Quick Guide to "Runner's Knee"

*Runner’s Knee: The stress of running can cause irritation where the kneecap (patella) rests on the thighbone. The resulting pain can be sharp and sudden or dull and chronic, and it may disappear while you're running, only to return again afterward.

Causes:  Poorly conditioned quadriceps and tight hamstrings. Weak quads aren't able to support the patella, leading it to track out of alignment, and inflexible hamstrings can put pressure on the knee. If you want to treat and avoid another bout with runner's knee, add strengthening and stretching to your routine. Ice the area as well.

Quad Strengtheners:

-Leg lift with ankle weights: lay flat on the floor with an ankle weight on the leg and lift the leg straight up in the air until it's perpendicular to the body. Then slowly, lower back down.

-Front Lunge: Stand with feet hip-width apart and step the right foot in front of the body, lunge forward, keeping the knee in line with the ankle. Step the leg back to the start and switch sides.

-Body Weight Squats: Stand with hands on hips, feet hip-width apart and squat down. Do not let the knees goe past the toes. Return to standing. That's one rep.

Icing Injuries

I am still suffering from horrible shin pain and once again, I have to take a few days off. (My marathon is only 3 weeks away!) In the meantime, I've been wrapping my leg with an ace bandage and icing the shin a few times a day. A lot of people ask how long to keep the ice on the area. If you're treating an injury, apply an ice pack for no more than 15-20 minutes at a time. Try 15 minutes, 3 times per day...or 15 minutes on, 15 minutes off, for up to an hour. Make sure there is a barrier between the ice pack and the skin. If the ice is left on for more than 15-20 minutes, this can lead to a survival response in cells that cause even more inflammation.

Quick Guide to Shin Splints

Over the past few weeks, my shins have been really tender...especially my left one. It was so bad at one point, that I had to take a week off from training. It's a good thing I did, because I was able to complete my last 20 mile training run yesterday, before the Marine Corps Marathon on October 30th. Today, a client was asking what to do for shin pain and I thought I would post a guide to dealing with shin splints. The main thing to remember is if the pain goes away after you start running, you're probably fine to run through the pain. If the pain never leaves, is unbearable, or hurts while walking, you should take some time off or see your doctor. DO NOT take ibuprofin before a run just so you can go out and run on it! You will only be hurting yourself further.

*Shin Splints: Inflammation of the tendons on the inside of the front of the lower leg.

Symptoms: Aching, throbbing, tenderness along inside of shin about halfway down, or all along the shin from ankle to the knee. Pain when you press on the inflamed area. Pain may go away during a run but return after.

Causes:

Tired or inflexible calf muscles

Overpronation

Running on hard surfaces such as concrete or sidewalks

 Poor shoes, and increasing mileage too quickly

 Beginners are most susceptible.

Treatment:

Ice the area for 15 minutes, 3 times/day. Ice immediately after run.

 Cut down or stop running altogether.

Wear compression sleeves or socks to promote circulation in the lower leg.

Do alternative, non-impact exercises such as cycling or swimming.

Strengthen and stretch lower leg.

Warm-up well and run on soft surfaces.

Running Injury: Plantar Fasciitis

This nagging, painful problem is usually the top foot complaint among runners. Plantar Fasciitis is the inflammation of the tendons and ligaments that run from the heel to the toes. The symptoms can feel like a dull ache or bruise in the heel or arch and are usually worse in the morning. People with very high or low arches are most prone to the condition. Both types cause the plantar fascia to be stretched away from the heel bone.

Other Causes:
-Extreme pronation (foot rolls inward excessively) or extreme supination (rolls outward excessively).

-Increasing mileage too quickly. Remember, do not increase your mileage more than ten percent per week.

-Standing long periods of time without supportive footwear. You may find that your foot hurts worse when walking barefoot.

-Weak core muscles. A weak core can lead to subtle changes in the stride that will affect the feet.

If the pain is chronic, a complete break from running may be necessary. Pool running and swimming can help you keep in shape while taking pressure off the feet.

Some Remedies:
-Roll your foot over a frozen water bottle several times a day. This will help with any inflammation and act as a massage as well. A tennis ball also works well to massage the bottom of the foot. Roll your foot back and forth over it several times a day. The tennis ball works great when traveling or when using ice just isn’t convenient.

-Stretch the plantar fascia several times a day. Because it usually hurts the worst first thing in the morning, start by flexing the feet a few times before you even get out of bed in the morning. Sit with one ankle resting on the opposite knee, grab the toes and gently pull back. Or, sit on the ground with knees up, feet flat on the floor, grab toes and pull up towards yourself.

-Use Epsom salt soaks. If soaking your foot in the tub is inconvenient, look for an Epsom lotion. It works the same way as the salt, only in a lotion form. It also feels great to massage it in to sore muscles.

-Stretch the calves. Tight calves can sometimes lead to a tightened plantar fascia. Using a foam roller is another great way to loosen tight muscles.

-Do core work at least twice a week. Include front planks, side planks and back extensions.

To prevent a relapse, make sure to wear the proper shoes for your feet and continue stretching and massaging several times a day.