Runner’s Knee and Chiropractic

What is the runner’s knee?

Runner’s knee is a general term that covers several conditions that cause pain at the knee. These conditions include:

  • Patellofemoral pain syndrome – generalised pain at the front of the knee that can be caused by many different issues.
  • Patellar malalignment – misalignment of the patella (kneecap), usually causing pain.
  • Chondromalacia patella – abnormal softening of the cartilage beneath the patella due to improper alignment. This is one of the most common causes of chronic knee pain.
  • Iliotibial band syndrome – irritation of the iliotibial band, usually due to overuse of the knees, causing pain at the lateral part of the knee.

There is a lot of overlap between these conditions, as they all present very similarly and similar things cause them. Therefore, they can be managed similarly, hence why they are all under the umbrella title of runner’s knee.

 

Runner's knee - area of pain

 

Cause and traditional treatment

Runner’s knee can occur by a number of things such as:

  • Trauma to the knee
  • Misalignment of the knee joint
  • Overuse of the knee
  • Flat feet
  • Repetitive stresses from activities such as running, walking, biking, jumping, or sports like football.

It tends to be more common in women than men and is more common in middle age. People who are overweight are more prone to runner’s knee as the extra weight places extra stress on the knee joints.

 

With runner’s knee pain appears around or behind the patella. Pain is also usually worse by activities such as walking, climbing up or downstairs, squatting, kneeling, running, sitting down, or standing up. The knee can also sometimes pop or grind and can swell in some cases. The normal treatment for a runner’s knee includes rest, ice, compression, and anti-inflammatory pain killers. Medical professionals often recommend physical therapy and exercises, and in serious cases, surgery.

 

How can chiropractic help with a runner’s knee?

A large cause of the runner’s knee is a misalignment of the knee joint, causing extra stress to be placed on the muscles, tendons, ligaments, and cartilage in and around the knee. This results in inflammation and pain. Chiropractors can adjust extremities and have a lot of knowledge around how the knee works. They know how best to adjust it, to keep it strong and stable so that it does not get worse during movement. This helps in preventing the runner’s knee from happening or helping it recover if it does happen. Not only does adjusting the knee help prevent and treat runner’s knee, but chiropractors can also adjust the pelvis and the ankle. Runner’s knee doesn’t always have to occur due to dysfunction at the knee. Our bodies are one big system so if there is dysfunction above or below the knee, this too can place extra stress. On the muscle, ligaments, tendons, and cartilage in and around the knee, causing the inflammation to happen.

 

Conclusion

By making sure everything in the leg is aligned, strong, and stable, this allows the knee to be able to do it’s job without excess stress being placed on it. This can prevent not only runner’s knee from happening but other conditions of the knee, ankle, and pelvis, as there is no excess stress in the system, and allows for fast, efficient healing if these conditions ever do come about. As chiropractors are knowledgeable about all parts of the body and how they can work at their best, chiropractors can give lifestyle advice, stretches, and exercises to increase strength and stability in the knee to prevent injuries, or to help them recover if they do occur6.

 

Looking for a Chiropractor in Auckland?

Contact Revolution Chiropractic – Leading  Sports Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here!

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Static vs Dynamic Stretching

There two different forms of stretching; Static Stretching vs Dynamic Stretching. Both of them have their benefits but which one is for you? Check out the advice from Dr Samineh Baktash at Revolution Chiropractic in Auckland.

Static vs Dynamic Stretching – What’s the difference?

 

Dynamic stretches involve motion. These are active movements where joints and muscles go through a full range of motion. Whilst static stretching involve no motion. This is when a joint is at the end of it’s range of motion, and held there for a certain period. Both forms of stretching are beneficial to you and depend on the goals or needs of the body.

Benefits of dynamic stretching:

  • Performance temperature – Dynamic stretching work the muscles up to their functioning temperature gradually. Muscles in the body require a certain temperature in the body to function at optimal state. To illustrate, take a like a glass, if it’s suddenly filled with boiling water the glass will crack and shatter, however if it’s warmed up gradually, it does not break. This example correlates well with the human body. If the muscles are suddenly worked without warming up, they are more likely to suffer from injuries. It is important to raise the muscles to working temperature through dynamic stretching.
  • Sports Preparation – Dynamic stretching prepares the muscles and joints by going through movements that will be required. This equates to the body being engaged and ready for sports-specific response. Research has shown that combining dynamic stretching and plyometric training during warm-ups increases performance. This was noticeably seen in the vertical jump height in basketball players.
  • Improves flexibility – Varying flexibility is needed for specific sports. This is very important for athletes as the range of motion around the joint will increase gradually over time. For example, sprinters will increase the length of each stride gradually, which will allow them to travel for a greater distance for every cycle of their legs. This is important for development in becoming a more successful athlete.

Benefits of Static Stretching

  • Reducing stiffness – This is great for the body, especially which can be very tight after being idle for long periods, an intense workout, or sports game. During any intense sports or workout sessions, micro-tears are formed in the muscle. When recovering from these micro tears, the body lays down new muscle fibre which will result in growth. However, not all the new muscles are healthy new muscles, some are of the new tissue laid down is scar tissue. It is this scar tissue that causes muscle stiffness. Static stretching can mobilise the restriction caused by scar tissue and lengthen tight muscles. This is critical to improving the range of motion and performance.
  • Increasing blood circulation –  Blood flow is important for healing, the higher the blood circulation, the faster the body heals as the muscles can receive more oxygen and nutrients. It also helps the body recover faster by removing waste products in the muscles. These waste products are often inflammatory residue left in the body after an intense workout.
  • Mindfulness – Static stretching is excellent for calming the mind. This can lead to less stress in both mind and body. This is because when you are stretching, your nervous system triggers the release of a hormone known as ‘endorphin’ and slows down the production of stress-inducing hormones. Endorphins help relieve the body from stress and pain.

static vs dynamic stretchingConclusion

So there you have it! Static Stretching vs Dynamic Stretching. Which type of stretching is more suitable for you? Dynamic or static stretching? In summary, dynamic
stretching helps increase body temperature gradually, prepares the body for specific movements
and improves flexibility. Static stretching has many advantages for the body too; reducing stiffness, improving blood circulation and calming the mind, to name just a few. As a professional NZ Chiropractor and health care advocate, I would say a combination of both is important if you are constantly working out, or a high-performance athlete. However, if your excercise is light, static stretching would be enough. I hope this brings clarity as to which type of stretch you should do. Both are amazing and both should be included in your routine.

When to see a chiropractor?

It is often worthwhile to schedule an appointment with your Chiroprator before beginning any stretching routine, especially if you have strained muscles or existing injuries.  A good Chiropractor is uniquely qualified to assess which form of stretching should be used and when. It is our job to both prevent injury to the muscles as well improve range of motion.  When combined with a regular routine of care, stretching can be one of the body’s best defenses to maintaining proper function.

If you are searching to optimise your bodies health and functionality, consider chiropractic care to get and keep you in the best possible shape.

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here

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Tips for Outdoor Running

Outdoor running

The weather’s getting nicer and you look outside and think “why not take my running to the next level and hit the great outdoors?”

Great idea. Outdoor running is a great way to get some fresh air, enjoy your surroundings and work some stabilizing muscles that don’t necessarily get worked on as much when running on a treadmill.

However, running can be quite taxing on the body and can be even more so when running on uneven surfaces outside. So we’ve got some tips for you to make sure you’re ready for the transition.

Warm-up/cool-down

-Your warm-up and cool-down is important to prevent injury and ensure that you’re getting the most out of your run.

-Make sure to get a good dynamic warm-up in before you set off for your run. This can include lunges, squats and leg swings. This is important to warm your muscles and prep them for the run.

-After the run is over, be sure to cool-down and lower your heart rate with some static stretching.

Set your running route

-When you’re running, the last thing you want to think about is whether you’re going in the right direction or wondering where you are.

-Before embarking on a new route, be sure to map it out. Know how to navigate it by walking the route beforehand.

-You can also buddy up with someone who has done the route before and is familiar with it.

-For ideas on what routes to run, you can check out running forums to inform yourself on popular trails and parks that people recommend.

Gear up

-When running, footwear is key.

-Your everyday running shoes are fine for running on the treadmill, but when you’re hitting dirt, gravel or slippery slopes, it’s crucial that your shoes have the appropriate tread to avoid any falls and injuries.

-Supports may also be necessary depending on your particular case so it’s always helpful to consult with a professional about this.

Start slow

-Outdoor running can be more demanding on your muscles, joints and bones, which can lead to injuries like shin splints and knee pain.

-Start with shorter distances on flatter terrain and work your way up to longer distances, uneven terrain and hills if you’re up for it.

Pace yourself

-Don’t push yourself to run at the same pace you would on a treadmill – it’s not the same terrain.

-Start at a comfortable pace and gradually increase it as your body gets used to the conditions.

There are many additional benefits of outdoor running, but the risks also increase. To ensure that you understand how to do it safely and effectively, consult with your structural chiropractor or other health professional.

 

Chiropractor Auckland

Contact Revolution Chiropractic – Leading Auckland Chiropractor

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here !


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Chiropractic for Running Injuries

At Revolution Chiropractic, we equip our structural chiropractors with the tools necessary to help you run better. And in addition, to recover from your running injuries faster, and prevent running injuries before they even start!

During the assessment, the structural chiropractor will obtain information about your running habits. They’ll look at your gait, biomechanics, footwear, strength, mobility, and spinal health. Since the tissues in your body interconnect and depend on each other for a function like gears in a machine. The structural chiropractor must look at all of these components to address your body as a whole.

They will take all this information to develop a care plan. As a result, that will help you recover and provide you with the necessary education and tools to prevent re-injury.

Your care plan may include adjustments, active rehabilitation, and exercises. You may also receive nutritional advice to reduce inflammation in your body and facilitate tissue healing.

If required, your Structural Chiropractor may advise on footwear and other external factors. Such as running surfaces and frequency. They will teach you exercises to address muscle imbalances and improve your technique.

If necessary, they will refer you to other professionals that will complement your care and get you better faster.

If you’re a runner, then you know that going through an injury can be a huge nuisance. It can also interfere with your regular running routine. That’s why we recommend strategies that promote prevention and optimization.

Call us today to book your complimentary consultation with one of our experienced practitioners who will assess your mechanics, analyze your running habits and provide you with an individualized care plan to prevent injuries.

 

Looking for a Chiropractor in Auckland?

Contact Revolution Chiropractic – Leading  Sports Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here!

Follow us on Instagram Or  Twitter, connect with us on LinkedIn,  become a fan on Facebook.

SUBSCRIBE TO OUR YOUTUBE CHANNEL. FOR DAILY EXERCISE AND HEALTH ADVICE.

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The Daily Happy Feet Routine

Your feet are the 2 things that take you everywhere throughout your day. Imagine if they were in pain all the time and you couldn’t use them… Ask anyone who’s had plantar fasciitis or any other foot injury – it’s no walk in the park (pun intended).

Whether you’re an avid runner, working on your feet all day or even if you just enjoy the occasional stroll in the park, tension can build up in your feet that may lead to pain, discomfort or even injury. This is especially apparent in people today since more and more people are being put into shoes at a young age and the musculature in the foot begins to waste away since they’re not being used. This leaves the foot susceptible to injury

Getting in the habit of mobilizing your feet for less than 10 minutes a day can help prevent the pinch points in your feet from developing into problems. All you need is a ball and some space to stretch. The ball should ideally be hard like a lacrosse ball or yoga ball, but a tennis ball will do the trick too.

Ready? 3 simple steps.

  1. Start in a kneeling position and stretch the tops and bottoms of your feet.
    Focus on your breathing and go deeper in the stretch on your exhale.
    Do about 30 seconds to 1 minute on each stretch.
  2. Lift your big toe while keeping your little toes on the ground.
    Then reverse and lift all your little toes while keeping your big toe on the ground.
    If you have trouble doing this then you know you’ve got some tight feet. Try mobilizing your toes by separating them with your fingers but putting your fingers in between your toes. Spend about 30 seconds to a minute on each foot.  Watch this video.
  3. Take your ball and start rolling it under the bottom of your foot.
    Start with the ball at your heel and work your way through the arch to the toes.
    Spend extra time on the spots that feel more tense and alternate the pressure and speed. Spend about 1-2 minutes on each foot. Watch this video.

By doing this simple routine every day or as often as you can, you can help prevent overuse injuries in your feet to make them mobile and happy.

Chiropractor Auckland

Contact Revolution Chiropractic – Leading Foot Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here !


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SUBSCRIBE TO OUR YOUTUBE CHANNEL FOR DAILY EXERCISE AND HEALTH ADVICE.

This blog is sponsored by Little Ninja & Priorityfitness.

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