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Leg injuries Recovery stretches

Hamstring Stretches – The Injured Runner

Many runners have tight hamstrings. Tight hamstrings may be related to knee pain, butt pain and perhaps even heel pain. A great way to stretch the hamstrings and also protect your back can be performed by lying on your back next to a taller object or wall. Position your self so that the leg you […]

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Recovery Uncategorized

Meniscuss Injuries – The Injured Runner

Osgood-Schlotter Disease (OSD) is a condition where pain is felt on the bump at the top of the shinbone. It was named after the doctors who first wrote about it, Drs. Osgood and Schlotter. OSD is the most common cause of knee pain in athletes between the ages of ten to fifteen. At this age […]

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Foot injuries Recovery

running after ankle Sprain- getting back on your feet fast

Ankle sprains are a risk of running and happen to most people over the course of their running career – many people more than once. Here are some tips for gentle sprains. Please remember that a more severe sprain deserves proper evaluation at the doctors! If you are limping when you walk consider using crutches […]

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Recovery

Groin Pain – The Injured Runner

Groin Strains are an annoying pain in the centre of your groin. This is a pain that is fairly specific, meaning you can touch the spot and if you stretch your groin you feel a distinct pull in the tender area. It is more common with speed training or quick hill repeats. This condition is […]

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Cross training Recovery

Cycling and bike training when injured

With the advent of spin bikes, stationary cycling can actually be quite fun. If you are training on your own you might have to be creative to prevent stationary burnout. High quality stationary cycle trainers are getting more reasonably priced as they become more popular. Another option is to use a wind or turbo trainer […]

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Foot injuries Recovery

Foot Stress Fractures — The Injured Runner

Stress Fractures are a condition where training load has exceeded the body’s ability to maintain bone structure, resulting in partial to complete breakdown of the bone. The most common sites for stress fractures in the foot are the heel and the second or third metatarsal (long bones of the foot. A firm squeeze of the […]

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Hip injuries Recovery

Hip Stress Fractures – The Injured Runner

Bursitis is a pain that develops on the outside of the hip. A bursa is a thin fluid filled sack that helps reduce friction between your gluteal muscles and the femur bone, somewhat like a Teflon pad. Excessive or abnormal strain to the area can cause the bursa to swell and become painful. You may […]

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Foot injuries Recovery

Morton's Neuroma – The Injured Runner

Morton’s Neuroma is inflammation of the nerve that passes between the long bones (metarsals) of the foot. You will feel pain between the ends of the second and third or third and fourth metatarsal bones. The plantar nerve swells and becomes compressed between these bones. If you grasp the two metatarsal bones bordering the pain […]

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Recovery

Tarsal Tunnel Syndrome — The Injured Runner

Tarsal Tunnel Syndrome is an injury of the tibial nerve as it passes through a tunnel formed by the bones near the arch of your foot. Excessive pronation (which is when the foot rolls inward for a longer than normal portion of the running cycle), weight gain, or inward sprain of the foot may cause […]

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Leg injuries Recovery stretches

IT Band stretch – The Injured Runner

For a stretch of the upper portion of your right IT band, cross your left foot in front of your right foot so that your left heel is near your right little toe. Slightly bend your right knee. While keeping your hips pointed straight forward slide them towards the right and tilt your shoulders to […]