Myokinetics Educates Runners on the Most Common Injuries and How to Avoid Them

Myokinetics Registered Massage Therapy educates runners on the most common running injuries and how to avoid them.

Krys Dybowski, RMT and owner of Myokinetics had the opportunity to present at The Port Coquitlam Running Room on Thursday May 4^th before the runners went out to train for their 8 Km run. Krys talked to the runners of The Running Room about the importance of stretching and strengthening before and after runs and using massage therapy as a means to help maintain your body to prevent injury. Krys informed the runners about 3 main conditions (Plantar Fasciitis, It-band Friction Syndrome, Piriformis syndrome) that are prominent in runners. The runners all connected to what Krys was talking about as each one of them had experienced a condition that Krys was explaining. Are you a runner and curious about conditions that a Registered Massage Therapist can help you with- well you are in luck. Krys has decided to share his notes here with you!

Top 3 Injuries for Runners:

Plantar Fasciitis

What is it?
-It’s the flat band of tissue (ligament) that connects your heel bone to your toes. It supports the arch of your foot.

What are the Symptoms?
-Pain on the bottom of the foot near the heel

What causes it?
-Repetitive Strain from running, can cause tiny tears in the ligament which then causes inflammation
-Excessive pronation (when your feet roll in too much),
-Wearing Heals, Increasing you’re running mileage to quickly
-Tight Calfs (Gastroc’s)

How massage therapy can help?
-Releasing the Gastroc’s and hamstrings, along with stretching the plantar fascia.

What can I do at home?
-Freeze a plastic water bottle over-night and roll it under the planter fascia in the morning (5Mins at 5times a day)
-Calf stretches,
-Wearing a Strassburg sock over-night.

  It-band Friction Syndrome

What is it?
-The Itband is a thickened fascia that runs from the Glutes and Tensor Fascia lata, it attaches to the lateral part of the epicondyle of the femur.
What are the symptoms?
Pain lateral epicondyle of the femur

What causes it?
-Repetitive Strain from long distance running, can cause tiny tears in the ligament which then causes inflammation
-Anterior Pelvic Tilt, Caused by tight hip flexors,
-Prolonged knee flexion, Example sitting or doing too many squats.

How massage therapy can help?
Releasing the hip flexors, Glutes and Tensor Fascia Lata along with Releasing the It-band

What can I do at home?
-Foam Rolling, Rest, ICE (on lateral aspect of epicondyle)
-Stretch Glute max, It-band.
-Avoid running up hill, *(Run on level ground)
-Sleep on the unaffected side
-Strengthening of the hip abductors ex (lateral side steps)

Piriformis Syndrome

What is it?
-Compression of the sciatic nerve by the piriformis muscle

Symptoms:
Pain: in the posterior Gluteal, thigh, Calf and numbness in the foot.

Causes:
-Overuse (running)
-Prolonged sitting with knees in abduction
-Trigger points can cause shortening of the piriformis muscle

How can massage therapy help?
-Decrease hyper-tonicity in the piriformis, trigger point release, and posture education for hyperlordsis