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Archive | Injury

The 3 Most Common Mistakes Runners Make That Can Cause Low Back Pain

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

Avoiding the following most common mistakes can save you from costly medical visits, prescriptions, chiropractic visits, and physical therapy services.

More importantly, avoiding injury and LBP insures that you can keep training and racing to your heart’s content!

Continue Reading →

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Masters Runners: Body Changes and Injury Prevention Strategies

SeniorRunnerThe question most often asked in regard to the older runner: Is it safe?

The answer is yes! Running can actually help to decrease some of the physiological declines that occur with age.

Who is considered to be an older or masters runner? Typically, masters runners are over the age of 40. Shocked? Me, too!

While it’s true that getting older is not for the faint of heart, it’s also true that if you do nothing, the following age related declines in physical functioning will occur regardless.

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How to Self-Treat Metatarsalgia

Pain in the female footMetatarsalgia is a general term that refers to pain in the foot (typically around the ball of the foot).

It’s common in runners, track and field athletes, and for those who participate in high impact related sports (such as basketball and soccer). It’s also commonly associated with overuse syndrome.

Metatarsalgia is pain and irritation at the end of the metatarsal joints near the toes. Potential causes for the pain include: a stress fracture; gout; osteoarthritis; hammertoes; calluses; and pain in the joint from swelling and irritation. It can also be from neuromas, in which nerves tend to bundle and become irritated between the metatarsal heads. Continue Reading →

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[Part 2] Running Injuries Q and A

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Running injuries that crop up during marathon training are a real bummer!

Here’s part two of our Q and A with physical therapy doctor Ben Shatto.

In this episode you will hear about injury recurrence, plantar fasciitis, knee pain, ITBS and more. My favorite quote from this episode is, “Injury is never normal”. Continue Reading →

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Running Injuries Q and A

Stocksy_txpea02f927Nqo000_Small_877255*[Audio Content Available For Members Only. Click Here to Join Now]

Running injuries! In this episode we invite Dr. Ben Shatto on the podcast and fire away with injury related questions sent in by Academy members.

You will learn when to self-treat an injury versus visiting a physical therapist, how to pick a PT, and great questions and answers about glutes, hamstrings, and muscle imbalances. Lots to love! Continue Reading →

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How to Avoid Upper Back Pain When Running

Man with backache. Pain in the human bodyImagine how much the average person actually slouches during a day.

Slouching during breakfast, then hunched over the kitchen sink to wash dishes, slouching while driving a car, and then slouching while sitting at work or at a school desk.

Don’t forget about slouching while texting, watching TV or using the computer. When you are not slouching, you’re bending over to clean or pick up children and/or pets. The list of slouching possibilities is endless!

Now envision your running posture. Does it look any different? Many of us run in a forward head and rounded shoulders position–a slouched posture! Runners experience many of the same aches and pains as their sedentary counter parts. Upper back and neck pain is a common occurrence. The most typical cause is almost always poor posture. Continue Reading →

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From Freak Achilles Injury to Ultramarathoner

Relay Iowa start (1)A pool accident sidelined Jill Becker as she transitioned from high school to college running. She’s fought back with patience and perseverance, and now runs faster and longer than before.

By Henry Howard

Jill Becker found her passion — running — when she joined the middle school track team. Later, she excelled on the high school cross-country and track teams.

“First off, I love to run,” she says. “I love the feeling. The ups and downs. The runner’s high, the accomplishment, the health benefits, the challenge, being a motivator, my idea time, my focus time, and it’s part of my routine. I enjoy challenging myself, pushing my limits, and the process of being the best I can be!”

A freak accident before Becker started college gave her the challenge of a lifetime. Continue Reading →

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How to Self-Treat Posterior Tibialis Pain

FallenArchesThe most common cause of pain along the inside (medial) portion of your ankle when running may also be associated with the most common reason for adult acquired flatfoot.

It’s likely something most of us haven’t ever heard of before. Posterior tibial tendon dysfunction (PTTD), also known as posterior tibial tendon syndrome or tibialis posterior syndrome, can develop into a tibialis posterior tendon insufficiency which causes a fallen arch. Continue Reading →

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The Runner’s Toolbox

Screen Shot 2015-12-03 at 4.26.43 PMHere’s a free digital resource Angie created with a list of eight essential and cost effective items every runner needs to prevent and treat running injuries.

They are basically handy dandy items we keep at home and bring with us when we travel to marathons. Every runner needs to have them, and thankfully, they are simple and inexpensive.

In order to get a copy of The Runner’s Toolbox guide all we need is your name and email and we’ll send it right over. We’ll also keep you informed about the best injury prevent strategies and practices. –>Yes! Send it.

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Six Ways I’m Fixing My Achilles Tendonitis

These are not my feet, btw.

These are not my feet, btw.

You may have heard on podcast episode #154 that I had to skip a marathon because of pain in my achilles tendon.

My injury became the inspiration behind The Marathon That Got Away.

Thankfully my tendon hasn’t bothered me for the last two weeks and I’m ready to slowly ease back into running.

I’m thankful to Angie (my wife) and my physical therapist friend Dr. Ben Shatto for helping me diagnose and deal with this injury before it got serious.

Here’s what I’ve been doing Continue Reading →

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The Marathon That Got Away!

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If you’ve been running for a while you may have faced the disappointment of having to miss a race due to injury or illness.

You may have been fighting injury over a long period of time and came to the realization that the race wasn’t going to be a good idea. Or you may have had an injury or illness that came out of nowhere.

In either case, it’s very hard to know when to skip or DNS (did not start) a race and deal with the disappointment of not being able to do something you’ve been training for and looking forward to.

Trevor faced this recently with what would have been marathon #10 at the Tupelo Marathon. A couple weeks before the race he started experiencing Achilles soreness, a lump, redness and discomfort.

This got progressively worse until he was feeling discomfort with every step. This is annoying for a 4 mile run but potentially dangerous during a marathon. Continue Reading →

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How to Prevent and Self-Treat Shin Splints

ShinSplints_ArrowsThe term shin splints, also known as an anterior compartment syndrome, refers to pain along the shinbone (tibia), the large bone in the front of your lower leg.

Shin splints can be excruciatingly painful to the point that you may struggle to walk or run. They are typically caused by inflammation in the anterior muscle of the lower leg known as the anterior tibialis muscle.

This is the primary muscle needed to lift your foot. Shin splints are often considered an over use injury and unfortunately, are relatively common in runners.

Discover the common causes for shin splints and implement these strategies to prevent and self-treat shin splints. Continue Reading →

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