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Posted on 05-02-2017

By Dr. Jace Buzek, CCSP

As summer race season approaches and as training intensifies for runners, we see more and more patients with running issues in the office. This month I’m discussing three common issues we tend to see. I’ll describe what they feel like in short, simple terms and how you/we can correct them before they ruin your summer marathon dreams.

Plantar Fasciitis

What does it feel like?

  • Sharp, oftentimes very painful foot and/or heel pain in the plantar fascia that attaches at your heel bone and extends to your toes across the bottom of your foot. Many times worse in the morning.

What can I do at home?

  • Regularly stretch your calves
  • Strengthen your plantar muscles like Reynolds (2014) describes: “standing barefoot on the affected leg on a stair or box, with a rolled-up towel resting beneath the toes of the sore foot and the heel extending over the edge of the stair or box.  The unaffected leg should hang free, bent slightly at the knee.  Then slowly raise and lower the affected heel to a count of three second up, two seconds at the top and three seconds down” (http://well.blogs.nytimes.com/2014/09/15/heel-pain-treatment/).  
  • Roll the arch of your foot on a frozen water bottle for 10 minutes nightly to break up adhesions and decrease inflammation

Runner’s Knee - Patellar Femoral Syndrome

What does it feel like?

  • Knee pain that gets worse as you bend the knee (e.g., walking up and down stairs, hiking, squatting, lunging). Pain around the patella (knee cap) that can also happen during rest (e.g., sitting at your desk at work).

What can I do at home?

  • Foam roll your quad above the knee cap, stopping at tender points and applying pressure for 30 to 45 seconds
  • Use Kinesiology Tape on the knee when active to reduce muscle fatigue and inflammation 
  • Ice the knee after activity
  • Strengthen quadricep muscles by exercises that are pain free

IT Band Syndrome 

What does it feel like?

  • Pain along the outside of the knee, or along the entire length of the outside of your upper leg (above the knee). Pain is felt more consistently when striking the ground while running. 

What can I do at home?

  • Ice where the pain is located
  • Foam roll along the IT band, stopping at each tender point and applying pressure for 30 to 45 seconds
  • Strengthen gluteus muscles

Too late, already tried these. How can Wash Park Chiro (WPC) help?

  • Come to one of our foam rolling classes to learn proper technique for each issue
  • Get a chiropractic adjustment for the pelvis, knee, ankle, and/or foot
  • Manual therapy in the form of Graston or FAKTR (Instrument Assisted Soft Tissue Mobilization)
  • Get a problem-focused massage (these can be shorter and specific to the area in pain)
  • Schedule a session on the laser 


For more information or to set up an appointment, give us a call at 303.744.7100 or email us at frontdesk@washparkchiro.com

Washington Park Chiropractic is the only practice in Denver, Colorado specializing in Sports Chiropractic, Prenatal Chiropractic and Pediatric Chiropractic. Our Wash Park Doctors are expert certified and trained in Sports, Pediatrics and Prenatal Care including massage, acupuncture, Webster Technique, Graston Technique, Laser, K-Laser, Kinesiology Tape, RockTape and Normatec

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