WHY YOUR HEEL ACHES EVERY MORNING The Skinny on Plantar Fasciitis
training. This is usually the result of a muscle imbalance and tightness in the quadriceps, hamstrings, and hip muscles. However, it can also arise from internal anatomical factors, such as naturally poor patellar tracking, improper foot posture, or weak hip control. Patellofemoral pain is localized in and behind the kneecap, but it can cause swelling and pain that may spread throughout the structure. This pain is usually the worst after climbing hills or stairs, squatting, running, hopping, or sitting for long periods of time.
The human leg is a delicate and incredible instrument, developed and slowly perfected over millions of years of evolution. But complication comes with a price: a heightened risk of injury. Our knees, especially, can succumb to any number of issues. Chief among them is patellofemoral pain syndrome, also known as runner’s knee. Normally, as you bend your knee, the patella, or kneecap, glides along the femoral groove, a track in our femur cushioned by cartilage. The muscles and ligaments of the leg work to keep
the patella sliding normally along this groove. However, if something is amiss and the patella doesn’t ride normally through the track, it will begin to slide to the side. This forces the patella to rub and grind against the edges of the femur. As the problemworsens, it can irritate the joint, which results in kneecap pain and deterioration of the patellar surface. According to PhysioWorks, approximately 25 percent of the American population experiences aching kneecaps at one time in their lives, but it’s even higher in athletes. Often, pain will begin after a period of overuse, like after ramping up training or performing high-intensity
Patellofemoral pain is complicated and extremely common, and it can easily lead to more serious conditions such as patellar tendinitis or arthritis. Luckily, it’s usually treatable with careful exercise and physical therapy. Treatment often involves the initial mitigation of pain symptoms, followed by exercises that restore range of motion, a battery of stretches, and a muscle-strengthening regimen designed to even out any imbalances. After a fewmonths of treatment, most patients are able to return to playing sports and living pain-free.
Sweet and Zesty
HAVE A LAUGH!
Detox Salad
Ingredients
For the Salad: •
For the Dressing: •
3 cups chopped kale leaves 2 cups chopped broccoli florets 2 cups chopped red cabbage
1 large carrot, roughly chopped
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1/4 cup rice wine vinegar 2 tablespoons olive oil
1 cup matchstick carrots 1 cup chopped cilantro
1 tablespoon finely chopped ginger
1 tablespoon honey
1/2 cup toasted slivered almonds
1 tablespoon white miso 1/2 teaspoon sesame oil Salt and pepper, to taste
1/2 cup sliced green onions
1 diced avocado
Directions 1.
To make the salad, add all ingredients to a large bowl; toss to combine. To make the dressing, add all ingredients to a blender or food processor. Pulse until smooth.
Season to taste with salt and pepper or add extra honey for a sweeter taste. Drizzle dressing over salad and serve immediately. Recipe inspired by GimmeSomeOven.com. 3 www.NJIB.org
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