Author Archive | Ben Shatto

4 Steps to Identify if you need to engage in a Formal Rehabilitation Protocol or just Rest

Runners are accustomed to a certain amount discomfort. Training can be hard and uncomfortable at times which is exactly why it’s so rewarding and addicting.

It can get a bit confusing when it comes to physical injuries and pain. Most runners have experienced that out of nowhere pain in a foot, knee or hip that had us wondering if we should really keep running.

Then just as suddenly as it appeared, it faded away. How about the all too common sentiment: “It takes me 2-3 miles just to feel warmed up from all my aches and pains.” Continue Reading →

If you have ever suffered from a “pulled” or strained calf muscle, you know that running is difficult to near impossible and even walking can be an issue.

Calf injuries are common and occur in both competitive and recreational athletes of all kinds (such as runners, soccer players, basketball players, gymnasts, and dancers) and are frequently seen in weekend warriors as well as active individuals.

Continue Reading →

Tarsal tunnel syndrome (TTS), sometimes called jogger’s foot, is a relatively common cause of pain along the inside (medial) portion of your ankle. TTS can be a repetitive strain injury or an entrapment (compression) type injury.

The tarsal tunnel is a fibrous tunnel that is not structurally flexible. There is limited room for swelling inside the tunnel. This can cause nerves and blood vessels to be “entrapped” and lead to pain and other symptoms.

TTS is often caused by repeated pressure that results in damage on the posterior tibial nerve. Similar to carpel tunnel in the hand, the tarsal tunnel is located just below the medial malleolus (the large bump to the inside of the ankle). Basically, the tibial nerve branches off of the sciatic nerve and travels down the inside of the leg. It eventually runs through the tarsal tunnel, which is a narrow passageway inside your ankle that is bound by bone and soft tissue called a retinaculum. Continue Reading →

Ankle sprains and strains are a common everyday occurrence. In most cases, the injury is nothing more than a nuisance that temporarily affects your training and mobility.

However, severe cases can lead to a lengthy rehabilitation and even surgery. Continue Reading →

Pain in the hip flexor or front of the hip/leg can be associated with several possible causes. When you experience pain in the front of the hip, and it doesn’t have an obvious mechanism of injury (such as tripping in a hole when running), then it’s almost always a repetitive motion injury or related to poor posture and/or biomechanics.

The location of pain in the hip flexor region can range from mid-thigh to the groin area to the lower stomach (from the belly button to the PSIS, which is the posterior superior iliac spine) or the front of the pelvic bone just up and lateral to the groin area where the primary hip flexor (psoas) originates. Continue Reading →

Pain in the lateral (outside) of the hip or leg can be associated with a condition known as hip bursitis or trochanteric bursitis. This condition is almost always a repetitive motion injury, but it could also be initially caused by direct trauma. In the case of a runner, the condition is most likely a repetitive overuse injury.

As an overuse injury, hip bursitis is caused by repetitive friction over the greater trochanter of the hip bone (which ultimately leads to pain). This excessive friction is almost always due to faulty biomechanics. In this case, it’s faulty running mechanics.
Continue Reading →

Have you ever wondered why some runners seem to always get injured while others are resilient and seemingly bullet proof?

Injury can be the biggest obstacle you face when trying to be healthy. Acknowledging that you’re injury prone is the first step. Instead of letting the fear of getting hurt stop you from achieving your goals, learn how to take precautions and become a resilient runner. Continue Reading →