One of the most recognized running injuries is runnerâ€™s knee. However, runnerâ€™s knee is not an injury but a result of different injuries. Running can hurt when improper mechanics, inadequate shoes, and cheap over the counter insoles are being used. It can lead to:
- Plantar fasciitis
- Achilles tendonitis
- Medial tibial stress syndrome
- Runnerâ€™s knee
Runnerâ€™s knee is not an actual injury in of itself
Itâ€™s a broad description of knee pain caused by other knee injuries, which include:
- Iliotibial band syndrome
- Patellofemoral pain syndrome (PFPS)
- Chondromalacia patella
This can keep runners sidelined, annually.
Runnerâ€™s knee is caused by usually one of two things: poor biomechanics and overuse.
Feet are the foundation of the body and if not taken care of, pain
Feet are 99% normal at birth.
Then life takes over and issues begin to arise.
8% develop foot conditions, thenÂ by age 5 that number jumps to 41% and 80%Â at twenty.
By forty pretty much everyone has a foot condition or some type of foot pain from work and activity.
These foot issues then begin to set up problems for the rest of the body, especially the generalized condition of back pain or leg/knee/hip problems.
Being able to foresee and realize a potential problem with the feet can PREVENT other injuries from beginning to present themselves and dodge any issues that can affect health and lifestyle.
Runners who are able to avoid injury are those that land the lightest, much like a cat and sustain the lowest level of impact.
Runners think about landing softly and adjust their stride so they land closer to the midfoot.
However, it’s easier said than done.
Most runners tend to be heel-strikers
- Runners with excessive pronation that try to change to a forefoot strike pattern are more prone to inner foot and ankle injuries,
- And runners with high arches that try to change to a forefoot strike pattern end up with sprained ankles and metatarsal fractures.
- Runners try to treat the pain with stretches or exercises that target the area, but the source of the pain is actually elsewhere and they don’t realize it and are treating the wrong area.
- A lot of the time the source of the imbalance comes from the feet.
- An overlooked option for reducing knee injury and pain is the use of custom orthotics.
Custom orthotics align and support the foot/ankle in a more normal physiologic position for weight-bearing, which prevents dysfunction and improves the function of the body as a whole.
What they do is:
- Make a symmetrical foundation that blocks pronation and supports supination
- Give the heels shock absorption
- Stops serial stress throughout the body
- Enhances re-educating muscle-memory
Custom-made orthotics help reduce the impact of heel strikes when running or walking.
Shock absorption is a must when there is
- Chronic degeneration
- Inflammatory arthritis
Orthotics that are designed specifically to cushion the impact load from running can reduce pain triggers throughout the body.
Avoiding knee injuries
When orthotic care is indicated, custom-made functional orthotics can help reduce pain.
Look for orthotics that support the running gait and
- Absorb shock at heel-strike
- Support mid-stance
- Provide propulsion at toe-off
Reduce Bad Foot Posture & Mobility with *FOOT LEVELERS ORTHOTICS* | El Paso, TX (2019)
The following video discusses the way that excessive foot pronation can ultimately affect foot posture and mobility. Many things can affect mobility and foot posture, for example, excessive foot pronation. Excessive foot pronation is most prevalent among the overall population, therefore, it’s regarded to be among the most frequent variables for abnormal foot posture and mobility, which can cause a variety of health problems like overuse injuries. Excessive foot pronation and even supination can impact overall well-being.
Misalignment can be caused by many common runnersâ€™ experiences including running on the same type of surface every day, running on a slanted surface such as a beach or replacing running shoes too infrequently. As a runner, you can work to vary your running surfaces and keep a better watch on your shoes, but your chiropractor will let you know if your body is in need of more balance.
If you are an active amateur or a competitive runner, using the services of a chiropractor can make a vast change in your overall health, reduce your pain from injuries and improve your alignment for a more effective run. Runners may not even realize that the tension they feel is the beginning of pain caused by being out of balance until it is adjusted. Chiropractic adjustments are often part and parcel of a runnerâ€™s training program to strengthen and improve performance. They can also helpÂ recover from pregnancyÂ and postpartum bodily changes.
The information herein on "Poor Biomechanics, Overuse Injury, Runner's Knee and Chiropractic" is not intended to replace a one-on-one relationship with a qualified health care professional, or licensed physician, and is not medical advice. We encourage you to make your own healthcare decisions based on your research and partnership with a qualified healthcare professional.
Our information scope is limited to Chiropractic, musculoskeletal, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.
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Dr. Alex Jimenez DC, MSACP, CIFM*, IFMCP*, ATN*, CCST
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