Osteopath for Plantar Fasciitis. We regularly see runners over the marathon season who need some support along the way. With the increase in running distances aches and strains increase. At Wellthy Clinic we offer osteopathy, sports massages and pilates to support your training and to avoid injury. To achieve your optimal running performance it is important to find the right balance. Have a support team to proactively keep on top of your tensions. Running is repetitive and demanding so injuries do occur. In this blog we have outlined 4 common running injuries:
Osteopath for Plantar Fasciitis
Your plantar fascia is a strong band of connective tissue on the sole of your foot. Which connects from your heel to your mid-foot, supports the arch of your foot and helps to absorb forces when you are running.
What Causes Plantar Fasciitis Flare Ups?
Plantar fascitiis occurs when this connective tissue becomes inflamed, causing pain in the sole of your foot. Pain is the main symptom of this injury particularly when you are weight bearing and it's tender to touch.
Osteopath for Plantar Fasciitis
Plantar Fasciitis can be caused by a sudden increase in running intensity or mileage. Also really tight calfs and hamstrings muscles that cause additional tension into the plantar fascia. In addition, a change in running surface causing an increase in compressive forces going through the foot and ankle. It is important also to consider footwear with not enough cushioning or support.
Can Osteopathy Help with Plantar Fasciitis?
Yse it would be worthwhile seeing an osteopath for an assessment, advice and specific exercises to optimise the recovery process. Fascia tissue heals relatively slowly in comparison to muscle as it is a different tissue composition. Therefore having a rehab plan would be beneficial for your recovery.
How do I Permanently Get Rid of Plantar Fasciitis?
We suggest starting with some hands on Osteopathy and/ or sports massage to reduce your symptoms. Have specific Pilates rehab exercises and address your nutrition to optimise healing. Weight loss if appropriate to reduce mechanical loading onto your feet. As a long term proactive solution to prevent injury reoccurence consider weekly Pilates. The combination of stretching and muscular strengthening achieves great results to get rid of symptoms.
What Aggravates Plantar Fasciitis?
Weight bearing activities such as walking up and downstairs and running.
Is Walking Bad for Plantar Fasciitis?
No, however whilst your symptoms are acute walking will be painful but this is not doing as harm or damage. As things get better with treatment and rehab exercises you will experience less pain whilst walking.
What is the Best Therapy for Plantar Fasciitis?
We believe a combination of hands on Osteopathy and regular Pilates (stretching and strengthening) practice. Sports massage to help reduce muscular tensions and nutrition advice can also be incorporated into a rehab plan. Using a combination of therapies in our experience gives the best results.
Will My Plantar Fasciitis Ever Go Away?
Yes, although it will take time but having a well structured rehab plan will make all the difference. Fascia has a different composition to muscle so it takes longer to heal however with hands on Osteopathy, Pilates rehab exercises and sports massage will help reduce your pains.
Runners Knee or Anterior Knee Pain
Most commonly called runners knee, this is a very common injury with runners. The repetitive, demanding nature of running will cause additional forces through your knee. If there is a muscular imbalance this will cause irritation into the tendons on one side of your knee through knee cap (patella) maltracking.
Is Runners Knee Serious?
No, however if you leave it alone symptoms are not likely to get better and are more likely to get worse. This will affect your ability to be pain free doing actitivities that you enjoy (running).
What Part of the Knee is Damaged in Runners Knee?
Your patella or knee cap after putting too much strain on the kneecap after prolonged running. Symptoms of this injury are dull aching type pain around the knee cap (maybe swelling), especially at the top of the knee cap. The pain will be worse upon loading the knee so walking up and downstairs, running after a short distance (maybe 5 miles) and after a run that evening or the following morning.
Can an Osteopath Treat Knee Pain?
Yes, seeing an osteopath to establish why you are experience pain in your knee/s and assess how your whole body is moving. Your Osteopath should assess your ankles, knees, hips, pelvic levels and spine. Also identify muscular imbalances, give hands on treatment and give specific Pilates rehab exercises.
Your achilles tendon runs from the back of your heel to your calf muscles. Injury to the area may be caused poor running technique, increasing your mileage and/or speed too quickly. Poor function of the ankle, knee or hip functions, tight calf and hamstring tensions. Feeling pain and tenderness to touch along the back of foot or above the heel (sometimes swelling) are normal symptoms.
What Causes Achilles Tendonitis to Flare Up?
Aggravated by weight bearing, walking up and downstairs and running. If this occurs rest from training initially to allow time for the tendon to recover. Then see an Osteopath who can advise on the right exercises (stretching and strengthening) to speed up your recovery.
Can Osteopathy help with Achilles Tendonitis?
Yes, an Osteopath will give hands on therapy to optimise your recovery. They will advise on Pilates rehab exercises (stretches and strengthening).
A dull achy pain down your shins that becomes progressively sharper aggravated by weight bearing could be a sign of shin splints.
Do Shin Splints Go Away?
No, if you experience shin pains, do some gentle stretching for your shin muscles (tibalis anterior) and calf muscles. Rest and book an osteopathy appointment to get it checked out. Do not ‘push through it’ in this case, as you may damage the shin bones with stress fractures. Shin splints can be caused by muscular imbalances, tightness and running technique. If you are new to running and the compressive loading through the feet and ankles this could increase your risk of having shin splints.
How do I Stop Getting Shin Splints?
See an Osteopath to address the cause of your problem as it could be a probelm with your ankles, knees, hips or posture. Then start regular Pilates (stretching and strengthening) practice to rehab and then support your running or daily activities.
Can Osteopathy Help with Shin Splints?
Yes, an osteo can give hands on treatment to lightly stretch the muscles and articulate the joints and advise you on a rehabilitation plan to aid your recovery. Shin splints can effect mainly the muscle in the earlier stages but it is best to get on top of the symptoms before affecting the bone.
You can recover from all these 4 running injuries given a well structured rehabilitation plan and time. An osteo will assess your posture, joint and muscle movements to identify imbalances and leg lengths. Hands on therapy to stretch the muscles, articulate joints, manipulate joints (only if appropriate and with consent) and exercise prescription to get you back to training as quickly as possible.
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