Part 3 – Why do I keep getting injured when I run?

On July 8th, 2016, posted in: General by 0 Comment

In part 2 of “Why do I Keep Getting the Same Injuries When I Run” we discussed the role of the foot in bio-mechanics and how that can have a big impact on all the joint above. In part 3, we will discuss the role of the hip in its’ importance to running.

The hip, or coxofemoral joint, is a classic ball-and-socket joint that attaches to your pelvis. It is inherently a very stable joint due to the depth that it possesses. The hip plays a critical role in running. One of the distinct signs we look for as bio-mechanical experts is a hip drop or, Trendelenburg sign, during stance of gait. What that means is that when you are on one leg while running we are looking if that opposite hip drops. If it does significantly compared to the other side we know that hip weakness is present. Hip weakness can be attributed to hip, knee, or foot pain. That’s how important it is!

At Carter Physiotherapy, we have set up a run lab to evaluate our runner’s biomechanics at get to the root cause of their pain and provide corrective exercises to not only eliminate your pain but also prevent it from coming back. We use the latest technology with high-speed cameras and gait analysis software look at every aspect of your running. 

Click here to watch how it works!

Another key area we look at here at Carter Physiotherapy is the connection of the hip which is at the pelvis. Making sure your pelvis is level is critical to keeping you pain free and keep you running well. We do this in a variety of ways such as soft tissue work, joint work, and even dry needling.

We are experts at balancing the pelvis to make sure that your hip muscles are firing well. As we are balancing your pelvis we will prescribe exercises to help address those specific issues that we found. These corrective exercises will help you hold the work we have done and allow to build strength on a more solid foundation.

Contact us know to find out how to correct your pelvis so you can get back on the trail and start running again.


Part 2 – Why Do I Keep Getting the Same Injuries When I Run?

On July 8th, 2016, posted in: Ankle, Running by 0 Comment

In the last blog post we discussed how your knee is usually not to blame when it hurts during runs. And we specifically addressed how often overpronation issues can really impact the knee. There is an old saying that is ‘as the foot goes so does the knee.’ This is very true. 

Pronation is not inherently a bad thing. In fact we need to pronate through our feet. It is how we properly transfer forces through our body. Pronation is the foot movement in which  your foot rolls in causing your arch is getting to get lower. But when we overpronate we put our other joints as risk for injury … including our feet.

[Related Report: The Top 10 Causes of Running Injuries … And How You Can Recover Faster if You’re Injured]

But how do you know if you pronate too much? Do you know if your shoes are enough to provide the support you need?

Try this: Get the bottom of your feet damp  and then step on a piece of paper. If your footprint has no gaps/indentation in it, you most likely have flat feet and need more support than you could get from most shoes.

[Aside: if you read Born to Run and think everyone should be running around barefoot, we have about 100 past patients that were injured by running in minimalist shoes who would tell you differently.]

Overpronation can often be caused by having flat feet. The arch is NOT meant to a be weight bearing surface of your foot. When your arch becomes a weight bearing surface, problems begin to happen. The knee collapses and the hip begins to rotate inward. If you repeat this enough, injury is not far off.  

So what can you do if you overpronate and are at risk of injury (or already hurting)? A good pair of supportive shoes is a great place to start. Since every foot, body type, and running style is different, we can’t suggest specific shoes here in this article without evaluating your feet. So our best advice is to make sure your choose your running shoes with the assistance and guidance of a professional who has a lot of experience working with runners and shoe selection.

But what if even the most supportive shoe is not enough by itself to adequately position and support your foot? What other options do you have?

Here, we would suggest two things. The first involves making sure the muscles in your feet are strong enough to do their job and support the feet as much as possible. See the video here for some quick exercises you can start doing to strengthen your feet.

Though strength is very important, when you’re full body weight is coming down on one foot during your running stride, there’s only so much that the muscles in your feet can do. For those who severely overpronate and collapse through the arch, even strong feet and supportive shoes may not be enough to avoid running injuries at the foot, ankle, knee, hip, or low back.

In this situation, Custom Orthotics are your best bet. They are an assistive device that is placed in your shoe to provide the exact level of  support you need and to help distribute forces more evenly through the foot and up the leg. We have seen people with debilitating foot, knee, hip, and back pain get amazing relief and the ability to return to running once they started using custom orthotics.

The market is filled with a lot of options of what to put under your feet. Most over-the-counter shoe inserts and arch supports do not provide the support needed by someone who has significantly flat feet.

At Carter Physiotherapy, we are experts in evaluating the foot and in the creation of custom orthotics. If you have any foot, knee, hip, or back pain when you run, it may have something (or everything) to do with your feet.

How can you find out if that’s the case? We can evaluate your feet for Free in one of our “Discovery Sessions.” It’s a completely free 15 minute meeting with a Doctor of Physical Therapy in which we evaluate your feet and the way you move in order to determine what is causing your pain.

Click here to book your free Discovery Session so you can finally get clarity on exactly what is causing your pain and holding you back on your runs.

Part 1- Why do I keep getting the same injuries when I run?

On July 8th, 2016, posted in: Ankle, Hip, Injury Prevention, Running by 0 Comment

Are you frustrated with constantly dealing with same running injuries over and over again? Are you tired of thinking you have recovered only to have the same injury come back several months later? Read on to find out why you are dealing with injuries.

A wise man once said “running reveals weakness and if you run enough, injury is not too far away.” When you run, you experience 2-3 times the force of your own bodyweight! Over the course of a run you experience an extreme amount of force through your joints which can lead to injury.

What if you could get to the underlying cause of your injuries that keep plaguing you and keep you from doing what you love? What if you knew exactly what to do to prepare for your upcoming 5K,10K, or even half marathon? Research has shown that up to 80% of runners will experience some injury during their running lives.

The most common injury they will experience is knee pain. The knee is a simple hinge joint that is wedged between your hip and your foot, and the reality is that your knee is usually not to blame!! Knee pain is usually either a result of poor hip control or over-pronation issues. Pronation is a natural motion of the foot that happens when your foot contacts the ground and your arch goes inward. Over-pronation is when your arch collapses too much, placing increased stress on all the joints above.

In Part 2 of this article series we will discuss about what to do about your overpronation issues. The first joint above the foot/ankle just happens to be your knee! Poor hip control is another common problem that leads to increased stress on your knee, and we will explain more about how to avoid this issue in Part 3.

[RELATED REPORT] The Top 10 Causes of Running Injuries and How You Can Recover Faster if You’re Injured

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