Friday, March 27, 2015

Keep On Running

We are so excited to host the Wicked Wine Run at Lost Oak Winery tomorrow!  Run Wicked.  Drink Wine. Rock Out.

One more runner's article before the big race.  This one is from Dr. Joseph J. Thomas, Joshua Spine and Health Center.

Remember, even after the big race, enjoy the Lost Oak Nature Trail, a 2.1 mile Lost Oak Bike & Hike Nature Trail carved into the woods along winding Village Creek. The trail was developed by Paul Courtaway with iMudRun and made for the Wicked Wine Run held at Lost Oak Winery each spring & fall.

Keep on Running

The most important thing I’ve learned in my chiropractic practice over the years, when taking care of running athletes, is that even when injured a serious runner doesn’t want to stop- even after their body forces them to put their running on the shelf. My professional advice to all running athletes is to set the time aside to take care of their body, legs, and feet with an injury prevention program and smart training so you can keep on running.

Avoid chronic overuse problems that develop over time from poor running mechanics, worn-out or improper footwear, and inconsistent preventative measures such as stretching, warm-up, corrective exercise, massage, and chiropractic. Incorporating all of these into your injury prevention program can be helpful to make you a healthy and capable runner.

Here are the 3 most common overuse injuries that I see in my office.

  1. Plantar Fasciitis or Heel Spurs
Cause:
  • Excessive training,
  • Poor shoe selection
  • Excessive shoe mileage,
  • Heel strike or over striding
  • Flat feet with no arch supports
Treatment and Prevention:
  • Correcting running posture
  • Correction of any abnormal pelvic tilt with Chiropractic
  • Fixing muscle imbalances through corrective exercise
  • Diligence of stretching
  • Ice
  • Massage
  • Myofascial Release Technique or Active Release Technique
  • Mid-foot strike gait pattern
  • Relaxing but tall posture while running
  • Orthotic or arch supports

  1. Leg Pain or IT Band Syndrome

Cause:
  • Poor running posture with heel strike and excessive bending at the waist
  • Knocked knees (genu valgum)
  • Falling foot arches
  • Foot pronation
  • Unaddressed pelvic issues
Treatment and Prevention:
  • Correction of any joint misalignment from the feet to the pelvis with Chiropractic
  • Massage
  • Stretching
  • Corrective exercise
  • Foam rolling the IT band daily
  • Arch supports

  1. Runner’s Knee or Patellar Tendinitis

Cause:
  • Over striding and heel strike
  • Poor shoe selection
  • Flat feet with no arch support
  • Poor running mechanics
  • Weak quads and hip flexors
  • Tight hamstrings and calves
Treatment and Prevention:
  • Rest
  • Ice to reduce inflammation
  • Address biomechanical issues and running gait problems with corrective exercise
  • Address muscle weakness and stretch tight muscles

The best tip I can tell runner’s out there is to get assessed by a healthcare professional and set the time aside to maintain your body before injury occurs because running is a very demanding sport. If your car needs it’s oil changed and tires rotated every 5000 miles, what does your body require to keep going? Take care of your body because you only get one.

Keep on running,

Dr. Joseph J. Thomas

Joshua Spine and Health Center
332 N. Broadway St.
Joshua, TX 76058

817-641-1313

Cheers from Lost Oak Fit!