running – Wellness Focus

Top 5 Running Injuries

Runners of all skill levels usually experience some kind of injury, ache or pain. Most of the time, running injuries happen when you overexert, or when you’re not paying attention to proper body mechanics, or sometimes just dumb luck.

Here’s a quick list of the top five of the most common injuries (WebMD, et al) and some ideas about how to treat them.

1. Runner’s knee. Basically, this is when your form, running shoes, or terrain causes your kneecap to misalign. You’ll especially feel this when sitting for a long time, squatting, or climbing a hill or stairs. Over time, the cartilage around your kneecap can wear down causing bone-to-bone friction which results in pain, especially around the edges of your kneecap.

Continue reading “Top 5 Running Injuries”

Oh No, Plantar Fascitis!

You get out of bed and take your first steps and OUCH! You have a sharp pain in your heel. Same thing happens after longer periods of sitting. You “walk it off” and the pain subsides. Welcome to plantar fasciitis (aka “jogger’s heel”).

What is plantar fasciitis?

Plantar fasciitis the most common cause of heel pain. One in ten of us have plantar fasciitis some time in our lifetimes. The plantar fascia is a thick fibrous band of connective tissue that originates from the medial tubercle and anterior aspect of the heel bone. From there, the fascia extends along the sole of the foot before inserting at the base of the toes, and supports the arch of the foot.

Continue reading “Oh No, Plantar Fascitis!”

Does Music Aid Running?

Some people believe listening to music while they run pushes them harder. Others believe it’s a distraction. Who’s right? Does music aid running?

In 2014, 15 well-trained male long-distance runners with an average age of 24 participated in a study to investigate the effects of music on performance during a 5km run. They gave each runner a mobile music device and tested five different types of songs:

PM: Motivational songs, applied before 5 km of running;
SM: Slow motivational songs, applied during 5 km;
FM: Fast and motivational songs, applied during 5 km;
CS: Calm songs, applied after 5 km;
CO: Control.

Continue reading “Does Music Aid Running?”

Replace Your Running Shoes!

Your running shoes provide cushioning, shock absorption and stability and over time, like any other often used item, they wear out.

As a general rule, running shoes last about 300-400 miles, while walking shoes last around 500.

You can also examine the shoes for wear patterns. It turns out that you don’t use the treads on the bottom of the shoes to determine whether to replace them, nor does the fact that they’re dirty mean you need to replace them. Instead, examine the midsole area.

Continue reading “Replace Your Running Shoes!”

You Just Ran a 10K, Now What?

If you listen to research, the answer is simple: get a massage. A 2013 study reported in the International Journal of Therapeutic Massage and Bodywork (ISSN1915-257X) polled athletes about their beliefs about and experiences with massage after running a race.

The study included 745 individuals who had completed a 10K running race in under an hour, and tested perceptions about post-race massage. The study showed that 91% of participants who had experienced massage before agreed that massage would benefit muscle recovery following the running race and more than 80% of those who had never had a massage believed it would be beneficial.

Continue reading “You Just Ran a 10K, Now What?”

Five Springtime Stretches for Runners

Know this. Whether you are a casual runner or a full-on triathlete, you need to stretch. Even though the research seems confusing, the results don’t lie.

Running makes your legs strong, toned, and, often, tight. Every step you take forces your quads, hamstrings, calves, and hips to flex and extend over and over to propel you down the road. As they tire, the muscles and tendons can develop imbalances, scar tissue, and tension, slowing you down and increasing the likelihood for common overuse injuries like IT Band syndrome, and Achilles tendonitis. You’ve probably read many difference opinions about stretching before and after your run. There are two things that are pretty plain:

1. Ask a runner who stretches and they’ll tell you it helps them be more flexible, have more endurance, and feel better after the run.

Continue reading “Five Springtime Stretches for Runners”

Five Massage Therapy Snapshots: Is This You?

Massage therapy is one of the best investments you can make for your personal well-being. All kinds of people seek massage therapy for all kinds of different reasons. The end result is almost always pain relief and relaxation.

Here’s a snapshot of some of the client types who already benefit from regular massage.

Betty Back Pain. Back pain comes from joints, muscles, joints in the spine, bones, and nerves around the back. The pain could be in one area or could have a wider spread effect on an individual. A massage helps Betty feel and function better compared to her friends who don’t receive any massage treatment. Studies show it improves her range of motion and decreases discomfort, too. Continue reading “Five Massage Therapy Snapshots: Is This You?”