Jogging & Running/stiffness

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QUESTION: Hello Nick - the issue you had been helping me with my ankle has gotten much better. In a large part thanks to the exercises you suggested and in part due to rest. the weather has caused me to miss so many runs this winter and I have not had the motivation to either get on the treadmill which I hate or run in the frigid temps. But while the rest has helped my ankle it has not helped and may have even hurt my hips which are stiff and painful and the base of my 2 or 3 middle toes which have been aching lately. Can lack of use actually make that worse? Any suggestions for stretches or exercises for the toes?

ANSWER: Good to hear from you again, Len. Yes, rest can make them worse. Joint pain is typically worse with rest. Do they hurt more with your first few steps in the morning and then start to loosen up?

Exercise and stretching should help to improve those. The more movement you can have in the joints the better.

As always, don't hesitate to let me know if I can be of further assistance.

---------- FOLLOW-UP ----------

QUESTION: It's remarkable how a couple of runs can make my glute pain vanish.

ANSWER: Len,

Good to hear! I'm glad you asked the question.  How are your toes?

---------- FOLLOW-UP ----------

QUESTION: Toes still bother me. Mostly first thing in the morning. Though sometimes during the day while walking. Maybe metatarsalitis? I do use a tennis ball on my feet in the morning during a stretching routine.

I also have found though my ankle feels better it is sore the day after running.

I would not recommend aging. The past Until I was 49-50ish I never had to deal with aches and pains

Answer
Len, A friend of mine who was in his 70s always said to not get old. I asked, "What's the alternative?" He said, "Not too good." I thought that to be relevant here!

Seeing a PT would help your toe pain very likely. Joint mobilizations and stretching are important for that. It seems like joint pain in the metatarsals. That's classic for being sore in the morning, but feeling better as you continue to move and walk around. Look for my towel eater exercise on youtube. That is a good exercise to do in the morning for toes.

Nick

Jogging & Running

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Nick Rainey

Expertise

I can answer questions about pain and training program. If there is a question about running that I don't know then I'll do some research and make sure I provide you with an answer.

Experience

I'm a Doctor of Physical Therapy. I'm a track and cross country coach. I train clients throughout the year. I've helped prepare athletes for their NFL Pro Days. I've written articles on running. Finally, those that I work with have less pain and run faster.

Organizations
American Physical Therapy Association- Sports Section

Publications
The 6 Week Workout Program- I'm the author of this book Research Made Simple for Physical Therapists- I'm the author of this Kindle book

Education/Credentials
Board Certified Clinical Specialist in Orthopaedic Physical Therapy Doctor of Physical Therapy BS in Exercise Science NSCA- CSCS and CPT USA Weightlifting Level I NPI- Certified Posture Specialist Total Motion Release Level II Certified Dry Needling

Awards and Honors
National Posture Institute's International Perfect Posture of the Year Award 2011 Clinical Excellence Award- Rocky Mountain University of Health Professions Aegis Therapies Scholarship recipient

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