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Author Archive | Ben Shatto

How to Self-Treat Tarsal Tunnel Syndrome

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 →

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7 Tips to Quickly become Heat Acclimated for Your Race

Running and exercising in warmer weather tends to be more taxing on your body and requires more energy to remain cool.

Most running experts suggest performance impairments of between 1.6% and 3% in marathon times for every 10 degrees above 55 degrees Fahrenheit. The exact ideal temperature (approximately 45-55 degrees Fahrenheit) is debatable and based also on humidity.

When you’re not acclimatized to running in heat, it takes even more effort to keep your running pace. This increases your risk of muscle cramping, bonking (hitting the wall), and/or being unable to maintain your goal pace (which leads to a longer finishing time). Continue Reading →

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Hip Flexor Pain and Pain in the Front of the Hip

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 →

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9 Tips to Self-Treat Hip Bursitis (Side of the Hip Pain)

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 →

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Why You Are an Injury Prone Runner . . .

runner feeling injuryHave 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 →

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Treating Piriformis Pain with Active Release Therapy

Piriformis muscleHere’s a great question that came in for the recent MTA podcast episode on Injury.

In this Q & A, I discuss Active Release Therapy (ART) and the importance of getting to the root cause of Piriformis Pain.

The Piriformis is a very important muscle in the buttock region. It helps to stabilize the pelvis and femur (the long leg bone) and rotates the leg outward.

It is also a common location for pain! Continue Reading →

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How to Get to the Root Cause of an Injury

injuryInjury can quickly sideline any runner by causing pain, frustration, and disappointment over lost training days and unmet goals.

Injuries can be classified as accidental or as a result of overuse.

Some injuries occur due to accidents (such as tripping or falling). Accidents are unfortunate, but mostly random. Using common sense can help you to avoid repeating similar injuries.

Overuse and overload type injuries are preventable if you reduce your risks. Let me explain . . . Continue Reading →

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10 Strategies for Avoiding Injury

runners after the raceAn ounce of prevention is worth a pound of cure. –Benjamin Franklin

As a physical therapist, I help people who have suffered from an injury through the process of rehabilitation. Yes, accidents will happen, but being proactive can help you to avoid and limit the chance of an injury.

Nothing derails a perfectly designed training program like an injury. One key to being a Resilient Runner is to optimize your health and lessen your risk of injury by being proactive upfront. Continue Reading →

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The Truth About Running Injuries

injuryRunning is one of the most popular sports and hobbies in recent times. In the U.S. alone, there are more than 500,000 annual marathon finishers and up to 40 million people who run regularly.

Of those 40 million people, more than 10 million are running at least 100 days a year!

Running can be enjoyed by almost anyone despite age. Not only is running fun, but it has many health benefits including (although not limited to) the following: Continue Reading →

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