Bow Legged supinator/ Injuries Frustration

Triathlon Forum
1

I am new to the triathlon world and have competed in only one 1/2 Ironman. I have been plauged with ITBS problems as my legs are bow leeged so as a result I put alot of weight on my outer edges of my feet. I know I should be in a neutral cushioned shoe, however I continue to have problems. Have any of you hade the same problem do to your biomechanics? What can I do to stay in the sport and be injury free? I have tried strethching, foam roller, strenthening, ading milage slowly, shoes, massage, ART, accupunture ect. I think it all boils down to my biomechanics…

Thanks…

2

I used to land on the outside of my feet and finally ran into an ITBS problem earlier this year. I tried everything over a two month period with minimal results. I finally changed my mechanics moving my right and left foot strikes slightly farther apart (wider) and landing more on the middle to inside of my feet. It took a little concentration the first few runs but came easily after that and the ITBS issue was gone in a week.

3

This has to be one of the first times I have seen a post similar to my situation. I supinate or under pronate as well and developed ITBS back in February. I Have been to a PT, an ART, done the exercises and the stretches, including the roller. I can run now, but the soreness will come on later in the day, and now it is sore after swimming and cycling as well. I will be going to another PT next week as I was hoping orthotics would be the last option. I have been looking for a run coach, but they seen to be hiding here in So. Cal.

I agree that the supinating is probably a major cause, but how to do you fix that? Maybe the orthotics will help, I will find out by the end of the month I am sure. This is very frustrating as I am sure you understand.

On a side note the leg and in particular gleut excercises have really improved my hill climbing on the bike.

4

I, too, am quite bow-legged and a supinator. I have not run into any ITB problems as of yet…what I do, FWIW:

  1. I run solely on neutral cushioned shoes designed for heavier runners (like myself)…currently running in Adidas Equipment Ride

  2. I replace my shoes religiously about every 4 months, whether it seems like they need it or not (and I’m not putting in a lot of miles).

  3. I run 3 times a week, and keep long runs (my definition of a long run is anything into double digits) to about once every 2-3 weeks.

  4. I’m trying to become more of a forefoot lander than heel striker…seems to help.

I am not the fastest dude in the world…actually quite slow…but then again I haven’t had problems that have kept me from running. Good luck…

Spot

5

are you flat-footed, too? i am a mildly bow-legged super flat-footed fairly heavy (175-180) supinator. I have, touch wood, never had any leg problems, despite ramping up run milage in the last several months to about 60-75mpw.

If you are flat-footed check out the neutral vitruvians at vitruvianrunning.com. every other shoe i had (mizuno wave rider, asics ds trainer) quickly wore out along the outer edge of the sole (as you wd expect w/ a supinator). The vitruvians do not do so (even after many many miles) - which i attribute to a more truly neutral fit. Too many retail shoes have a big ol’ support block on the inside arch… exactly what a supinator doesn’t need.

I also went through pose and I like forefoot running for all distances and all speeds, fwiw.

good luck!

  • just my .02 - no expertise claimed.