How to treat the IT band - The most effective treatment is rest.
If your knee is swollen, ice, compress and elevate.
If you can find a pool, you can swim to maintain aerobic conditioning.
Get a massage on your quads, hips, and hamstrings
Foam roll 2-3 times per day
Perform IT band, glute stretngth exercises
Video demonstrating Hamstring Bridge (also works glutes)
Video demonstrating Single Leg Squat
Video demonstrating Glute Stretch
Let's talk about Plantar FasciitisWhat is Plantar Fasciitis?
Most often felt in the heel, over 50% of Americans will experience this pain during their lifetime.
Plantar fasciitis (PF) is a condition caused by drastic or sudden increases in mileage, poor foot structure, and inappropriate running shoes, which can overload the plantar fascia (the connective tissue that runs from your heel to the base of your toes), resulting in heel pain.
Self Identify PF:
- Sharp stab or deep ache in the heel
- Pain on the bottom of the foot in the arch
- Worst in the mornings. First few steps out of bed are excrucating
- Pain experienced during "push off" while running
Common causes of plantar fasciitis:
PF occurs due to a variety of reasons: overuse of improper, non-supportive shoes, over-training in sports, lack of flexibility, weight gain, too much standing.
Plantar Fasciitis Treatment:
As with any pain ice and rest is the first step. Fill a bucket of water and add ice to it. Stick your foot in. Another option is to freeze a plastic bottle of water and roll your foot with it.
Other options:
- Use a lacrosse ball or golf ball to massage your foot. Gently roll over the pain spots.
- Use an Arch support
- Update your shoes
If pain is present for more than three weeks, see a medical professional about the problem. Treatment options such as orthotics, foot taping, cortisone injections, night splints, and anti-inflammatories can help.
We are beginning a new column where we will dive into some of the most common running injuries. First up: Shin Splints.
This is the pain felt along the front of your lower leg, at the shin bone.
Shin splints are common among runners who increase frequency, volume, or intensity of training, along with improperly fitting footwear or worn out shoes can cause problems. Also frequent running on hard surfaces can cause shin pain.
How to prevent them?
The first thing is to understand what they are. Then you know what stresses you are putting on your body. Consider the age and appropriateness of your shoes and review your training to make sure you aren’t making any huge sudden jumps. Many runners with shin splints also report tight calves and relatively modest strength in the lower leg muscles. Proper stretching and strengthening of the calf muscles can help. One productive exercise is heel walking. [Check out our Heel Walking Demo Video here.]
If we feel shin splints coming on, what should we do?
There is an inflammatory component here, so ice can help a lot. A reduction in training intensity and a change in running surfaces may be required to allow the symptoms to subside. Anti-inflammatories may be appropriate, but consult your physician to ensure they are a safe choice for you. If symptoms persist or become steadily worse, make an appointment with your doctor.
Your doctor will often suggest that you do the following:
Check with your doctor before restarting any activities. Warming up before exercising is also a good way to make sure your legs aren’t sore.
Do you want to incorporate strength training into your routine? 
The use of specific exercises to gain strength and decrease weakness can greatly support your running endeavors and help avoid injuries. Add these four exercises into your training program at least twice per week, and after a month of consistency, see if you feel stronger, faster, and more durable.
Do you find one side of your body to fatigue more quickly than the other? Stay focused on this strength training routine, and see if you are able to even out the imbalances.
One of the most challenging parts of getting fit is staying healthy and injury free. Dr. Ashley Perrott is an Ironman finisher, busy mom, and family medicine physician at Novant Health Salem Family Medicine in Winston-Salem, North Carolina. (See photo, left, of Ashley with her parents and brother Brett Miller, our Director of Business Development, at the start of Ironman Florida, which the whole family completed together!) Dr. Perrott is answering some of the most-common questions our users have on staying on track.
One of the most challenging parts of getting fit is staying healthy and injury free. Dr. Ashley Perrott is an Ironman finisher, busy mom, and family medicine physician at Novant Health Salem Family Medicine in Winston-Salem, North Carolina. (See photo, left, of Ashley with her parents and brother Brett Miller, our Director of Business Development, at the start of Ironman Florida, which the whole family completed together!) Dr. Perrott is answering some of the most-common questions our users have on staying on track.
Joint pains are more concerning than muscle pains in general. Muscle soreness can be expected for 1-2 days after a more intense workout or more intense week of training. This soreness should improve daily. Recovery with rest or light workouts after an intense workout can help muscle soreness and stiffness. Muscle injury lasts longer than this, and may prevent the ability to complete a light workout or even regular activity. Rest will generally help this pain and soreness. Any pain that gets worse with activity should prompt the athlete to reduce speed/intensity to avoid injury. Muscle pain or weakness that persists despite rest is a reason to see your MD.
Joint or bone pain, swelling, or redness may represent more significant injury. Certainly a specific episode of injury (rolling ankle, falling, tripping) that causes deformity should prompt an evaluation at the MD in some fashion. Joint pain is worse with pressure on that joint even at rest. Patients may complain of pain with standing, sitting, or laying down. Instability is another concerning sign/symptom. if a joint “gives out” or “catches” with activity it’s something that we would like to see.
In general an increase of more than 10% mileage or intensity per week can be associated with more injury.
Have a question about staying healthy and injury free? Contact Us.
