Common Running injuries

Most common running injuries

It is the season of running, wether entering 10ks, half marathons or marathons!
March has already been a busy time for me treating the usual running injuries, as runners start to increase their training level and frequency.

The most common injuries that occur are:
Iliotibial Band Syndrome - The Iliotibial band is a sheath of connective tissue attaching muscles in the gluteal region to the outside (or lateral) surface of the tibia or shin bone. Cross friction massage helps loosen the tissue, improves the angle of the foot and can relieve pain in the knee.
Shin Splints - An inflammation of muscle attachments and interosseous membranes to the tibia or shin bone. Deep friction massage of this area can be very painful.
Plantar fasciitis - An inflammation of the plantar fascia, a thick, fibrous band of tissue running from the heel to the base of the toes. Soft tissue massage helps to relieve this condition.
Achilles tendonitis  - An inflammation of the Achilles tendon, which connects the two major calf muscles, gastrocnemius and soleus, to the back of the heel bone. Deep tissue massage whilst stretching is very effective.
Tight muscles - currently treating mainly the calf muscles and buttocks.

A regular sports massage will help to prevent injuries and also improve strength and endurance.

Pain in the buttocks - Piriformis Syndrome

Piriformis Syndrome This condition occurs when the piriformis muscle irritates the sciatic nerve, causing pain in the buttocks and referring pain along the course of the sciatic nerve. This referred pain, often goes down the back of the thigh and can give pins and needles into the feet and can give referred pain into the lower back. Clients generally complain of pain deep in the buttocks, which is made worse by sitting, climbing stairs etc.
Clients often get told that they have sciatica in the lower back and are given pain management classes.. In my experience the clients that i see with these symptoms, with the correct technique of trigger therapy and nerve pathway work this condition is resolved in 4 -6 sessions with 99.9% relieve.

To read a case study go to  http://www.holisticlife.org.uk/casestudies_piriformis.html

Training for a marathon - Runners Shin pain

Suffering from burning pain in the shins after a run?

The pain associated with shin splints is a result of fatigue and trauma to the muscle's tendons where they attach themselves to the tibia. In an effort to keep the foot, ankle and lower leg stable, the muscles exert a great force on the tibia. This excessive force can result in the tendons being partially torn away from the bone."
 
Treatment:

• Deep tissue and soft tissue massage applied to the muscles to release muscle tightness and remove adhesions.
• On palpation of the shins there will be pain and a build up of scar tissue; this needs to be removed with massage.

Massage will help to increase the strength and endurance of running and to help keep the muscles from re-injuring and to maintain level of running.

Read  a case study about a runners shin pain on  http://www.holisticlife.org.uk/casestudies_shin.html

Sciatica pain

Sciatica pain info - by Sports Injury centre, cheadle hulme, Stockport.

Suffering from pain radiating from the lower back and pins and needles down the the buttocks into the knees or toes.  Pain can vary from a mild ache to excruciating discomfort. Driving and sitting at a desk for long hours can aggravate the pain.

The lower back and the buttock muscles can get (hyper tonic) over tight/tense. 95% of clients complaning of sciatica, on palpation I find the Piriformis muscle in the buttocks inflamed which is pressing on the sciatic nerve.

Using techniques like trigger therapy, nerve pathway therapy and deep tissue massage will help to relieve this problem in just a few sessions.

For more information read a clients case study at:
http://www.holisticlife.org.uk/casestudies_sciatica.html

How to manage chronic neck pain

There are many of us living with chronic neck pain due to long hours at work, accidents and poor posture.
1.   Get a deep tissue massage -
The muscles in your neck are imbalanced, which means they are tight and weak and probably have knots. There are over 15 muscles in your neck to help balance and give you Range of Movement. Massage will help release the tension through stretching and deep work. Also if your re experiencing headaches it could be through muscles tension.

2.      Hot and Cold Therapy -
General rule is:  Heat on tight muscles with dull pain as much as you can stand.
Cold only to bring inflammation down, Only 10 to 15 minutes and then follow with heat.
For injuries follow the RICE method (rest, ice, compression and elevation)

3.  Posture -
Having correct posture means that your muscles are relaxed and not flexed. You have stabilizing muscles that keep you upright and your spine straight, but if they are weak and non-stabilizing muscles are working too hard then you will develop chronic pain and knots in those muscles.