, this was very valuable information, as this appeared to be the missing piece in my rehab puzzle that I otherwise wouldn’t have found out about.

I was doing progressive strength work, as previously explained. I had good strength markers. I included plyometrics, and, I included a graded return to running. But, the latter just didn’t progress as I wanted it to. I know that rehab is not this linear process, but I was making good strength gains. But, my running distance just didn’t want to catch up.

I usually don’t get a lot of muscle soreness anymore after training, but the day following my running analysis session, where I found this new hip strategy, I could really feel soreness in my lateral hip muscles. For me, that was an indicator that I may have found a weak link in my running biomechanics which I will need to work on.

What did I do as training for my return to running? I just went running. But, I focused on my hip strategy to “engage my hip muscles” more specifically during the ground contact time of my stance leg. Yes, I know I can be strengthening my hip muscles with exercises, but I was doing that already. I’m doing double and single-leg exercises and gradually overloading them as well. But, the cyclical nature of running is different to the more static gym-based environment. So, I focused on training my form during running, and this allowed me to finally break through running, 5,6,7,8, and now closing into running 10 kilometers again, at a reasonable pace, and without flareups of my knee pain most importantly.

I am not symptom-free, but the symptoms don’t prevent me from finishing my runs or my ADLS and they calm down within 24 hours. I don’t feel this sharp pain anymore, but more of a pressure-like feeling, if at all. You could say that I’m poking the bear, but I’m not waking it up.”

Case insight provided by: Andreas Heck

Bio: CEO & Cofounder Physiotutors.

As Co-Founder I take pride in the global impact Physiotutors has on defining standards in online physiotherapy education. I continue to go to work motivated daily to build a meaningful platform that meets the learning needs of physiotherapists of all levels.