Tag Archives: Massage

Pain In The Bottom and The Back of Your Heel

If you are out running and you feel pain in the bottom and the back of your heel you don’t worry because it might just be nothing serious. Heel pain is quite a common issue for runners, both for newcomers and experienced runners.

Cause of Heel pain

Heel pain is due to the fact your heels take the initial shock when you land on your feet, each and every time. Heel pain could be a sign of heel injuries from running or it could just be a your heel is feeling the intensity of running.

If the heel pain disappears after running and you can walk without any problems it is probably nothing. If you often feel this kind of heel pain while running make sure to ice the heel immeditely after running, get sufficient rest after running and get regular heel massage.

But if you feel pain and limp after you stop running then you are suffering from a heel injury. If you suspect your case is serious read the post on Heel Injuries from running.

Tibialis Anterior : Most Active Muscle When Running

The most active leg muscle during running is the tibialis anterior, a strip of sinew which runs down the shin to the inside edge of the foot and pulls the foot inward and upward.

The Tibialis Anterior

During running, the tibialis anterior contracts forcefully about twice as often as any of the other four muscles, so it is probably the muscle most prone to fatigue. As it becomes tired, the risk of shin splints and stress fractures is likely to rise, as does the amount of pronation occurring at the ankle joint (excessive pronation has been linked to a variety of running problems, including knee injuries).

Thus, it is critical for athletes to make their tibialis anterior muscles as strong and fatigue proof as possible.

Some of the ideas to make the tibialis anterior muscle stronger is,

  • Deeping the lower leg in ice bath after running
  • Soft massage
  • Stretching the lower leg
  • Doing squats and calf raises

Information courtesy of, brainmac post, lower leg injuries.

Surgery For Runner’s Injuries

While majority of running injuries (runners knee, ankle sprain, shinsplints, Achilles tendinitis etc) are treatable by home therapy of rest, massage and pain killers some cases are severe and may require surgery treatment.

Running times have a series on running injuries and in this weeks podcast, Sport podiatrist Brian Fullem discusses advances in surgical techniques for runners that enable a faster return to running.

To listen to the podcast click RunningTimes-ModernFootSurgeryForRunners835.mp3

You may also download the podcast by right clicking on the link and click save.

How To Improve 5K speed / Time By Jeff Galloway

Jeff Galloway has helped many novice runners, run and finish marathon. (he has helped over 1 million runners according to his site) His secret is simple, you dont need to run the full distance to finish a marathon, you just need to run some parts and walk some parts of the course.

In an article published at active.com, 5 ways to improve your 5K speed. Jeff Galloway dishes some ideas on how you can run faster at this distance.

Jeff Galloway Tips on Speed.

I learn’t the following running tips from coach Jeff Galloway on how to increase speed.

1. Every two weeks increase the distance of your long run.

2. Regularly do some speed works

3. Stay injury free, to run fast you need to stay fit. doing the small stuff such, warm ups, massage and stretching will go a long way in helping you stay injury free.

Tips For a Speedy Muscle Recovery : Running Recovery

The more you train the stronger you get, but when training gets too much it leads to fatigue. When fatigue builds up you experience reduced performance and risk sudden training injury. It is important to take breaks from your regular training to allow muscle recovery.

Tips for speedy muscle recovery

  1. Take a complete rest from training – missing one or two days cant hurt?
  2. Massage
  3. Hot baths with bath salts,
  4. Stretching properly
  5. Stay hydrated day in day out

All the above will all add to the big picture of good recovery and reducing injury.

The tips can also be followed by runners who want a speedy recovery from a half marathon or a full marathon.

Stomach Pain : Stomach Problem : When Running : Cause & Treatment

Stomach problem when running affects all kind of runners, from the seasoned elite runner to the casual runner down the pack.Stomach problem is described as a pain in the stomach. Experts call this stomach cramps.

Personally my last marathon was run with a nagging stomach problem. The pain struck even before I hit the 10K mark. I ran the rest of 32Ks with an on and off pain, it was like going through hell. I still cant believe I managed a sub three hours finish. Maybe it was the desire to quickly get to the finish line and put the pain behind me that pushed me!

Causes of Stomach Pain.

Expert explanations are : –

  1. Dehydration
  2. Low salt levels.

These two are the known causes of stomach problem, but another less reported cause is fatigued stomach muscles.

Fatigued Stomach Muscles

Although most runners spend alot of time getting leg massage, few think of massaging stomach muscles. Running engages almost all the muscles in a runners body. The most used muscles are the leg muscles. The core muscles are also heavily  used. Runners should remember to massage the core muscles to keep them in good working condition. I solved my stomach problem when I started massaging the stomach muscles.

If you still suffer stomach problem despite taking enough water and licking salt blocks maybe you should consider massaging your tummy. It worked for me and it might work for you.

StanChart Marathon Training Week 19, Fatigue & Stretching

Week 19 was supposed to have been the week when I did my final long run (a 34K run) before I start tapering, but I canceled it. I woke on Sunday morning feeling like my legs were cemented on the ground.

The leg fatigue had built up during the week. I did a 28K run on Sunday followed by two 16K runs, on Wednesday and Friday. The two 16K runs were on high tempo. I guess with the 2009 Stanchart Marathon 3 weeks away am getting excited and running very hard and fast.

Although I had been stretching my legs I had not been massaging. Professional massaging isn’t cheap? I decided to give myself a massage. When I squeezed my calf muscles I felt like screaming. All the stress of running had accumulated inside.

When am walking or running I cant feel the pain but i feel the effect of fatigue in form of slowed pace. No matter how had I try to run I only move in a slow pace.

I suspended my Sunday log run and decided to spend two days massaging myself. I have been squeezing my calf and shin muscles and now my legs are feeling lighter.

As I head into the last two weeks of training I will pay more attention to stretching and massaging.

2009 Stanchart Marathon Training Week 10 Freak Accident

Last week I had a minor set back. I suffered a slight back problem, a little pain on my back. It happened while I was drinking water. I normaly drink water from a bottle and I guese I overdid things because I pushed my mouth up and head backwards. The head moved far back pushing the spine down hard. Overstretching the spine!

I wasnt feeling the pain most of the time I only felt a slight pain whenever  I swallowed air.

I managed to do the two midweek speed runs without any problem. Yesterday I managed to run a 30 K run and everything went well.Today morning I decided to treat my body to a thermal massage to remove any physical stress that has accumulated in my body.

This year am trying to focus in finding a perfect running technique.

Leg movement

Am trying to ensure my leg swing starts from the hip downward that way I use all my leg muscles. Another area is the foot strike. I want to perfect the technique of pushing foward using the front of the foot. Using the front of the foot is the way to stronger and faster running.

See you next week.

How To Ice An Injury and Avoid Frostbite

I have always assumed icing an injury is a simple procedure but after reading an article by Dr. Jonathan Cluett I was astonished to read that If you ice it too much you can cause further damage to the tissues, including frostbite, by icing for too long. The Doctor has listed the correct procedure on how to ice

1. Ice The Injury Immediately

The effect of icing diminishes significantly after about 48 hours.

2. Perform an Ice Massage

Move the ice around the injured area, not allowing it to sit in one spot. If you have watched Prison Break you should remember the episode in which Brad Bellick returned to Fox River state Prison and got badly beaten. Bellick pressed the ice against his swollen face, that was wrong. The right way was to move the ice around the swollen area.

3. Watch The Clock as you Ice

This is where many runners get it wrong, According to Dr. Jonathan Ice for 15-20 minutes, but never longer. You can cause further damage to the tissues, including frostbite, by icing for too long. Remember that!

4. Allow time between Ice treatment

Allow area to warm for at least 45 minutes or an hour before beginning the icing routine again

5. Repeat the Icing

Ice as frequently as you wish, so long as the area is warm to touch and has normal sensation before repeating.

Visit Jonathan on about dot com and subscribe to his newsletter on practical ideas on how to treat running injuries

Article courtesy of About dot com.