Running

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Runner's Knee Part 3: Training Modification & Self-Care

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Runner's Knee Part 3: Training Modification & Self-Care

Over the last two weeks, we have discussed the ins and outs of what Patellofemoral Pain Syndrome is, the anatomy involved, how adjacent joints (hip and ankle) can lead to maltracking issues, and why runner’s are specifically susceptible to this common overuse injury. You can read Part 1 & Part 2 here.

Now it’s time to talk self-treatment and training modification. Our goal is to maintain training (load) if possible when you find Runner’s Knee settling in, but more times than not, rest and self-care is needed while also modifying our training volume and intensity until symptoms recede.

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Runner's Knee Part 2: Hip & Ankle Mobility - How It Relates To Patellofemoral Pain Syndrome

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Runner's Knee Part 2: Hip & Ankle Mobility - How It Relates To Patellofemoral Pain Syndrome

In part 1 of our runner’s knee series, we discussed the specific anatomy involved, how and why we experience pain over/in the front of the knee, and most importantly, how running, and specifically downhill running, can hasten your onset of patellofemoral pain syndrome. ->Read Part 1 Here <-

Today, in part 2, we are going to move away from the knee and look at the friendly joints above and below. As we know, and you will soon find out, the hip and the ankle are in control of the knee and more times than not, pain at the knee is caused by faulty mechanics, immobility, or strength and stability deficiencies at either or both of these joints. Read on!

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Runner's Knee Part 1: What Is Patellofemoral Pain Syndrome (PFPS) And Why Is It Common In Runners?

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Runner's Knee Part 1: What Is Patellofemoral Pain Syndrome (PFPS) And Why Is It Common In Runners?

If you have been running for any period of time, then you have most likely had a run in with, or are currently battling, Patellofemoral Pain Syndrome (PFPS), or Runner’s Knee as is better known in the endurance community. PFPS is one of the most common causes of knee pain in runners but is also one of the most challenging conditions as the specific cause can be elusive. Furthering the challenge, Runner’s Knee itself has been used as a blanket diagnosis when runners present with any kind of knee pain, especially to clinicians unfamiliar with runners and running mechanics.

Our goal through this series is to help runners of all abilities better understand their knee pain, its cause, and how to self-treat and prevent future occurrences. Additionally, as a provider based in Utah, we are the land of abundance when it comes to downhill races. This causes a sharp increase in PFPS cases that come through our office during the fall marathon season.

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How Often Should You Stretch?

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How Often Should You Stretch?

The title of this post may confuse you and you may be asking, 'What has changed with stretching?' (To bypass my ramblings, scroll to the bullet points at the bottom).

That is a GREAT question! It seems that about every year or two, we change our opinion on stretching. Should we do it? Should we not do it? When? Where? How? After a while it all gets very confusing and we fall back on the ol', 'Well, if that works for you, then keep doing it' mentality.

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What The Cup?

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What The Cup?

Dynamic cupping and how it fits in to your sports recovery and pain relief.

Outside of a select few who actually had cupping therapy prior to 2012, most of us remember the first time we saw the little bruise circles - Michael Phelps, 2012 Olympics. Just as Kinesio taping sparked our curiosity during the prior Olympics with Volleyball megastars Kerri Walsh Jennings and Misty May-Treanor, as soon a Michael Phelps stepped on the starting platform for his first races, questions started to pop up on every major news outlet across the world.

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Injury Prevention For Runners: Tips To Support Your Training

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As runners, we really only have 2 goals...

  • Run faster/farther than we ever have before.

  • Remain injury free.

For the last 4 years, it has been our goal at Revive Sport & Spine to be the leading sports chiropractic clinic serving the greater Salt Lake City area when it comes to running-related injuries and prevention. Having aimed for the same goals mentioned above through my own running the last 20+ years, there are few endurance sport related injuries that I have not encountered either personally or clinically.

While we field questions about running form, injury prevention, running shoes, pre-race meals, training plans, strength training, etc., some questions are better answered by those who work in that arena day in and day out.

Over that last few months, we were able to sit down with a few local specialists in sports nutrition, mental skills training, strength training, and running shoes. Our goal was to find out how each component can aid runners with injury prevention.

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Iliotibial Band Syndrome Pain - What You Need To Know & What You Can Do About It.

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Iliotibial Band Syndrome Pain - What You Need To Know &amp; What You Can Do About It.

Runners in Utah and all over the country have expereinced that stabbing knee pain, during and after a run, that seems to come out of no where, leaving you sidelined and unsure what caused it or how to deal with it.  Iliotibial Band Syndrome, or ITBS, is one of the most common injuries experienced by new and veteran runners alike.  We discuss some of the basics and a few simple tools to help deal with it.  

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The Best Running Warm-Up To Help Prevent Injury

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The Best Running Warm-Up To Help Prevent Injury

If you are like SOME runners, you prepare for your run by completing two quick stretches. First, you bend over and touch your toes. Next, you stand up, grab your foot from behind, and pull it toward your butt.

If you are like MOST runners, you don't even do that! In place of a long-winded stance on why you should be doing this and how research shows that warming-up before exercise not only prevents injury but improves performance. We are going to cover the bases of a great running warm-up through our Bands, Balance, & Bounce Running Warm-Up Routine.

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How 'The Big 3' Can Decrease Low Back Pain and Make You Stronger & Faster

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How 'The Big 3' Can Decrease Low Back Pain and Make You Stronger &amp; Faster

If you are among the estimated 50% of all athletes who experience recurrent low back pain, don’t stress, there are exercises that can help…and a couple you should probably avoid.

Our ‘core’ is the link between our upper and lower bodies, and mastery of control here is the secret to improved strength, running efficiency, faster speed, and overall health and athleticism. In regards to back pain, our core needs to be solid to not only support a stable spine but provide for proper biomechanics when running, throwing, squatting, swimming, and even just walking.

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