One of the most recognized running injuries is runner’s knee. However, runner’s knee is not an injury but a result of different injuries. Running can hurt when improper mechanics, inadequate shoes, and cheap over the counter insoles are being used. It can lead to:

• Plantar fasciitis
• Achilles tendonitis
• Medial tibial stress syndrome
• Metatarsalgia
• Runner’s knee

 

Runner’s knee is not an actual injury in of itself

It’s a broad description of knee pain caused by other knee injuries, which include:

• Iliotibial band syndrome
• Patellofemoral pain syndrome (PFPS)
• Chondromalacia patella

This can keep runners sidelined, annually.

Runner’s knee is caused by usually one of two things: poor biomechanics and overuse.

Feet are the foundation of the body and if not taken care of, pain

Feet are 99% normal at birth.

Then life takes over and issues begin to arise.

8% develop foot conditions, then by age 5 that number jumps to 41% and 80%  at twenty.

By forty pretty much everyone has a foot condition or some type of foot pain from work and activity.

These foot issues then begin to set up problems for the rest of the body, especially the generalized condition of back pain or leg/knee/hip problems.

Being able to foresee and realize a potential problem with the feet can PREVENT other injuries from beginning to present themselves and dodge any issues that can affect health and lifestyle.

Runners who are able to avoid injury are those that land the lightest, much like a cat and sustain the lowest level of impact.

Runners think about landing softly and adjust their stride so they land closer to the midfoot.

However, it’s easier said than done.

Most runners tend to be heel-strikers

1. Runners with excessive pronation that try to change to a forefoot strike pattern are more prone to inner foot and ankle injuries,
2. And runners with high arches that try to change to a forefoot strike pattern end up with sprained ankles and metatarsal fractures.
3. Runners try to treat the pain with stretches or exercises that target the area, but the source of the pain is actually elsewhere and they don’t realize it and are treating the wrong area.
4. A lot of the time the source of the imbalance comes from the feet.
5. An overlooked option for reducing knee injury and pain is the use of custom orthotics.

Custom orthotics align and support the foot/ankle in a more normal physiologic position for weight-bearing, which prevents dysfunction and improves the function of the body as a whole.

What they do is:

• Make a symmetrical foundation that blocks pronation and supports supination
• Give the heels shock absorption
• Stops serial stress throughout the body
• Enhances re-educating muscle-memory

Custom-made orthotics help reduce the impact of heel strikes when running or walking.

Shock absorption is a must when there is

• Instability
• Chronic degeneration
• Inflammatory arthritis

Orthotics that are designed specifically to cushion the impact load from running can reduce pain triggers throughout the body.

 

Avoiding knee injuries

When orthotic care is indicated, custom-made functional orthotics can help reduce pain.

Look for orthotics that support the running gait and

• Absorb shock at heel-strike
• Support mid-stance
• Provide propulsion at toe-off

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Reduce Excessive *FOOT PRONATION & POSTURE* with Custom Foot Orthotics | El Paso, TX (2019)

 

 

The following video discusses how excessive foot pronation can ultimately affect foot posture and mobility. Several factors can affect foot posture and mobility, such as excessive foot pronation. Excessive foot pronation is most prevalent among the general population, therefore, it is considered to be one of the most common factors for abnormal foot posture and mobility, which can lead to a variety of health issues like overuse injuries. Excessive foot pronation and even supination can ultimately affect overall health and wellness.

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What’s Afoot

Misalignment can be caused by many common runners’ experiences including running on the same type of surface every day, running on a slanted surface such as a beach or replacing running shoes too infrequently. As a runner, you can work to vary your running surfaces and keep a better watch on your shoes, but your chiropractor will let you know if your body is in need of more balance.

 

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NCBI Resources

If you are an active amateur or a competitive runner, using the services of a chiropractor can make a vast change in your overall health, reduce your pain from injuries and improve your alignment for a more effective run. Runners may not even realize that the tension they feel is the beginning of pain caused by being out of balance until it is adjusted. Chiropractic adjustments are often part and parcel of a runner’s training program to strengthen and improve performance. They can also help recover from pregnancy and postpartum bodily changes.