Although many of us are missing the gym, running outdoors is a great alternative to get in our cardio workouts.
Dr. Brent Moyer of Brant Arts Chiropractic has joined us to discuss common running injuries and prevention to help treat any issues at home so we can get back to the gym in good health!
One of the most common running injuries is a sprain to the ankle. Lateral ankle sprains (ankle rolls outward) occur as a result of landing on a plantar flexed and inverted foot. These injuries occur while running on uneven terrain, stepping in a hole, stepping on another athlete’s foot during play, or landing from a jump in an unbalanced position.
Exercises to Strengthen and Prevent Ankle Injuries
- Stretching the Gastroc/Soleus (calf), peroneal muscles.
- Towel gripping exercise: curling up your toes in order to scrunch up the towel.
- Going through the Alphabet with ankle range of motion.
- Elastic tubing exercises for inversion, plantar and dorsiflexion.
- Wobble/Rocker board to improve balance, strength and proprioception.
Ankle Sprain Treatment
To treat an ankle sprain we recommend At-Home Ice Therapy (R.I.C.E)
- R– Rest. Stay off the injured ankle to help it heal.
- I– Ice. Ice helps keep the swelling down. It also helps to reduce pain. Put an ice pack on the ankle for 10 minutes. Take the ice off for 10 minutes. Put ice back on for 10 minutes. (Referred to as 10-10-10 with a 30-minute break before the next cycle of 10-10-10). Remember to keep one layer of cloth between the skin and the ice pack. Sensations progress from cold to burning to aching to numbness.
- C– Compression. Compression (wrapping the ankle with a strip of elastic cloth) will help decrease swelling and support your ankle.
- E- Elevation. Keeping your foot raised helps decrease pain and swelling.
Plantar fasciitis is by far the most common foot problem I treat, especially with runners. Plantar fasciitis is an over-pronation condition wherein the plantar fascia is stretched and pulls on the heel bone therefore causing inflammation and pain. The plantar fascia is connective tissue that acts as a stabilizer and maintains the integrity of the arch of the foot. Patients complain of severe pain felt in the heel on the underside of the calcaneus (heel). When the plantar fascia is repeatedly twisted, it pulls the periosteum away from the calcaneus and causes the pain and inflammation. If this happens often enough, the calcaneus will eventually grow toward the plantar fascia in an effort to re-attach itself. That bone growth is called a heel spur.
Plantar Fasciitis Treatment and Prevention
Plantar fasciitis can generally respond well with custom orthotics along with muscle (myofascial) release therapies such as Active Release Techniques, or Instrument Assisted Soft Tissue Manipulation and Cold Laser Therapy.
Orthotics for Foot, Knee and Back Pain
Both ankle sprains & plantar faciitis can be prevented by orthotics. Orthotics are a prescribed style of flexible foot support which are worn in shoes. Orthotics are recommended by chiropractors, podiatrists and other health care professionals, and are custom designed for the individual’s unique postural problems.
Custom-made orthotics help your feet maintain their structural and functional balance as you stand, walk, or run. Your feet are the foundation of your body, and they serve you in three important ways: they support your body whenever you stand, walk, or run; they assist you in moving from one place to another; and they help protect your spine, bones, and soft tissues by absorbing shock stress as you move.
Feet function best when all the bones, muscles, arches, etc. in them are in their ideal stable positions. Any weakness or unstable positioning in the feet often contributes to postural problems in the rest of the body, which may lead to spinal misalignment or abnormal curvatures. Custom-made orthotics help to keep the feet in a stable position throughout the day.
Dr. Brent Moyer is the owner of Brant Arts Chiropractic located at 672 Brant Street, Suite 201. They are currently open with new safety procedures & protocols in place and are accepting new patients. Call 905-637-6100 or visit www.drbrentmoyer.com to book an appointment.
Feature image by @mari.swimbikerun via Instagram.