Tag Archive | runners injuries carlsbad

KNEE PAIN WHILE RUNNING? ( by Pilates Wise in Carlsbad, Encinitas, Oceanside)

Got knee pain while running ? Pilates helps.

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Knee pain is very common overuse syndrome for runners. Pain is our body’s alarm system telling us that something is wrong. However, many runners ignore this natural alarm system and just keep running. Some runners even look for help from pain medications or knee brace.

But did you know that running with pain changes your strike? You probably start shifting weight more to your non-pain side and maybe start limping a little. This compensatory movement pattern put uneven pressure to your other joints, muscles and ligaments and leads to muscle imbalances, and over the time pain and injury elsewhere.

Two Imagemost common injuries for runners are Patellofemoral Pain Syndrome and Iliotibial (IT) Band Syndrome. Many runners think that just wearing knee brace or band help them to keep running. Unfortunately, these two common knee injuries develop over time from overuse and knee brace or band doesn’t appear to provide additional. Knee brace may even inhibit your normal joint function causing the pain continue or move to the other areas of the body. The best brace is your own muscle brace.

If you are experiencing knee pain from overuse, something is going on and need to be fixed. The essential components of treating your overuse injuries are stretching, strengthening and stability exercises. Muscle imbalance between quadriceps, hamstrings, calves, IT-band and glutealis muscles, are very common for people with knee pain. Tight muscles like hamstrings , quadriceps (Rectus femoris) or IT-band are pulling the knee joint and knee cap out of their proper alignment by causing abnormal stress into the knee joint. Gluteus medius and Quadriceps (Vastus lateralis, Vastus medialis) muscles weakness, which is very common for runners, causes problem with knee joint stabilization. Unstable knee joint is more vulnerable to injury and also put unnecessary stress to ligaments, muscles and tendons around the knee joint.

One-on-One Pilates with experienced Pilates instructor, who has a good knowledge about knee injuries, biomechanics and anatomy, can help with typical runners overuse injuries. Pilates equipment are perfect for knee rehabilitation. They are spring loaded, and very gentle for the joints by putting less pressure for knee joint while strengthen the supporting muscle around joint. In Pilates training improves hip-knee-ankle alignment and muscle balance which often causes your knee problem in the first place. In Pilates we have great attention to whole body alignment from head to toe and we focus on gaining strength, stability and mobility – not only your the injured & weaker side but also the whole body. Besides as knee rehabilitation, Pilates is also very good as overall cross-training form for runners to prevent also from other injuries.

More about PilatesWise program at Carlsbad Village Pilates studio, please click HERE


Barefoot Running good or bad for your feet

Living in Coastal California allows people to enjoy a year around great weather and barefoot running. There are many opinions about barefoot running, some blame that barefoot running decreases running injuries and some that it increases. However, the fact is that barefoot running technique is totally different from shoe runners. Barefoot runners land on the ball of the foot or middle of the foot when shoe runners land on the heels. Some foot experts say that barefoot running is good for some people because there is really less impact on the heels.

Foot and ankle anatomies are extremely complicated. Foot has 28 bones and 32 joints and two very important arches which are running lengthwise (longitudinal arch) and crosswise (transverse arch).The both archers are important part of proper foot & ankle function. The arches enhance the foot’s flexibility, stability and ability to adapt to uneven surfaces, and also working as a shock absorbance.

If those arches are collapsed, like people with flat feet or over pronated feet, the chance to get overuse injuries increases gradually, especially when running without shoes. Barefoot runners, who run long distances with ball of the foot, tend to have tightness on the Achilles tendon and calf muscles, and prone to have injuries like Achilles tendonitis or calf muscle strain. Barefoot running might also increase risk of other overuse injuries like Plantar fasciitis and Shin splints. On the other hand, barefoot running activates foot and ankle muscles which are usually too supported with shoes. As shoe technologies advance the less people are using their supporting muscles around ankle and foot.

Because the running technique is very different by barefoot runners than shoe runners, I recommend to start carefully and increase running distance gradually. Also barefoot runners have to focus more on ankle & foot stability and proper technique (alignment) while landing to the ball of the foot. People who have problem with their feet and ankles and resent overuse injuries or correction in their shoes, it is probably not a good idea to try barefoot running.

Anyway, whether you are shoe or barefoot runner it is always very important to stretch. Stretching is a better way avoid typical runners’ injuries. The barefoot runners should especially stretch their Achilles tendon and calf muscles after every running. And remember, enjoy the summer and running – with or without shoes!