stretching

Pronation

October 28, 2014 by admin Leave a Comment

It is important to understand pronation and the way your foot moves when you run. Some people pronate more or less when they run. Learn about normal pronation, overpronation and underpronation, and how you can prevent injuries in this article published on Runnersworld.com. For more questions, call or visit our studio at 619-756-7500!

Pronation is the inward movement of the foot as it rolls to distribute the force of impact of the ground as you run. The foot “rolls” inward about fifteen percent, comes in complete contact with the ground, and can support your body weight without any problem. Pronation is critical to proper shock absorption, and it helps you push off evenly from the front of the foot.

Although pronation is a natural movement of the foot, the size of the runner’s arch can affect its ability to roll, causing either supination (underpronation) or overpronation. If you have a normal arch, you’re likely a normal pronator, meaning you’ll do best in a stability shoe that offers moderate pronation control. Runners with flat feet normally overpronate, so they do well in a motion-control shoe that controls pronation. High-arched runners typically underpronate, so they do best in a neutral-cushioned shoe that encourages a more natural foot motion.

Normal Pronation

IThe outside part of the heel makes initial contact with the ground. The foot “rolls” inward about fifteen percent, comes in complete contact with the ground, and can support your body weight without any problem. The rolling in of the foot optimally distributes the forces of impact. This movement is called “pronation,” and it’s critical to proper shock absorption. At the end of the gait cycle, you push off evenly from the front of the foot.

Runner’s World Video: Normal Pronation

Normal Pronation: What is it?

We show you, in slow motion detail, how to determine if you have this gait pattern.

Overpronation

As with the “normal pronation” sequence, the outside of the heel makes the initial ground contact. However, the foot rolls inward more than the ideal fifteen percent, which is called “overpronation.” This means the foot and ankle have problems stabilizing the body, and shock isn’t absorbed as efficiently. At the end of the gait cycle, the front of the foot pushes off the ground using mainly the big toe and second toe, which then must do all the work.

Preventing Overpronation Injuries

Overpronation causes extra stress and tightness to the muscles, so do a little extra stretching. Too much motion of the foot can cause calluses, bunions, runner’s knee, plantar fasciitis, and Achilles tendinitis.

If you’re an overpronator, here are a few tips to help you find the right shoes for your feet.

Wear shoes with straight or semi-curved lasts
Look for motion-control or stability shoes with firm, multidensity midsoles and external control features that limit pronation
Use over-the-counter orthotics or arch supports

Runner’s World Video: Overpronation

Overpronation: What is it?

We show you, in slow motion detail, how to tell if you have this gait pattern.

Underpronation (Supination)

Underpronation (or supination) is the insufficient inward roll of the foot after landing. Again, the outside of the heel makes initial contact with the ground. But the inward movement of the foot occurs at less than fifteen percent (i.e., there is less rolling in than for those with normal or flat feet). Consequently, forces of impact are concentrated on a smaller area of the foot (the outside part), and are not distributed as efficiently. In the push-off phase, most of the work is done by the smaller toes on the outside of the foot.

This places extra stress on the foot, which can lead to iliotibial band syndrome, Achilles tendinitis, and plantar fasciitis. Underpronating will cause the outer edge of running shoes to wear sooner. To see if your shoes are unevenly worn, place them on a flat surface. If they tilt outward, supination is the culprit. Runners with high arches and tight Achilles tendons tend to be supinators.

Preventing Underpronation Injuries

Supinators should do extra stretching for the calves, hamstrings, quads, and iliotibial band. Wearing the right type of running shoes and replacing worn shoes will also help avoid injuries.

If you’re an underpronator, here are a few tips to help you find the right shoes for your feet.

Wear shoes with curved lasts to allow pronation
Look for lightweight trainers as they allow more foot motion
Check for flexibility on the medial (inner) side of the shoe

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Chiropractor vs. Physical Therapy: Effective for the Back

October 21, 2014 by admin Leave a Comment

Learn the difference between chiropractic and physical therapy treatments, and their effects for back problems. This article is from LIVESTRONG.com and written by Jessica McCahon. For more questions call our studio at 69-756-7500!

Chiropractor vs. Physical Therapy: Effective for the Back

Photo Credit BananaStock/BananaStock/Getty Images

Physical therapy and chiropractic sessions both treat back pain without drugs or surgery.

Chiropractic sessions and physical therapy are two different ways you can treat back pain, but they essentially have the same end goal: to alleviate tension and nerve compression and restore mobility without drugs or surgery. Chiropractic treatment involves a trained practitioner manipulating your spine and surrounding muscles, while physical therapy involves a trained practitioner designing a program of exercises and assisting you in certain movements and massage techniques to relieve pain and restore strength and mobility. How effective each of these treatments is depends on the type of injury you have and your unique response to the therapy.

Chiropractic Adjustments

A common cause of back pain is a slipped, or subluxed, disc which can pinch the nerves in your spinal column. Chiropractic treatment involves the practitioner manipulating the slipped disc or pinched nerve back into its correct position with force and speed, says Steven G. Yeomans, DC, on the spine-health website. At the point where the tension is released, you may hear a cracking sound as gas is released from the pressure-filled joint. For this treatment to be fully effective, you need to be very relaxed, so your practitioner may massage or apply ice to the affected area before performing the adjustment.

Chiropractic Benefits and Side Effects

After just one chiropractic session you may feel reduced pain in your back and be able to move more freely, says Yeomans. This tension release can also ease compression of blood vessels and, therefore, improve the circulation of nutrient-rich blood to the injured area. It is common for the manipulated part of your back to feel sore for about 24 hours after a chiropractic adjustment, but applying ice to the treated area usually reduces these symptoms.

Physical Therapy Treatment

This type of treatment for a back injury can involve a range of techniques including heat therapy, ultrasound, massage, mobilization and exercise, says the Nicholas Institute of Sports Medicine and Athletic Trauma website. In particular, your therapist is likely to focus on strengthening and stretching the muscles and connective tissues around the affected area to improve posture and support and enhance flexibility and movement. As a result of this program, you should experience reduced pain and tension.

Physical Therapy Benefits and Side Effects

According to Dana L. Davis, MPT, on the spineuniverse website, physical therapy focuses on gradual recovery and maintaining the results. So, while the effects may not be felt as quickly as those of a chiropractic session, you may learn techniques that mean you can continue with treatment in the long term on your own. The time it takes to start feeling the benefits of physical therapy is different for every person and the type of injury you have, but Davis says two weeks is the average time it takes to notice a difference. No matter what your situation is, patience and a commitment to performing the prescribed exercises is essential for physical therapy success.

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PHYSICAL THERAPY EXERCISES FOR PLANTAR FASCIITIS

September 10, 2013 by admin Leave a Comment

You’re on your feet all day, so it’s nice to give them a break once in a while. Here are some physical therapy exercises by James Patterson to help rehab your feet. Then come visit us at San Diego Sports Physical Therapy for more exercises.

Plantar fasciitis is a condition where the plantar fascia — a band of tissue running from the heel to the ball of the foot — becomes inflamed through overuse, injury or other trauma. Certain physical therapy exercises may be beneficial in easing the pain associated with plantar fasciitis so you can get back to doing the things you’re used to.
BENEFITS
Physical therapy exercises can prove useful not only for reducing plantar fasciitis pain but also from preventing it from coming back in the future. Stretching helps warm up the tissue as well as encourages blood flow to the area, which can help prevent strains and tears in the tissue.

PLANTAR FASCIA STRETCH
The most simple and common way to exercise the tissue of the plantar fascia in order to prevent or lessen the effects of plantar fasciitis is through a simple stretch. Start by facing a wall or other sturdy object you can brace yourself against. Put both hands on the wall and step forward with your left foot. Keep your right foot back and flat on the ground. Bend your right knee so your leg moves towards the wall, but keep your right foot flat. You will begin to feel a stretch in your right heel. Hold this stretch for 10 to 15 seconds. Switch feet and do the same stretch for your left heel. Stretch each heel two or three times each as part of your physical therapy exercise routine.
BALL ROLL
The ball roll helps soften and relax the plantar fasciitis tissue and can be done while sitting down to the computer or watching TV. Find a small ball the size of a tennis ball. Place it on the floor and put your foot on top of it. Slowly roll the ball along the arch of your foot and your heel. Apply downward pressure on the ball to increase the massage effect on your plantar fasciitis. Perform the ball roll for 30 seconds at a time, stopping in between to let your foot rest.
STAIR DIP
Another effective exercise that helps stretch out the plantar fascia, the stair dip only requires the use of a stair or other elevated surface such as a curb. Stand with one foot on the step and the other in the air. Place your foot so your toes are on the step, with the rest of the foot hanging off the edge. Use your toes to lift your body up so you’re on the tiptoes of your foot. Hold this position for 10 seconds, then lower your body back down so the heel of your foot is slightly below the edge of the step. Hold for another 10 seconds. Repeat three to four times as part of your exercise.
CONSIDERATIONS
If you have a serious injury to your plantar fascia or Achilles tendon, these exercises may cause extreme case. If that is that case, contact your doctor immediately, who may need to examine you for more serious injury that might require further therapy or even surgery.

References
Sports Injury Clinic: Stretching for Plantar Fasciitis
American Academy of Orthopaedic Surgeons: Plantar Fasciitis and Bone Spurs
Family Doctor: Plantar Fasciitis

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