Thursday, 7 November 2013

The other 2 main running injuries we didn't have time to discuss on York Region Daytime

So if you haven't watched our latest segment on York Region Daytime about running injuries; specifically IT band (ITB) issues, click here to view.
Because of the length of our segment we didn't get to touch on 2 other major issues runners can get; Patella Femoral Syndrome and Plantar Fasciitis so we are going to discuss them now.

Patella Femoral Syndrome (P.F.S.)
This syndrome usually stems from weak hip abductors (outer thigh) called your Gluteus Medius. If you have P.F.S. is can feel like pain down the front of your knee and also like your knee wants to "fall in" as you are walking/running.
Exercises recommended:

  • Walking backwards- put hands on bum and each steps you take backwards you should feel your bum muscles contracting (seems silly but it works)
  • Monster Walks- click here to view demo
  • Clamshells- 
Plantar Fasciitis
This issue stems from being flat footed, tight calves and weak foot muscles. If you have this issue it will be A LOT of pain right along the bottom of your foot, especially in your arch.
  • Calf stretching
  • Arch support; taping or orthotics
  • You MUST have the proper shoes, this is one of the MOST important factors for any runner.

Happy Running!

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