*Running is one of the most popular forms of exercise, but unfortunately, research has shown that over 50% of runners experience injuries every year. And for long-distance runners, the percentages can be as high as 80%.
Do you notice pain while on your run? Are you tired of dealing with conditions such as plantar fasciitis, runner’s knee, shin splints or achilles pain? At Joint Restoration Center in Tulsa, OK, our physical therapists understand that as a runner, you want to continue to do the activities you love, while also finding a sustainable way to manage pain and prevent further injury. With a gait analysis and running assessment, we can help you pinpoint the cause of your pain, help you manage it and resolve any underlying issue from a holistic perspective.
Schedule A Running & Gait Assessment!
Common running injuries that may require the attention of a physical therapist include:
- Hip bursitis
- Plantar fasciitis
- IT Band Friction Syndrome
- Patellofemoral pain (kneecap problems)
- Shin splints
- Knee Pain
- Hamstrings strains
- Tibialis posterior tendonitis
Schedule A Running & Gait Assessment!
A Running Assessment & Gait Analysis Includes:
Mobility Test
Full body assessment of mobility restrictions:
Test for restrictions such as lat (Latissimus Dorsi) tightness, ankle and hip mobility, hip stability, thoracic extension and unilateral leg stability.
Footwear
Assessment foot and ankle structure for appropriate and supportive footwear:
Information provided on inappropriate support that may be causing conditions such as shin splints and Posterior Tibial Tendon Dysfunction.
Breathing Techniques
Breathing Techniques for Running with a controlled “core”:
Education and instruction on diaphragmatic breathing to deter sympathetic nervous system activity (running being more type 1-2A fiber-heavy for long-time runners), as well as increasing lumbar support via contraction of deep abdominal mm to reduce ground reaction forces to the spine.
Global Strengthening
Global Strengthening of neglected muscle groups to deter anterior chain compensation:
Most runners who only run as a part of their fitness regimen will eventually develop an injury because running is such a “forward, sagittal” movement. Plenty of hip flexor and overall anterior chain reliance, which can result in an imbalance of quad to hamstring strength. This can create all sorts of problems at the knee joint such as abnormal patellar tracking and abnormal translation of the tibiofemoral joint during the run. Global strengthening of neglected muscle groups can reduce instance of injury to keep runners running.
Addressing Pelvic Tilt
Abnormal pelvic tilt can certainly contribute to pain at the low back and hips, which can then throw everything else off at the LE’s. Runners can have a higher instance of a unilateral pelvic tilt.
Manual Psoas Release
Manual Psoas Release and education regarding self “hip flexor” release technique:
Our team not only perform manual psoas/iliacus release but also provides education on self-hip flexor release strategies and what to do directly after (hip extension activation exercise, hip mobility work, training through the new-found ROM).
Dynamic Warm-up and Cooldown strategies
Basics of an appropriate warmup (increasing HR to appropriate levels, vasodilation of working mm groups, creating flexibility of mm groups without sacrificing elasticity, etc).
A full body program of correcitve running is also included.
Foam Rolling Education
Education on the true physiology of what foam rolling does and techniques on foam rolling parameters.
*Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4338213/
