Running Archives - Page 35 of 37 - Baudry Therapy Center

Running Injury? Look to Your Booty for Salvation

For many runners frequent injury can be a common source of frustration. But the source of your injury may not be as obvious as you think. Running is a great cardio vascular activity and a great source of enjoyment. However, it is not always the best activity in terms of creating optimal muscle balance in the body. There are some muscle groups heavily active during running and those that get less attention. It is those that get less attention that may turn out to be the source of your trouble.

There are three main muscle groups used most during running

Hip flexors (muscles at the tops of the thighs closest to the pelvis)
Quadriceps (muscles that run the length of the front of the thighs)
Gastrocnemius/soleus complex (aka the calves).

While the hip flexors and the quads are the driving force on the front of the body, the calves are one of the only things active in the rear. If you’ve taken a good look at a group of runners lately, there is one thing they often have in common, NO JUNK IN THE TRUNK!

The gluteal muscles (aka your buttocks) have a very important roll in human function. These muscles are the primary movers at the hip, controlling hip flexion and extension as well as internal and external rotation. Because of this they are able to control the rate at which the entire lower extremity transfers weight and impacts the ground. Weakness in these muscles places abnormal strain on other groups resulting in tissue overuse and breakdown.

Common running overuse injuries can include:

ITB syndrome (lateral hip and knee pain)
Plantar fasciitis (heel pain)
Knee pain / patella-femoral syndrome
Posterior tibialis tendonitis (medial foot / ankle pain)

The good news is, with these simple exercises done 2-3x/week you can begin to strengthen your gluteal muscles and restore muscle balance in the body.

Bridges Exercise to strengthen muscle Bridges

Tighten your abs and squeeze your glutes.
Then lift your bottom off the floor and hold for 10 seconds.
Repeat the exercise 10 times.

Clams

Lift your knee towards the ceiling as far as you can without rolling back.
Hold for 5 seconds.
Repeat 15 times.

Hip Extenders

Tighten abdominals and lift heel towards ceiling while keeping your pelvis level and activating your glutes.

Repeat 15 times.

Go ahead, give these a try and let me know if it helps you. And now that you have tackled the butt, stay tuned for next month as we tackle your gut!

Plantar Fasciitis – Success with ASTYM

Plantar fasciitis one of those diagnoses that can be difficult to deal with. It has been reported to occur in 2 million Americans per year and in 10% of the population over a lifetime. I frequently see patients with a long history of plantar fasciitis or heel pain who have tried many things and seen many experts, before getting to my office.

One of the reasons plantar fasciitis is so tough is that the cause is usually multi-factoral. In addition to foot wear, trauma, or environmental hazards, there is usually a combination of flexibility, mobility, and strength issues that contribute to the problem. Without addressing all of the factors, the treatment fails. The best treatment approach I have come across for plantar fasciitis is physical therapy utilizing the ASTYM technique. This treatment approach is thorough and looks at the many factors involved with plantar fasciitis.

Here is a recent patient account of their experience with this condition:

Rich:

Just a note to thank you for your help in resolving my heel problem with ASTYM therapy treatments and stretching exercises. When I was referred to you by my son-in-law, who as you know is also a physical therapist, I was literally at the end of the road in trying to resolve the pain in my heel from plantar fasciitis, which started about 6 months ago. I tried a podiatrist whose primary therapy was steroid injections, alternating hot and cold wraps, a walking boot, a splint at night, various insoles and orthotics, and ultrasound treatments, all to no avail. After 10 ASTYM treatments over a period of approximately 2 1/2 months, along with your prescribed stretching exercises, I can report that I am virtually pain free. From your initial evaluation through the last treatment, you and your staff have been professional, thorough and efficient. You must continue to spread the word about the benefits of ASTYM, as will I.

Have you had plantar fasciitis? Are you looking for treatment for your plantar fasciitis right now? We want to hear from you. Don’t let plantar fasciitis stop you in your tracks. Tell us about your experience and let’s see if together we can get you back to tip top shape.

– Rich

Category: Running

Running Injury? Look to Your Booty for Salvation

Plantar Fasciitis – Success with ASTYM

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