For the past 16 years, I have worked with many runners and have been fortunate enough to be able to run for the past 8 years… BUT It hasn’t been all medals and flowers. In this blog post, I am going to answer some of the common questions I get from runners on how to prevent and treat common muscle strains, muscle tightness, and overuse injuries such as tendonitis. These are the strategies that I have trialed over the years both personally and with my clients to hit their running goals. I really wished I had someone to guide me early on to answer some serious questions like:
What should I be doing to take care of my soft tissue (muscles)?
Should I foam roll my muscles?
When is the best time to stretch?
Click the YouTube video below for a live stream I did on this topic if you are more of an auditory and visual learner like myself 🙂
The most common running related injuries are overuse injuries to the soft tissue. Whether it is hamstring strains, plantar fascitis, or iliotibial band syndrome. All of these involve some involvement to the soft tissue. Soft tissue refers to muscles, tendons, ligaments, and other connective tissue such as fascia. Treatment can be directed to the soft tissue as part of prehab to prevent injuries or may be provided during rehab following an injury. These can be broken up into 2 distinct groups. Therapist generated techniques and self management techniques.
Therapist Generated Techniques:
Dry needling is a skilled intervention that uses a thin filiform needle to penetrate the skin and stimulate underlying myofascial trigger points, muscular, and connective tissues for the management of neuromusculoskeletal pain and movement impairments.
To hear if dry needling is the same as accupuncture click this link here and watch this video. If you are wondering what dry needling looks like and how it is performed for lower back pain click this link here or watch the video below for relief of hip pain.
Instrument Assisted Soft Tissue Mobilization (IASTM)
The use of instruments to achieve effects and benefits of soft tissue mobilization. Various tools designed for different body regions can feel more comfortable for a patient due to the uniform pressure applied with each of the strokes.
Soft Tissue Massage
A technique in which a therapist uses their hands to directly impact a muscle or other soft tissues of your body.
Self Management Techniques:
A technique you can do in the comfort of your home or gym to help prime your body for your workouts or run. This can also be used after your runs to aide in recovery. Often times, foam rolling will “hurt so good” and most athletes I work with will feel looser after performing. I am acknowledging the research on why it feels good and the actual benefits are scarce in the research. Click here to read a nice article summing up the research and benefits of foam rolling.
Stretching your muscles and soft tissue are important to do both before your workouts or runs to prime your body as well as after to restore your muscles back to their resting length. Remember to perform active or dynamic stretching as part of a warm up before you run. Save the holding for prolonged positions or static stretching for after your runs.
Whenever we exercise a muscle with strength training we are causing physiological changes to the soft tissue aiding in the remolding process. This helps tissues become more resilient to the stresses that occur with running. This is using the power of exercise to not only get stronger to to aide in the healing process of certain soft tissues. An example of this would be using slow lowering calf raises to help chronic achilles pain. The lowering phase of the exercise is stimulating load to the tendon and aides in the remolding of that tendon so it can withstand force and not be painful during a run.
In this article I provided you with a brief overview of common running related questions I get regarding proper soft tissue care. One of the components to preventing and treating running related injuries is taking care of your soft tissues. This can be accomplished with the assistance of a therapist or there are things you can do on your own to impact your soft tissue. These included therapist generated techniques such as dry needling, instrument assisted soft tissue mobilization, and soft tissue massage. We also covered great self management techniques that you can do on your own which included foam rolling, stretching, and strengthening. We also talked about the importance of foam rolling as well as the best time to perform stretching.
Stay tuned for future posts relating to specific foam rolling exercises you can do as a runner to keep you happy and healthy hitting the pavement doing what you love!
Click here to go directly to my YouTube channel for a dedicated playlist of all things running health and wellness related.
Are you a runner trying to stay healthy but can’t train because pain is stopping you from meeting your running goals?
Are you worried that an injury will limit you from doing what you love like working out and running?
Have you wondered what it will cost you in the long run if you continue to run through pain?
Have you seen other medical providers in the past that just tell you to stop running?
We have a unique treatment approach that focuses on solving these problems with our clients. We combine manual hands-on techniques with guided supervised exercises to help you get stronger, pain-free and perform at your peak level to get you back on the road doing what you love. Our goal is to help keep you active and on the road, while recovering from injury by guiding you in ways to modify your training, rather than eliminating running!
The SPARK Physical Therapy Commitment
No long waits or multiple trips to providers’ offices every week. We see you either onsite at a partnering gym or in the comfort of your home when it is convenient with your schedule.
One on one for a full hour with your doctor of physical therapy, every visit. We provide you with a customized plan specifically designed for you, based off your unique injury and goals.
Full transparency in what you pay. You will never get a bill from us a couple of months after your visit.
Access and availability to you! Have a question about your pain or exercise program? Get an answer from your therapist directly.
If you’re in the Wallingford, CT area and are a runner that has been dealing with injuries we can help. We’d love to chat for a few minutes and see if you are a good fit for what we do. Fill in the contact request and we’ll set up a free 10-minute phone consultation with a doctor of physical therapy
Thank you for taking the time to read,
Runners! Do You Have Nagging Injuries? Do you wake up every morning with an achy pain on the bottom of your foot when you get up to go brush your teeth? Or are you a runner who has been feeling knee cap pain during your runs, going up and down stairs, and when you squat? … View ArticleRead More
Do you have pain in the back part of your upper thigh or near your butt right on your “sit bone”? Is this pain preventing you from running? In this article we’re going to discuss ways to stop this pain in its tracks to get you back on the road doing what you love as well as to prevent it from coming back!Read More
Have you ever felt drained during the last couple of miles during your long run or you can’t keep your pace at mile 10 for a half marathon or mile 20 for a full marathon? In this article, we will be taking a deep dive into how you can fuel for a long run… View ArticleRead More
In this article we’re going to cover 5 tips for healthy running! We’re going to be looking at staying healthy as a runner! So if you’re struggling with pain, unable to run a few miles without pain, unable to speed train like you used to – this is for you! Here is a quick… View ArticleRead More
Runners! Have you ever experienced foot pain? Are you frustrated that you are receiving poor advice about your foot pain and your foot pain is not going away? I know I’ve been there. I was ignored and wasn’t taken seriously. I was told I shouldn’t be a runner! Well, that resulted in a total of… View ArticleRead More
Have you ever wondered what you should do if you have pain during or after a run? This is a topic we hear about often. Have you ever been in a situation where you’re running and feeling pain and wondering, is this real pain or is this normal soreness? Are you icing after every single… View ArticleRead More
3 Reasons to Foam Roll Your Quads Gymnasts, Dancers, Runners! Have you ever had questions about foam rolling, why it’s beneficial and how it can be utilized in your area of performance? Lucky for you we’ve got some great advice coming up. Sit back, relax, and read through our 3 Reasons to Foam Roll… View ArticleRead More
Would you like to remain active, get stronger and heal from injuries without being told that you have to stop running? In this blog article, we will lay out the foundational principles that I like to call the “SPARK Blueprint”, which will bring your running to a new level as we head into the new… View ArticleRead More
What Happens When You Train For 13.1? Do You Have A 2020 Goal To Run A Half Marathon? 13.1 is within reach and we have the race for you! The Cheshire Half Marathon on April 26th! VERY EXCITED TO SHARE THIS NEWS… ⠀⠀⠀⠀⠀ More than excited to be teaming up with Clay Tebbetts in… View ArticleRead More
Does the heat and humidity prevent you from running? Do your race goals suffer if you have a hot weather day? In this article we’re going to be covering 7 tips to help beat the heat and actually go for your run even when the weather is hot and humid! In excessively hot weather,… View ArticleRead More
Don’t Let Achilles Pain Let You Down At Your Next Race! In this article I will outline 3 simple steps that will allow you to stop achilles pain in it’s tracks before it even begins. These tips are based on years of experience working with runners who suffer from this condition and I want to arm you with the tools to prevent it in order for you to add those summer miles and hit your PR’s!Read More
In this article we will be discussing the one test your doctor must order for you when you are in pain as well as what to expect during your first physical therapy appointment. You could be a runner, dancer, gymnast, or an aerial circus artist who is having pain in your knee, foot, or shoulder. … View ArticleRead More
Hey there, healthy runners! In today’s blog, we’re going to be talking about how to strengthen your muscles to train, to run. Have you been frustrated in the past that you’ve taken up running or you started a new training cycle and you just get injured and must stop? Well, we’re going to be talking… View ArticleRead More
Do you struggle with running at the same level you used to be able to do a couple of years ago? Do you have knee pain when you hit the pavement for your run? In this article we’re going to cover the 5 things you need to know about Iliotibial Band Syndrome! If you… View ArticleRead More
Have you Been Told To Stop Running? In today’s article we’re going to talk about something that we hear all too common. If you’re a runner and you’re going to other medical professionals, no matter who it is, whether it’s a physical therapist, chiropractor, orthopaedic surgeon – we’ve heard this story a lot…. View ArticleRead More
For the past 16 years, I have worked with many runners and have been fortunate enough to be able to run for the past 8 years… BUT It hasn’t been all medals and flowers. In this blog post, I am going to answer some of the common questions I get from runners on how… View ArticleRead More
Are you a runner trying to stay healthy but can’t train because pain is stopping you from meeting your running goals? For me, there is no better feeling than starting my day off on the right foot hitting the pavement with a nice run. Running helps put me in the proper mindset to tackle the… View ArticleRead More
In one word, TRUST. You can trust Duane Scotti to provide you with exceptional healthcare. My daughter is a competitive gymnast and has seen Duane every other week (pretty much) for 6 months. He has treated her for reoccurring heel pain and overall leg flexibility (and other aches and pains here and there). He has kept her in top condition despite the daily abuse her body takes from this relentless sport. He is excellent at listening to the athlete’s concerns, treating the problem, teaching the athlete how to maintain her health, and communicating with the parent. I highly recommend Duane, he is beyond exceptional.
Knowing that Duane fully understands the dance world and what it takes to be a dancer makes physical therapy with him one of a kind. He is able to personalize my rehabilitation and have me ready for whatever competition, performance or training I had coming up. Our sessions were always filled with laughter and I always felt like I was able to understand each step of the healing process. I felt stronger and more prepared to continue my rigorous dance training after my treatment with Duane! I would highly recommend Spark Physical Therapy to any performer and I’m grateful that I’ve had the experience to learn and work with them!!
SPARK Physical Therapy was instrumental in my recovery of from achilles tendinitis. I visited a podiatrist who said I would need surgery to shave down a bone spur and Haglund’s Deformity. The recovery would be at least 8 weeks and at the time I was 24 weeks from running the NYC Marathon. Duane evaluated me and said I needed to work on my calf muscle and flexibility. We started treatment with dry needling and specific exercises that I could do on my own. The pain subsided and even after some long runs everything was starting to feel better. I will tell you that I ran and finished the NYC Marathon without pain or issues from my achilles. Had I not met Duane about a week after my podiatrist appointment I would have needed to defer my marathon and probably would still be recovering from the surgery. I was able to run through my injury safely and achieve my goal. The refreshing thing about SPARK Physical Therapy is they do not push for ton of session. I met my running goals in 10 sessions spread out over 3-4 months. Big Thank you to Duane and I highly recommend seeing him for any running injury you may have!
Just fill in your info below and we will send these to you right away!