Lower Back Exercises

The more distance you run, the more likely you are to suffer from a tight lower back (basically due to a lack of core strength). And, although you might not notice it right away, you'll probably start to notice other nagging aches and pains (like tight hamstrings). So, try the double leg pelvic tilt exercise to fix this problem before everything from your neck down locks up!

Q: What is the function of K-tape?

Km: K-tape, short for kinesio tape, was first dreamed up by a Japanese chiropractor over 25 years ago. Its main function is as a second layer of fascia, which anatomically serves to support muscles and allow tendons and ligaments to glide over each other. So, K-tape basically supports your muscles and keeps stuff tracking correctly. As for the whole increased blood flow thing, anything that pulls your skin is going to increase blood flow as a result of contact.

We carry Rock Tape at Raleigh Running Outfitters

On Zero-Drop Shoes

To clarify this term, zero-drop means that there is no height difference between the heel and toe of the shoe. This does not necessarily mean that there is no cushioning (if there's an inch of cushioning at both the heel and the toe, it's still zero-drop). Zero-drop shoes mimic barefoot conditions because, when you walk without shoes, your heel and toe are at the same level.

So, obviously, we've been hearing about more "minimal" shoes for a while now... that 12mm (running shoes traditionally have a 12mm difference in height from the heel to the toe) are simply awful and cause all of these injuries blah blah blah. So, naturally, one would expect that everyone should be working to transition from 12mm down to 0mm and then no one would ever be injured again... right?

Nope.

Zero-drop shoes are not for everyone, just like neutral shoes aren't for everyone, or stability shoes, or super-cushioned shoes, or... you get the point.  If you're prone to calf-complex and achilles issues, plantar fasciitis... heck, any problem from your knee down, you might want to proceed transitioning with caution. While lower-drop shoes most definitely reduce the impact/torque forces on your joints (by promoting a more mid-foot strike pattern), they initially put more stress on your calf and achilles. So, running a few shorter runs in lower-drop shoes is also a good idea... really, it's the same advice I'd give for breaking in any new pair of shoes. Additionally, strengthening and stretching the muscles/tendons in your lower leg before and during a gradual move to a lower-drop shoe is a must.  

Kick Plantar Fascitis

Injuries Related to the Minimalist Movement

Minimalist footwear can help some people improve their running form... can "cure" others' injuries... and it can leave some with more aches and pains than they started with. There is no one shoe that is perfect for everyone. Some people can benefit greatly from minimalist footwear, while others are better off sticking with traditional shoes. Some things to consider are weekly mileage, the surface you run on, how biomechanically efficient you are, etc. In any event, it's important to ease your way into running in minimalist footwear, or you'll most definitely wind up in the third category of runners (instead of in the first two). However, even the most cautious of runners can still wind up hurt (although the jury is still out on if what they were wearing on their feet is to blame... I mean, how do you determine if your Achilles hurts because of the sneakers you were wearing when you ran 16x100's, or the fact that you haven't sprinted in 5 years?!).

In any event, I found this article talking about some of the more common injuries related to minimalist footwear. We've already talked about Plantar Fasciitis and Achilles Tendinitis, and Metatarsal Stress Fractures are pretty self-explanatory. This brings us to Sesamoiditis, which is an inflammation of the sesamoid bone (help absorb impact and distribute forces acting on the big toe joint) and surrounding tissue; most people experience pain in the ball of their foot by their big toe. Compartment Syndrome can also present a problem. With this condition, pressure in the leg muscles build, causing tightness, burning, cramping, and fatigue in the lower legs (especially the calf and shin regions), and numbness or swelling can also be present.

So, in conclusion, ease into minimalist running!

Hamstring "Problems"

What is it?
The hamstring runs across both the knee and hip joints and is comprised of three muscles- the semi-tendinosus, the semi-membranosus, and the biceps femoris. Injuries run on a continuum, from mild (Grade I) to severe (Grade III), and are often recurrent, with pain present in the center of the thigh (pain in the outer thigh in sciatica) In Grade I injuries, muscle stiffness, soreness, and tightness are present, and there will be some discomfort during walking (although gait and range of motion will not be significantly affected). There may also be some slight swelling. In Grade II injuries, the muscle will be painful to the touch, may twinge sharply, and there will be noticeable swelling or bruising. This will affect gait, and a limp may be present. In Grade III injuries, pain will be present during rest and will intensify with movement, making walking without assistance difficult. 

What causes it?
These types of injuries most often occur during an eccentric contraction when the leg is over-extended. This can occur when running on a sloped road or steep bank, or can be the result of a sudden change in pace (sprinting) or direction (trail and cross country running). Other contributing factors include tight hip flexors, weak glutes, muscle imbalances between the quadriceps and hamstring (i.e., opposing muscle groups), leg length discrepancies, poor flexibility and strength, improper warm-up, and fatigue/over-exertion.

What can I co to prevent it?

• Warm-up
• Stretch before and after working out
• Strengthen the hamstring and surrounding muscles

What can I do if I already have it?
The exact treatment will depend on the severity of the injury, but RICE, anti-inflammatories, and stretching/strengthening are a safe bet. A wrap can also be used to provide support. For more severe injuries, a trip to the doctor for evaluation and treatment may be necessary.

What are the best shoes for it?
There really is no running shoe that is going to prevent a hamstring injury, but making sure they're not worn out is always a good idea!

IT Band Syndrome (ITBS)

What is it?

This injury is called a bunch of different things... IT Band (Friction) Syndrome, ITBS (which is way too close in letters to IBS for my liking), and Runner's Knee. It usually manifests itself as pain on the outside of the knee (especially during flexion and extension... in other words, running), although the entire IT Band can feel tight. Sometimes people experience a clicking sensation as the tendon snaps across the joint, weakness in hip abduction, and/or tender trigger points in the gluteal area.

What causes it?
ITBS is a (over)use injury. A sudden increase in hill running, running on an uneven surface, and/or weak hip muscles (especially the gluteus medius) can often cause this injury to flare up.

What can I do to prevent it?

• Ease into hill training
• Avoid running on only one side of the road (or in the same direction around the track)
• Opt for softer surfaces
• Get a good warm-up in and stretch (tight gluteal or quadriceps muscles can contribute)
• IT Band strengthening exercies (but avoid squats if it's already bugging you)

What can I do if I already have it?

• RICE
• Stretch
• Foam roller / deep tissue massage 
• Anti-inflammatories or a cortisone injection (in severe cases)
• IT Band wrap (we sell the Pro Tec one at RRO)
• Abnormal biomechanics can also be the culprit (i.e., excessive pronation, leg length discrepancies, lateral pelvic tilt, "bowed" legs), which may require physical therapy.

What are the best shoes for it?
If you pronate, make sure you're in a stability shoe. Other than that, replacing your shoes when they need to be (approximately every 400-miles for normal training shoes, maybe less for some of the lighter-weight, more minimalist models) is probably the biggest issue.

Shin Splints

What is it?
Shin splints are formally referred to (in the medical community) as tibial stress syndrome. Most people complain of soreness/tenderness along the inner portion of their lower leg. Sometimes, mild swelling or lumps/bumps on the inside of the shinbone can be present. The pain is often worse when you first start exercising, and lessens as you continue (however, when you stop, the pain often comes back).


What causes it?
Shin splints can be caused from any activity that puts excessive force on your shinbone, as well as the connective tissue that attaches your calf muscle to your tibia. Running downhill or on a slanted/tilted surface can also be the culprit, as can over-training. Additionally, working out on a hard surface or participating in sports that require you to change direction quickly puts you at an increased risk.


What can I do to prevent it?

• Get a good warm-up in
• Strengthen the muscles in your lower leg

What can I do if I already have it?

• RICE
• Anti-inflammatories
• Stretch (lower leg muscles and ankle)
• Massage / foam roller
• Compression socks (both for compression and to support the calf muscle)
• Contact a doctor if the pain is the result of recent trauma, your shin is hot/inflamed, the swelling is getting worse, and/or if the pain persists even during rest

What are the best shoes for it?
Over-pronation can lead to shin splints, so wear stability shoes if you need them. Those with high arches may also want to consider arch support. Running in worn-out shoes, however, is probably the biggest contributing factor... SO REPLACE YOUR SHOES WHEN THEY NEED REPLACING!

Marathon Injuries

And to conclude "Boston-prep" week, the most common "marathon injuries" are (note: I don't consider some of these to be injuries, but they were classified as such by about.com):

1. Blisters (put Vaseline / Body Glide on your feet and wear moisture-wicking socks) and Black Toenails (make sure you have between a 1/2 and full thumb-width between your toes and the top of your shoes)

2. Chafing (apply Vaseline / Body Glide wherever there is a seam, or even where there's not, and wear moisture-wicking clothing)

 3. Sunburn / Windburn (apply sunblock with an SPF of at least 30)

 4. Muscle Cramps (make sure you're taking in enough fluids and electrolytes; compression gear *may* also help) and Sprains, Strains, and Stress Fractures (avoid literally hitting a wall, as pictured below...)

5. Hydration / Fueling Issues: Dehydration (make sure you're taking in enough fluids), Hyponatremia (make sure you're supplementing your fluids with electrolytes), GI Issues (be careful what you eat and make sure you're staying hydrated), and Hitting the Wall (take in calories)

Achilles Tendonitis

What is it?

Achilles Tendonitis may account for up to 11% of all running-related injuries. Simply put, it's an inflammation of the Achilles tendon. People suffering from it often complain of pain along the tendon and/or back of the heel (especially early in the morning or after exercising). 

There are two forms-- Non-insertional (the fibers in the middle portion of the tendon break down, swell, and thicken; more common in younger, active people) and Insertional (this affects the fibers in the lower portion where the tendon attaches to the heel bone; can occur at any time, even in people who are not active). In either form, the damaged fibers can calcify, and bone spurs often develop in the Insertional form of the pathology.


What causes it?

• Sudden increase in activity without adequate time to recover
• A change in footwear or training surface
• Running uphill
• Wearing high heels consistently
• Tight calf muscles (puts excess stress on the tendon) 
• Bone spur (causes the tendon to track improperly)

What can I do to prevent it?

• Calf stretches and strengthening exercises
• Warm-up and cooldown properly

What can I do if I already have it?

• Rest and/or low-impact activities 
• Ice (fill a foam cup with water and tear off the rim or use a cold compression wrap)
• Heat (to stimulate blood flow to the area)
• Tape the back of the tendon to support it
• Anti-inflammatories
• Cortisone injections
• Extracorporeal Shock Wave Therapy (ESWT) or therapeutic ultrasound
• Surgery 

What are the best shoes for it?
Flexible (or just not overly stiff) sneakers... also, make sure you're in a stability shoe if you need one.

Plantar Fasciitis

I've decided to do an "injury of the week" post to explore some of the more common, running-related ones. To kick off the series, I figured I'd start with the most common injury I hear about in the store every weekend - Plantar Fasciitis.

What is it?
Plantar fasciitis  is simply an inflammation of the plantar fascia, which is a thick band of connective tissue that runs along the bottom of the foot and connects the toes to the heel. It is the most common cause of heel pain.

In general, Plantar fasciitis only affects one foot, and the pain is usually worse in the morning or after sitting for long periods of time (i.e., when the tendon is tight). Basically, it feels like someone is stabbing a knife in your heel, although some people complain that the pain is more in their arch.

What causes it?

• Excessive pronation
• High or low arches
• Over-use
• Tight calf muscles or Achilles
• Shoes that don't fit well or are worn out
• Other risk factors include age and obesity... also, it is more common in women (wonder if that's because more women wear tight / ill-fitting shoes compared to men)

What can I do to prevent it?
Calf stretches and towel stretches 

What can I do if I already have it?

• Rest rest rest...
• Ice ice ice... 
• Physical therapy
• Break up scar tissue (from past injuries) in the calf, Achilles, ankle, and/or foot (rolling your foot on a golf ball or tennis ball)
• Anti-inflammatories and corticosteroids
• Strassburg sock
• Taping your foot

What are the best shoes for it?

• Ones with good arch support... stability shoes if you over-pronate... orthotics may also be necessary.
• But, the most important thing is to REPLACE YOUR SHOES WHEN THEY NEED TO BE (the recommendation is every 400-miles).

P90x

On one of our cross-training nights, Oyler showed us the first set of plyometric exercises in the P90x video. This got me thinking... (1) what is P90x? and (2) what are the other exercises? To answer the first question, P90x is home fitness program (12 workouts + nutrition guide) created by Tony Horton. I had assumed the P was for plyometrics (because that's what we did), and 90 was the length of the workout (in minutes or exercises), and then x was to indicate that you should make the workouts a "habit", but I was wrong. After looking through their website, I have no idea what the P or the x stand for... the 90 is the number of days needed to "transform" your body (6 days a week, 60min a session).

The 12 workouts (with a brief video excerpt) are described here. They work on both upper and lower body strength, as well as flexibility. No fancy equipment is required, just a TV with ~6ft x 6ft area to work out in, some dumbbells or resistance bands, and a chin-up bar. How can something so simple produce such dramatic results? Two words-- muscle confusion. Ok, now this is where I'd normally stop reading and chalk the whole thing up to another ASoTV gimmick, but you actually do have to exercise for 60min, so I decided to actually read about muscle confusion. As it turns out, Tony Horton just renamed a well-known training phenomenon... if you don't change up your routine, you'll likely stagnate (like doing the same thing over and over and expecting different results). So, even though I still have no idea why it's called P90x, it doesn't seem like a bad way to be more organized about cross/strength-training!

The 6 F's of Running

1. Foundation (aerobic base training)
2. Fast (anaerobic speed training)
3. Functional fitness (strength training)
4. Form
5. Flexibility

...and, ummmm, FUNfetti!

What's really holding you back

I came across this article talking about five important things, which we often neglect, that can keep us from reaching our full potential as runners:

1. Postural alignment: deviations from optimal alignment can reduce efficiency and lead to injury
2. Range of motion: limitations can shorten your stride and keep you from completing a "full" gait cycle, leading to muscular imbalances
3. Joint integrity strength: weak ligaments and tendons do not properly absorb the shock of impact, which takes its toll on your joints
4. Muscle activation: efficiency can be improved by reinforcing proper movement patters through activating the correct muscles
5. Biomechanics: by thinking about good posture ("running tall") and proper running form (midfoot striking), efficiency will be improved by maximizing energy return

Luckily, there are some simple tests you can do to see if you've fallen victim to one of these:

1. Postural alignment: see what changes when you stand against a wall (optimal alignment) versus when you move a way and stand "comfortably"
2. Range of motion: tests for (1) chest / pectoralis major, (2) hamstring, and (3) hip abductor, as well as the appropriate range of motion are described in the article (also note differences between the left and right sides of your body, as these can indicate problems with alignment)
3. Joint integrity strength: muscles work in antagonist / agonist pairs to ensure balanced motion; tests for these key muscle pairs (1) hip abductor / adductor and (2) quadriceps / hamstring are described in the article (also note differences between the left and right sides of your body, as these can indicate problems with alignment)

Hamstrings and Glutes

I know very few runner's who don't suffer from tight hamstrings, so check out this video from Competitor.com for a good way to stretch your hamstring:



However, one interesting thing to note, hamstring tightness may not be the result of a lack of flexibility, but rather using your hamstrings when you shouldn't. Dr. Patel noticed that many runners who complain of tight hamstrings have "gluteal amnesia", which arises from tight hip flexors. Luckily, our good friends at Competitor.com also covered this (video 1; video 2; video 3), as well as a way to improve power and strength through the glutes.

Change It Up for the New Year

It's a new year(ish), so why not try mixing up your training a little bit? It's nice to start training for spring races feeling refreshed (and not like you've been training for 12 months already), so here's some tips from Runner's World:

• If you've been putting in a lot of miles, try cutting back for a few weeks and substitute cross training. Not only might this help take care of some nagging "injuries", but it will help strengthen muscles which running neglects.
• If you've been training hard for shorter races at the track, try substituting a fartlek or tempo run for an interval workout. Not only will this give your hamstrings a break, but it will also help increase your lactate threshold.
• If you've been chasing time goals, sign up for a "fun" race. Alternatively (because even if I tell myself I'm just racing for fun, I can never not try), volunteer to lead a pace group or run with a friend.

And, because some of us just can't take it easy for the amount of time that they're suggesting (nearly a month?!), maybe try it for a week or two and mix in some harder, cross training efforts.