Archive | Injury

How to Self-Treat Runner’s Knee

Dr. Ben uses a lacrosse ball to work the tissue above the patella.

Dr. Ben uses a lacrosse ball to work the tissue above the patella.

Patellar Femoral Pain Syndrome (PFPS), also known as runner’s knee, is a common running related issue. The sooner you can manage this condition, the easier it will be to recover and eliminate future problems.

As part of a quick and thorough method of treatment, first address the biomechanical causes for the pain. Then utilize the following strategies to quickly recover from the pain in order to keep training and running at a high level. Continue Reading →

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15 Tips to Self-Treat Achilles Tendinitis

Fit man gripping his injured calf muscle on a sunny dayAchilles tendinitis tends to affect runners more than any other group or athletic population. There is typically a high correlation to the amount of activity and volume performed in relation to biomechanical abnormalities and training errors which lead to Achilles tendinitis or tendinopathy.

The Achilles serves as the conjoined tendon for both calf muscles, the gastrocnemius and soleus muscles. Achilles tendinitis (also called tendonitis) is a serious condition for any athlete as it typically means a significant reduction in training volumes and modification to training routines. A complete stopping of sporting activities may be necessary in severe cases.

Learn the potential causative factors for Achilles tendinitis and how to self-treat this condition so you don’t lose too much time with your training. Continue Reading →

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12 Strategies to Prevent and Self-Treat Muscle Cramping

RunningInjuryOnCalfMuscle cramping and spasming can significantly derail your best intentioned race plans.

A muscle cramp or spasm is a sudden, involuntary, and typically severe muscle contraction.

Thankfully, it’s very rare for a muscle spasm or cramp to permanently damage the muscle. However, the cramp or spasm can produce mild to excruciating pain. The pain can be very short lived or linger for days after a severe episode.

Unfortunately, muscle cramping can affect your performance. Common causes of muscle cramping include overexertion, prolonged immobility, dehydration, and electrolyte imbalances. Continue Reading →

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Low Back Pain Prevention for Runners

StandingBackExtensionsLow back pain (LBP) is one of the most prevalent medical conditions treated in the United States and throughout the western world.

It is also the most common source of pain for runners. Runners often suffer from low back pain due to prolonged sitting and weak core muscles.

LBP can be safely self-treated if you handle your pain and symptoms quickly. In this post you will learn how to implement prevention strategies during exercise in order to avoid episodes of LBP. Continue Reading →

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9 Tips to Self-Treat Iliotibial Band Syndrome (ITBS)

ITBandMobilizationRunners will often develop Iliotibial Band Syndrome (ITBS) after running on uneven terrain or downhill.

The pain, located on the lateral (outside) leg or knee, can be very debilitating to the point that running or hiking activities have to be stopped.

Even walking becomes difficult. If you handle your pain and symptoms quickly, ITBS can be easily self-treated.

This post will help you discover the risk factors for ITBS, and learn how to quickly return to your running routine with these self-treatment techniques. Continue Reading →

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How to Self-Treat Plantar Fasciitis

PlantarFasciitisExercisePlantar fasciitis, a very painful and debilitating condition, is commonly experienced by runners in the spring as many runners begin to taper up mileage in preparation for the spring and early summer racing season.

A sudden increase in mileage along with a transition from indoor running (either on a track or treadmill) onto harder surfaces (such as concrete or asphalt) can cause microscopic injury to the plantar fascia.

This results in swelling and pain. Plantar fasciitis is more common in older runners, but it can occur to anyone at any age. It typically begins as a mild discomfort which grows steadily and quickly to the point that a person may struggle to walk, stand, and especially run.

In this post you will discover the risk factors for plantar fasciitis, and learn how to quickly return to your running routine with these self-treatment techniques. Continue Reading →

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