broadway @ yew chiropractic

 

Running Series (Part 1)

Part 1 of our running series includes some common conditions seen with running. We will discuss the nature of the injury as well as common symptoms. Overuse injuries are common in running as it involves very repetitive activity. Improper training and poor footwear will also contribute.

Iliotibial band syndrome: ITBS is the most common source of outside knee pain in runners.  The ITB is a large band of connective tissue of which several muscles attach including the glutes, hamstrings and quadriceps.  If the ITB is tight and subjected to repetitive motion, snapping of the band can occur at the knee or less commonly the hip.

Sacral iliac irritation/dysfunction: The SI joints are large, and form the keystone of the pelvis. The joints are are located at the base of your spine and serve as an attachment for several muscle and ligaments. These joints can become locked and cause pain or nerve irritation.  The pain is generally felt in the back of the hip to the gluteal area, and is worse with sitting.

Plantar fasciitis: The plantar fascia is connective tissue on the base of the foot, and serves as a shock absorber from heel strike to toe off in running.  Plantar fasciitis is the term given to inflammation and degeneration of this structure.  Pain is general worse in the morning with the first few steps, and tends to improve with activity.  Overpronation is a predisposing factor, therefore corrective orthotics are an excellent way to prevent and manage the condition. 

Generalized Knee Pain: this is usually cause by running too far too fast with too little stretching.  It can also be cause by having poor or overused runners or running on a hard surface (ie sidewalks).

Shin Splints: This occurs from overuse of the foot flexors (flexor digitorum longus, soleus and tibialis posterior) on hard surfaces.  These muscles cause pain and inflammation at their bony attachments.  Shin splints are worsened with activity and relieved with rest.  Achy pain is felt along the shin generally on the inside of the leg.

Sciatica: The sciatic nerve is a huge nerve that travels from the back down the leg. It is usually what people think is a “pinched nerve.” It can occur due to misalignment of the spine, sacroiliac pain causing a compression of the nerve or tight muscles in the gluteal area.

The major muscle groups that runners must stretch and strengthen are:

• Gluteal/and IT band
• Hamstrings
• Gastroc and soleus (calf)
• Erector spinae and Quadratus lumborum (back)

The running shoe stores in Vancouver that we recommend due to the excellence of their staff training in gait and foot assessment are (in no particular order):

• The Running Room
• Forerunners
• The Run Inn
• Rackets & Runners

For more information on orthotics, please visit our lab at www.theorthoticgroup.com

For more information on the conditions discussed, treatment, orthotics and shoes please contact Dr. Beverley Steinhoff or Dr. Genieve Burley who are both experts in long distance running and fitness conditioning.

For more information please contact info@vancouverbackpain.com