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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

Health Tip: Periodization Training

Pacers, It’s racing season and we have a full line up of events on the calendar. Runners tend to get excited during racing season and push for faster times. Putting a chip on your shoe and a number on your chest causes some disturbing personality changes in many runners! Going out too fast and then… more

Health Tip: Overhydration

A research abstract from the Journal of sports Medicine May 15 05 showed a 28% incidence of hyponatremia (a condition where the salt concentration is too low) in runners at the Houston Marathon. Studies, done at other events yeilded similar results. Their conclusion is that you can definitely over hydrate. Females tend to hydrate more… more

Health Tip: Knee Pain After a 10-Mile Run

Pacers, I saw a post that asked “Is it normal for my knees to hurt after a 10 mile run?” It’s a loaded question that begs a for reasonable answer. While many runners have soreness after a long run I would be nervous about it if I were training for a Marathon. I would be… more