HEALTH+F I TNESS NEWS LE T T ER
K I C K O F F 2 0 2 0 O N A N E W R U N N E R ’ S H I G H !
ALSO INS I DE Steer Clear Of Back Pain • The 9 Big Conditions That Stilfe Your Stride Are You Wearing The Right Running Shoes? • Exercise Essentials
HEALTH+FITNESS NEWSLE T TER
GET BACK IN THE RUNNING Theknee is themostcomplexpartof thebody.As a hinge joint, it is responsible for bearing weight and limitingmovementtoaback-and-forthmotion. The bones that make up the knee include the tibia (shin bone), the femur (thigh bone), and the patella(kneecap).Theseareallheld inplacebythe knee jointandsurroundedby ligaments, tendons, muscles, and menisci. Because of the complexities of the knee, sports WHY DOES MY KNEE HURT? There are several knee injuries that can result fromrunning.Someof themostcommon include: become more frequent and severe, interfering with daily activities. You can prevent patellar tendinopathy by strengthening your thigh musclesand improvingyourrunning technique with the help of a physical therapist. K I C K O F F 2 0 2 0 W I T H A N E W R U N N E R ’ S H I G H !
• Hamstring Strain. Hamstring strains are common in athletes and can cause pain around the thigh or knee. Your hamstring is a group of three muscles that run along the back of your thigh and help in allowing you to bend your knee. One or more of these muscles can become strained, or even torn, through excessive use or injury. You can avoid hamstring tears by doing strengthening exercisesofboth thehamstringsandglutes,as they work together to bear weight. Stretching yourhamstringsandquadriceps (themuscles at the front of the thigh) and doing warm-up exercises before a run will help in keeping them warm and loose, thus decreasing your risk of straining them. • Meniscus Tear . A meniscus tear is one of the most common knee injuries. It occurs when the knee is twisted or rotated in a way that it shouldn’t be, especially when your full weight isputon it.Bothkneeshave twomenisci,which are C-shaped pieces of cartilage that cushion your tibiaand femur.Whenameniscus is torn, the surrounding areas can become painful, swollen, or stiff. The movement in your knee may also be limited, making it difficult to bend or extend the knee. • Patellar Tendinopathy. This injury specifically affects the tendon that connects your patella to your tibia. That tendon is known as the “patellar tendon.”Thepatellar tendonworks together with your quadriceps to allow you to run, jump, and kick. However, when the tendonexperiencesexcessiveoveruse, itcan become torn and inflamed, resulting in patellar tendinopathy.Thosewithpatellar tendinopathy typically experience pain between the patella and tibia. You may only notice the pain while
• Iliotibial Band Syndrome. Iliotibial (IT) band syndrome occurs frequently in runners, since it is caused by an excessive repetitive bending of the knee. The IT band is made up of a thick clump of fibers that run from the outside of the thigh, down the knee, and to the top of the tibia. IT band syndrome occurs when the IT band becomes too tight, making it difficult to glide smoothly over the knee, and resulting in pain and swelling. IT band syndrome can be avoided by doing thorough stretches before a run, preventing the band from becoming too tight. If you are suffering from any of these conditions, or you are experiencing knee pain in general, it is important to schedule a consultation with a physical therapist. We will conduct a thorough physical evaluation to create a diagnosis and determine where your pain is stemming from. Afterward,wewillcreateacustomized treatment plan based on the needs of your diagnosis and the severity of your symptoms. Our treatmentplanswill incorporatebothpassive and active therapies for treating pain. Passive therapies are aimed at pain relief and healing, includingspecialized treatmentssuchasmanual therapy, ice and heat therapies, ultrasound, or electrical stimulation. Active therapies are aimed at increasingstrength,flexibility,rangeofmotion, and overall function. These include condition- specific exercises and stretches that will target the affected area and any areas that may be contributing to the pain. We will also provide a slow-motion video analysis of your running form alongwithrestorative tipsand techniques toavoid further injuries. For more information about how RX Physical Therapy can help you, call us at 269.769.6108 or visit rxphysicaltherapy.com.
and recreational activities(especially
running!) can create a higher risk of injury.
running or working out at first, but over time it can
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STEER CLEAR OF BACK PAIN Did you know that the way you run could be causing your back pain? Most people have something in their style of running that can cause long-term wear and tear. For example, a foot turned-out, a weak abdomen or poor posture contributes to stress on the body. We are trained to treat running disorders and teach corrective running techniques. By changing the way you run, it is possible to eliminate and prevent back pain. abdominals,hamstrings,glutealsandhipflexors.An imbalanceorweakness in these muscles can lead to pelvic misalignment, causing the pelvis to tilt forward or backward. Forward tilt of the pelvis leads to a sway back. In addition to abdominal weakness, a lack of strength in the gluteals and hamstrings leads to forward pelvic tilt. While the abdominals stabilize the pelvis by pulling upward on the front, the gluteals and hamstrings offer A D J U S T I N G Y O U R R U N N I N G T E C H N I Q U E C O U L D H E L P Y O U A V O I D B A C K P A I N !
stability by pulling down on the rear of the pelvis. Exercises must be done to strengthen both the abdominals and gluteals. Running gives the gluteals a good workout. The abdominal muscles can be conditioned through physical therapy and easy weight training exercises. Problems with running increase as we age and are a leading cause of falls and disability in older adults. At least 20%
On a daily basis, you run more than any other physical activity. How you rundefinesmosteverythingaboutyou, including your physical abilities. We can help you discover that something about the way you run may be the reason you have pain and help you change it. You run over a million steps in a year. Yourrun involvesmanybodyparts,all interacting together to produce your
Y O U R U N O V E R 1,000,000 S T E P S I N A Y E A R
of adults over 65 have problems with running. This further increases to 50% in adults 85 years old and older. Most of these problems with running are associated with underlying diseases.
runningstyle. It’sasnaturalasbreathing,and ifanyofyoursix (twoankles, twoknees, twohips)weight-bearing jointsarenot ingoodalignment,you’re at risk for structural pain. One minor running error repeated millions of timescandoan incredibleamountofdamage toyourback,muscles,nerves and joints. This can eventually cause pain and arthritis. Often, thecauseofbackpain ispoorstrength --specifically,weakabdominal muscles. The pelvis is held in place by numerous muscles, including the
For more information about how RX Physical Therapy can help you, call us at 269.769.6108 or visit rxphysicaltherapy.com.
RUN RECOVERY WORKSHOP MONDAYS @ 11:00 AM
Are you experiencing pain or limited mobility while running? Are you looking for ways to improve your stride and keep your joints healthy and pain-free? You’re invited to take part in our Run Recovery Workshop every Monday at 11 am . We look forwarding to seeing you there! To learn more about this and other events happening at RX Physical Therapy, call our clinic at 269.769.6108 or follow us on social media @physicaltherapyrx.
CALL 269.769.6108 TODAY FOR PAIN RELIEF!
Schedule your consultation with your physical therapist today to start living pain-free!
T H E 9 B I G C O N D I T I O N S T H A T C A N S T I F L E Y O U R S T R I D E
Problemswithrunningarenotadirectconsequenceofgettingolder.Rather, theyare theeffects of other conditions that become more common and severe with age. Common risk factors for severe problems with running include advanced age (older than 85) and multiple chronic disease conditions such as heart disease, arthritis, dementia, stroke, hip fracture or cancer.
Common conditions that contribute to running problems include some of the following:
6. Improper foot striking 7. Back pain 8. Problems after surgery 9. Muscle weakness or coordination deficits
1. Over-training 2. Over-striding
3. Hip flexor tightness 4. Hamstring tightness 5. Improper footwear
If you’re experiencing any of these conditions and need help to get back on track, call RX Physical Therapy at 269.769.6108 today!
ARE YOU WEARING THE RIGHT RUNNING SHOES?
R E L I E V E L O W B A C K P A I N !
KEEP THIS IN MIND WHEN CHOOSING YOUR NEW KICKS:
PRONE ON ELBOWS While lying face down on your stomach, slowly raise your upper body up and prop yourself onto your elbows. Hold for 30 seconds. Repeat 5 times.
SWAN DIVE Lay on stomach with your arms overhead. Press your chest upwards, keeping the muscles in your trunk and legs relaxed. Repeat 6 times.
Have a Break-In Period. If you’re trying on shoes that feel heavy, stiff, clunky, or not “just right,” they likely are the wrong shoes for you. The right pair will feel comfortable as soon as you put them on: lightweight, cushioned, and balanced. Keep Your Feet Level. If you feel your arches “tipping in” or “pushed out”, then the support is wrong for you. Too much support will restrict your foot and give the feeling you’re tipped out. Too little support may feel like your foot is caving in and give the tipped-in feeling. The proper pair will feel balanced and level. WearShoesTruetoSize. Runningshoesshould have ample toe room, but secure from the ball of the foot to the heel. Your feet will splay out over time and it’s not uncommon to go up in size. Running shoes won’t break in, so they need to feel like they fit the second you put them on.
IF YOU ARE UNSURE OF COMPLETING THESE EXERCISES OR EXPERIENCE PAIN WHEN DOING SO, STOP AND CONSULT YOUR PHYSICAL THERAPIST.
R O A S T E D B R U S S E L S P R O U T S
INGREDIENTS • 3/4 lb Brussels sprouts (trimmed/halved) • 2 carrots (peeled/sliced into 1/2” pieces) • 2 tbsp extra-virgin olive oil • 1 tbsp balsamic vinegar • 1 tsp chopped rosemary leaves
• 1 tsp chopped thyme leaves • Kosher salt • Freshly ground black pepper • 1/2 cup toasted pecans • 1/2 cup dried cranberries
DIRECTIONS Preheat oven to 400°. Scatter vegetables on a large baking sheet. Toss with oil, balsamic vinegar, rosemary, and thyme. Season with salt and pepper. Bake for 20 to 25 minutes, until the vegetables are tender, shaking the pan halfway through. Before serving, toss roasted vegetables with pecans and cranberries. In a large bowl, toss vegetables with oil, balsamic vinegar, and herbs. Season with salt and pepper. This recipe is a perfect vegetable side-dish for family get-togethers. Source: delish.com/cooking/recipe-ideas/recipes/a50228/holiday-roasted-vegetables-recipe
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