Definition: Cracking, thinning, and wearing away of the cartilage on the underside of the knee cap that cushions the knee cap against the leg bones. Without the cartilage cushion the joint is chronically irritated/inflamed causing pain. The condition is also called patellofemoral syndrome and chondromalacia patella.
Symptoms: Pain and inflammation under (deep) and/or around knee cap. Redness and swelling may also be present. As the conditions worsens scar tissue accumulates and there will be grinding or crunching noise with movement of the knee cap. The pain is usually worse when going down stairs or running on hilly terrain or rising up from a prolonged period of sitting.
Causes: The knee cap sits between the joined tendons of the thigh muscles (quadriceps) and the patellar tendon that connects the knee cap to the shin. Muscle imbalances and/or tightness in the quadriceps cause the knee cap to be pulled unequally to one side, usually outward and also cause it to sit higher than normal (patella alta). The knee cap normally fits and glides in a groove created by the leg bones and this motion is called tracking. If the knee cap tracks over the leg bones unequally as the quadriceps muscles are being used (running), the knee cap is pulled slightly out of the trough it causes wear and tear on the cartilage.
Contributing factors include: weak and tight hamstrings, glutes, groin muscles, TFL/ITB, and calf muscles, misalignment of pelvis, hip, knee and ankle joints, flat feet or loss of arch, poor shoes, over training, increasing workout intensity too fast, female gender- wider hips puts more stress on the knee, and a history of leg injury.
Treatment: Rest (1-2 weeks) , ice (10-15 minutes then take the rest of the hour off and repeat 2-4 times), over the counter or natural anti-inflammatory medications (a 5-7 day regimen), shorten stride, get knee adjusted, massage thigh muscles, stretch the quadriceps for at least 30 seconds and repeat 3-4 times per day. The best way to work out the muscle is to roll out the thigh with a kitchen rolling pin or purchase a foam roll. They can be purchased at running stores (or I can order them for you too). They are about 6 inches in diameter and usually 1-3 feet long, consisting of dense foam that will support your weight as you roll your body over it. Strengthen quadriceps by starting with "quad sets" which, are done by contracting the quadriceps with the leg straight in a seated position for 10 seconds in sets of 10, done 20-25 times per day. The move on to general leg and glute strengthening exercises. You can also cross train with activities like swimming or biking as long as the don't irritate the knee. If the injury does not significantly improve within 2 weeks get it checked.
Prevention: Stretch the quadriceps muscles thoroughly and properly, warm up before running with a walk or light jog or 5-10 minutes, increase intensity gradually and reduce if you experience pain, avoid hilly or uneven terrain when beginning a new program, stretch and strengthen leg and glute muscles, build in rest days to your routine, get a pair of proper fitting running shoes, have hips, knees, and ankles assessed for problems, get casted for orthotics, look into bracing options, and/or get kinesiotaped (the stretchy tape you see on athletes on TV).
Wednesday, April 20, 2011
Monday, March 14, 2011
The 5 Most Common Running Injuries - #4 Plantar Fascitis
Definition: Inflammation of the plantar fascia. Plantar refers the to bottom of the foot and the fascia is the thick fibrous band of connective tissue that runs from the heel to the base of the toes helping to form your arch. If the plantar fascia is put under too much stress it stretches and tears causing inflammation and pain.
Symptoms: Pain on the bottom of the foot usually worst near the heel. Reddness and swelling may also be present. The pain is typically worst in the morning and lessens with mild activity. I usually returns with moderate to high activity.
Causes: Increased stress on the foot due to activity. Other contributing factors include tight calf muscles, flat or flattening feet, high arches, improper fitting shoes, excessive running on a hard surface, history of knee, foot, and/or ankle problems, heel spurring, and increasing activity too fast.
Treatment: Rest (1-2 weeks) , ice (10-15 minutes then take the rest of the hour off and repeat 2-4 times), freeze a 20oz soda bottle full of water and roll foot over to loosen plantar facia while icing at the same time, over the counter or natural anti-inflammatory medications (a 5-7 day regimen), massage and stretch calf muscles. Stretch the calf with the knee extended and slightly flexed to stretch the two muscles that make up the calf. Massage and stretch bottom of foot by pulling the foot upwards towards the shin for at least 30 seconds per stretch and repeat 3-4 times per day. If the injury does not significantly improve within 2 weeks get it checked.
Prevention: Stretch bottom of foot and calf muscles thoroughly and properly, warm up before running with a walk or light jog or 5-10 minutes, increase intensity gradually and reduce if you experience pain, avoid hilly terrain when beginning a new program, strengthen lower leg, ankle, and foot muscles, build in rest days to your routine, get a pair of proper fitting running shoes, ice bottom of foot after activity, have feet and ankles assessed for problems, get casted for orthotics, and/or get kinesiotaped (the stretchy tape you see on athletes on TV).
Symptoms: Pain on the bottom of the foot usually worst near the heel. Reddness and swelling may also be present. The pain is typically worst in the morning and lessens with mild activity. I usually returns with moderate to high activity.
Causes: Increased stress on the foot due to activity. Other contributing factors include tight calf muscles, flat or flattening feet, high arches, improper fitting shoes, excessive running on a hard surface, history of knee, foot, and/or ankle problems, heel spurring, and increasing activity too fast.
Treatment: Rest (1-2 weeks) , ice (10-15 minutes then take the rest of the hour off and repeat 2-4 times), freeze a 20oz soda bottle full of water and roll foot over to loosen plantar facia while icing at the same time, over the counter or natural anti-inflammatory medications (a 5-7 day regimen), massage and stretch calf muscles. Stretch the calf with the knee extended and slightly flexed to stretch the two muscles that make up the calf. Massage and stretch bottom of foot by pulling the foot upwards towards the shin for at least 30 seconds per stretch and repeat 3-4 times per day. If the injury does not significantly improve within 2 weeks get it checked.
Prevention: Stretch bottom of foot and calf muscles thoroughly and properly, warm up before running with a walk or light jog or 5-10 minutes, increase intensity gradually and reduce if you experience pain, avoid hilly terrain when beginning a new program, strengthen lower leg, ankle, and foot muscles, build in rest days to your routine, get a pair of proper fitting running shoes, ice bottom of foot after activity, have feet and ankles assessed for problems, get casted for orthotics, and/or get kinesiotaped (the stretchy tape you see on athletes on TV).
The 5 Most Common Running Injuries - #3 Shinsplints
Definition: inflammation of the conccective tissue and muscle attachment sites to the shin bone (tibia) causing pain below the knee over the shin area. It can be felt on the inside or the outside of the shin bone.
Symptoms: Pain or tenderness allong the shin bone usually halfway down but may be felt up to the knee as well. The area may also be swollen or red.
Cause: Overused and tight calf or shin muscles are the primary cause. Other contributing factors include flat or flatening of feet, excessive running on a hard surface, incorrectly fitted shoes, increasing activity too fast, lack of strength in muscles of the knee and ankle, and a history of ankle and/or knee issues.
Treatment: Rest (1-2 weeks) , ice (10-15 minutes then take the rest of the hour off and repeat 2-4 times), over the counter or natural anti-inflammatory medications (a 5-7 day regimen), massage calf muscles and mucles on the front of the shin, stretch calf muscles and front of shin muscles for at least 30 seconds per muscle and repeat 3-4 times per day. Stretch the calf with the knee extended and slightly flexed to stretch the two muscles that make up the calf. Stretch the front of the shin by turning the foot over so the top of the foot is on the ground changing the angle of the ankle to feel a good stretch. If the injury does not significantly improve within 2 weeks get it checked.
Prevention: Stretch shin and calf muscles thoroughly and properly, warm up before running with a walk or light jog or 5-10 minutes, increase intensity gradually and reduce if you experience pain, avoid hilly terrain when beginning a new program, run on a soft surface like grass, strengthen lower leg, ankle, and foot muscles, build in rest days to your routine, get a pair of proper fitting running shoes, have feet and ankles assessed for problems, get casted for orthotics, and/or get kinesiotaped (the stretchy tape you see on athletes on TV).
Symptoms: Pain or tenderness allong the shin bone usually halfway down but may be felt up to the knee as well. The area may also be swollen or red.
Cause: Overused and tight calf or shin muscles are the primary cause. Other contributing factors include flat or flatening of feet, excessive running on a hard surface, incorrectly fitted shoes, increasing activity too fast, lack of strength in muscles of the knee and ankle, and a history of ankle and/or knee issues.
Treatment: Rest (1-2 weeks) , ice (10-15 minutes then take the rest of the hour off and repeat 2-4 times), over the counter or natural anti-inflammatory medications (a 5-7 day regimen), massage calf muscles and mucles on the front of the shin, stretch calf muscles and front of shin muscles for at least 30 seconds per muscle and repeat 3-4 times per day. Stretch the calf with the knee extended and slightly flexed to stretch the two muscles that make up the calf. Stretch the front of the shin by turning the foot over so the top of the foot is on the ground changing the angle of the ankle to feel a good stretch. If the injury does not significantly improve within 2 weeks get it checked.
Prevention: Stretch shin and calf muscles thoroughly and properly, warm up before running with a walk or light jog or 5-10 minutes, increase intensity gradually and reduce if you experience pain, avoid hilly terrain when beginning a new program, run on a soft surface like grass, strengthen lower leg, ankle, and foot muscles, build in rest days to your routine, get a pair of proper fitting running shoes, have feet and ankles assessed for problems, get casted for orthotics, and/or get kinesiotaped (the stretchy tape you see on athletes on TV).
Monday, January 17, 2011
The 5 Most Common Running Injuries - #2 IT Band Syndrome
Definition: IT Band Syndrome (Iliotibial Band) also commonly called TFLSyndrome (Tensor Fascia Lata Syndrome) is inflammation of the portion of the IT Band that runs over the top of the femur (upper leg bone) causing pain and inflammation on the outside of the knee. The Tensor is the muscle portion located above the ball of the hip and the fascia lata or ilitibial band is the tendonous portion that runs down the side of the leg attaching below the knee to the tibia (the lower leg or shin bone). It is also important to note that the Gluteus Maximus also is attached to this tendon and often plays a role in the syndrome.
Symptoms: Pain on the outside of the knee during running that initially goes away with rest but, worsens over time and may cause constant pain if left untreated. Other common symptoms include redness, swelling, and tender lumps/bumps along the outside of the leg.
Cause: Tight Tensor muscles that puts to much running tension on the iliotibial tendon and/or bowing inward of the knees due to a knee problem or more commonly ankle pronation (rolling inward - Achilles tendon will make a "C" shape towards the inside when viewed from behind). Contributing factors include: lack of stretching, increasing intensity too quickly, increasing distance too quickly, running on hilly terrain especially downhill running, lack of shoe support, fallen arches or flat feet, and/or misalignments of the ankle and/or foot bones.
Treatment: Rest (1-2 weeks) , ice (10-15 minutes then take the rest of the hour off and repeat 2-4 times), over the counter or natural anti-inflammatory medications (a 5-7 day regimen), shorten stride, get fibula (outer smaller lower leg bone that the TFL/ITB attaches to) and hip adjusted, massage outside of leg (avoid the side of the knee where the pain is, because massaging this will increase the inflammation and make it worse), stretch the TFL/ITB for at least 30 seconds and repeat 3-4 times per day. The best way to work out both the muscle and the tendon is to purchase a foam roll. They can be purchased at running stores (or I can order them for you too). They are about 6 inches in diameter and usually 2-3 feet long, consisting of dense foam that will support your weight as you roll your body over it. If the injury does not significantly improve within 2 weeks get it checked.
Stretching the TFL/ITB is difficult, which makes this muscle a common troublemaker for runners. To stretch the right side stand with the right leg crossed in the back of the left leg. Extend the left arm against a wall/pole/chair/other stable object. Lean your weight against the object to the left while pushing your right hip in the opposite direction. Keep your right foot anchored and allow your left knee to flex. You should feel the stretch in the right hip and along the outside of the right leg. For some, bending forward helps but this is a stretch you may have to play with your positioning to find the best stretch.
Prevention: Stretch the TFL/ITB muscles thoroughly and properly, warm up before running with a walk or light jog or 5-10 minutes, increase intensity gradually and reduce if you experience pain, avoid hilly or uneven terrain when beginning a new program, strengthen leg and glute muscles, build in rest days to your routine, get a pair of proper fitting running shoes, have hips, knees, and ankles assessed for problems, get casted for orthotics, and/or get kinesiotaped (the stretchy tape you see on athletes on TV).
Symptoms: Pain on the outside of the knee during running that initially goes away with rest but, worsens over time and may cause constant pain if left untreated. Other common symptoms include redness, swelling, and tender lumps/bumps along the outside of the leg.
Cause: Tight Tensor muscles that puts to much running tension on the iliotibial tendon and/or bowing inward of the knees due to a knee problem or more commonly ankle pronation (rolling inward - Achilles tendon will make a "C" shape towards the inside when viewed from behind). Contributing factors include: lack of stretching, increasing intensity too quickly, increasing distance too quickly, running on hilly terrain especially downhill running, lack of shoe support, fallen arches or flat feet, and/or misalignments of the ankle and/or foot bones.
Treatment: Rest (1-2 weeks) , ice (10-15 minutes then take the rest of the hour off and repeat 2-4 times), over the counter or natural anti-inflammatory medications (a 5-7 day regimen), shorten stride, get fibula (outer smaller lower leg bone that the TFL/ITB attaches to) and hip adjusted, massage outside of leg (avoid the side of the knee where the pain is, because massaging this will increase the inflammation and make it worse), stretch the TFL/ITB for at least 30 seconds and repeat 3-4 times per day. The best way to work out both the muscle and the tendon is to purchase a foam roll. They can be purchased at running stores (or I can order them for you too). They are about 6 inches in diameter and usually 2-3 feet long, consisting of dense foam that will support your weight as you roll your body over it. If the injury does not significantly improve within 2 weeks get it checked.
Stretching the TFL/ITB is difficult, which makes this muscle a common troublemaker for runners. To stretch the right side stand with the right leg crossed in the back of the left leg. Extend the left arm against a wall/pole/chair/other stable object. Lean your weight against the object to the left while pushing your right hip in the opposite direction. Keep your right foot anchored and allow your left knee to flex. You should feel the stretch in the right hip and along the outside of the right leg. For some, bending forward helps but this is a stretch you may have to play with your positioning to find the best stretch.
Prevention: Stretch the TFL/ITB muscles thoroughly and properly, warm up before running with a walk or light jog or 5-10 minutes, increase intensity gradually and reduce if you experience pain, avoid hilly or uneven terrain when beginning a new program, strengthen leg and glute muscles, build in rest days to your routine, get a pair of proper fitting running shoes, have hips, knees, and ankles assessed for problems, get casted for orthotics, and/or get kinesiotaped (the stretchy tape you see on athletes on TV).
Thursday, January 13, 2011
The 5 Most Common Running Injuries: #1 Achilies Tendonitis
Definition: inflammation if the Achilles tendon. The Achilles tendon (tendons connect muscles to bones and ligaments connect bones to bones) connects the calf muscles to the heel bone.
Common Symptoms: pain between the heel and the calf muscles that is usually has a gradual onset over a period of a few days, worsens with exercise, and improves with rest. Other common accompanying symptoms include redness and swelling. If left untreated it may become a chronic problem causing stiffness after rest or in the morning, reduction of the ankle range of motion, and/or development of a nodule (build up of scar tissue) on the tendon that may make a cracking or grinding noise with movement.
Cause: Tight, weak, or fatigued calf muscles that puts to much running stress onto the Achilles tendon. Contributing factors include: lack of stretching, increasing intensity too quickly, increasing distance too quickly, running on hilly terrain, lack of shoe support, wearing high heels often for long periods, high or fallen arches, and/or misalignments of the ankle and/or foot bones.
Treatment: Rest (1-2 weeks) , ice (10-15 minutes then take the rest of the hour off and repeat 2-4 times), over the counter or natural anti-inflammatory medications (a 5-7 day regimen), massage calf muscles and Achilles tendon, stretch calf muscles for at least 30 seconds per muscle and repeat 3-4 times per day. Stretch the calf with the knee extended and slightly flexed to stretch the two muscles that make up the calf. If the injury does not significantly improve within 2 weeks get it checked.
Prevention: Stretch calf muscles thoroughly and properly, warm up before running with a walk or light jog or 5-10 minutes, increase intensity gradually and reduce if you experience pain, avoid hilly terrain when beginning a new program, strengthen lower leg, ankle, and foot muscles, build in rest days to your routine, get a pair of proper fitting running shoes, have feet and ankles assessed for problems, get casted for orthotics, and/or get kinesiotaped (the stretchy tape you see on athletes on TV).
Common Symptoms: pain between the heel and the calf muscles that is usually has a gradual onset over a period of a few days, worsens with exercise, and improves with rest. Other common accompanying symptoms include redness and swelling. If left untreated it may become a chronic problem causing stiffness after rest or in the morning, reduction of the ankle range of motion, and/or development of a nodule (build up of scar tissue) on the tendon that may make a cracking or grinding noise with movement.
Cause: Tight, weak, or fatigued calf muscles that puts to much running stress onto the Achilles tendon. Contributing factors include: lack of stretching, increasing intensity too quickly, increasing distance too quickly, running on hilly terrain, lack of shoe support, wearing high heels often for long periods, high or fallen arches, and/or misalignments of the ankle and/or foot bones.
Treatment: Rest (1-2 weeks) , ice (10-15 minutes then take the rest of the hour off and repeat 2-4 times), over the counter or natural anti-inflammatory medications (a 5-7 day regimen), massage calf muscles and Achilles tendon, stretch calf muscles for at least 30 seconds per muscle and repeat 3-4 times per day. Stretch the calf with the knee extended and slightly flexed to stretch the two muscles that make up the calf. If the injury does not significantly improve within 2 weeks get it checked.
Prevention: Stretch calf muscles thoroughly and properly, warm up before running with a walk or light jog or 5-10 minutes, increase intensity gradually and reduce if you experience pain, avoid hilly terrain when beginning a new program, strengthen lower leg, ankle, and foot muscles, build in rest days to your routine, get a pair of proper fitting running shoes, have feet and ankles assessed for problems, get casted for orthotics, and/or get kinesiotaped (the stretchy tape you see on athletes on TV).
Wednesday, December 15, 2010
Welcome to the Moms on the Run Blog!
Hello Moms!
My name is Dr. Ty Paulick and I am the official Moms on the Run Chiropractor. I am here as a supporting resource for all the participants and instructors. Here you will find answers to common questions and problems that arise when you start running. Feel free to post any questions or concerns you may have as you begin training for your 5K and I will answer as soon as possible. I look forward to assisting you in any way possible and hopefully I will get to meet most of you! Congratulations on making the decision to get healthy!
Ty Paulick D.C.HealthSource of White Bear Lake
4801 Highway 61, Suite 105
White Bear Lake, MN 55110
651-762-5433
tpaulick@healthsourcechiro.com
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