Health & Wellness

Health Tip: Illiotibial Band Syndrome

If you have been a runner for any length of time at all, then you have no doubt heard of “Illiotibial band” or “IT band” syndrome. If you haven’t had it yet, then you probably know someone who has. Of the five most common running injuries, Illiotibial band syndrome ranks number one. This problem is… more

Health Tip: Runner’s Knee

Runners Knee is when you feel pain in the patellar tendon, which is highlighted in the anatomy illustration below. It is usually located in the medial part of the  tendon. Weak quad muscles (Vastus Medialis) is the cause. Runners Knee Protocol: 1.You can try a patellar Strap 2. You can use the elliptical trainer, bike… more

Health Tip: Tingling Pain in Big Toe

Q: My big toe on the right foot is having this weird tingling pain. Does anyone has the same problem? What should I do to address it? A: This is a common problem and the solution for it is surprisingly simple. There is a nerve that runs over the top of the instep of your… more

Health Tip: Injury Treatment – Plantar Ligament Strain

Stretch 20 seconds per hour Night splint, every night Ice bottle after workout Use Super Feet to support your arches Elliptical trainer or Aqua Jogging or bicycle for the same duration that you normally run Avoid going barefoot, flip-flops or minimalist shoes  Support taping, elastikon and zonas porus  Do 2 sets of 10 repetitions daily… more

Health Tip: Injury Treatment Protocols – Shin Splints

Ice after exercise 15-20 Minutes Compression sleeve may help Lower calf and shin stretch to be done every hour Ultrasound 2 times per week for 3 weeks Interferrential current Deep tissue Massage 2 to 3 minutes 1 to 2 times per   day. Do not massage directly on the bone. Rest from running (Relative rest) Decrease… more

Health Tip: Foot Pain

Hi Everyone, Last week I started to experience pain along the outside of my right foot. It felt better after a few days rest and then started hurting again when I went out for a run today. I am a month out from my first marathon and just want it to GO AWAY. Any thoughts… more

Health Tip: Injury Treatment Protocol – Piriformis

1. Piriformis stretch 2. Ice 20 minutes 3. Ultrasound and interferrential muscle stimulation in office 3 times 4. After the acute pain has abated you can use a foam roller on your hip 5. Avoid road camber 6. Rest: No vigorous walking (hills) until pain is resolved 7. Kinesio tape (if need be) 8. Clam… more

Health Tip: Hills and Speed Work for Beginners

Should you run hills and do speed work if you are new? I have read all manner of training methods, speed, hills, tempo, base training, training pace, goal pace and race pace. After weighing all the evidence I am convinced that the most important thing to do is log miles and time on the road.… more