Plantar Fasciitis

• A dull achy or burning sensation along your arch of your foot or at the bottom of your heel. It is usually worse first thing in the morning.
• Rest your feet. Running through the pain can delay your healing. Ice your foot and roll the bottom of your foot on a golf ball or frozen water bottle for 15 minutes at a time. Get your shoes checked to make sure you have proper footwear. Choose softer surfaces to run when returning to running.

Iliotibial Band Syndrome (ITB Syndrome)

• Pain on the outside of the knee that can radiate up and down the leg when walking downstairs. It commonly will decrease while running.
• Foam roll throughout the ITB from the hip to the knee. Ice after running. Strengthen your hip abductor muscles for stabilization.

Achilles Tendonitis

• Pain that lingers above your heel and below your calf. May be accompanied by swelling.
• Stretch and foam roll through your calves. Ice after running. Once the swelling has decreased, start strengthening exercises for your calves or cross train with pool running and the elliptical.

Runner’s Knee

• Pain below the kneecap that is worse with longer runs, uphill runs or stair climbing.
• Reduce the length of your runs and stop when you start to feel the pain. Run on flatter, even surfaces. Ice after your runs. Stabilize with quad strengthening exercises.

Shin splints

• Pain on the side or front of the shin that typically lessens as you warm up.
• Reduce your mileage and do not run through the pain. Slowly increase your mileage to no more than 10% each week. Cross-train with swimming and cycling. Ice after your runs and stretch through your leg muscles. Self-massage to the area is also beneficial.

We can help you stop suffering with the pain from any of these injuries. The sooner you get treated, the quicker you can return to your running routine.

Guest post by Dr. Dawn Yoshioka, DC, of Embrace Healing & Wellness. Dawn created her practice to provide the most comprehensive care to her patients. She always had the dream that she could help people as a whole, rather than treating just the symptoms of disease. Contact her at [email protected]

The post Running Injuries: How to spot them, and what to do appeared first on Super Slow LA.

Many of us start focusing on organizing our homes and yards as the months get warmer. Here are a few tips to keep you injury-free while doing all your spring cleaning.

• Slow Down. Going from zero to sixty causes many overuse injuries. A full day of constant work can be hard on the body and cause muscle strains and inflammation. Space out your tasks over several days to sufficiently rest your body in between chores.
• Proper Body Mechanics. Always use your legs and core when lifting in order to relieve strain on your low back.  The best way to prevent low back pain is to ensure proper flexibility and core strength. Carry items close to your body to keep a strong center of balance and decrease twisting motions, which put more shearing force on the low back.
• Know Your Work Space.  Avoid spraining your ankle by wearing proper footwear on uneven surfaces or removing unnecessary obstacles laying around that could be hazardous. Be careful when walking on wet or slippery surfaces and clean up any spills as soon as they occur. Most slips and falls happen in the home, so it is especially important to be more cautious while doing household chores.

Remember to stretch before and after any long, tedious activities. Take breaks when necessary, it’s a good idea to set a timer for 30 minutes to remind yourself to take a quick break. Drink plenty of water to stay hydrated, especially if you are outside in the sun. Use these tips and have a happy spring!

Guest post by Dr. Dawn Yoshioka, DC, of Embrace Healing & Wellness. Dawn created her practice to provide the most comprehensive care to her patients. She always had the dream that she could help people as a whole, rather than treating just the symptoms of disease. Contact her at [email protected]

The post Prevent Injuries While Spring Cleaning appeared first on Super Slow LA.