The last most common running injury, Illiotibial (IT) Band Syndrome, is tenderness and inflammation at the outside of the knee when the iliotibial band crosses the knee joint. The pain usually starts while running and can intensify as your run progresses. Walking on hilly surfaces or using the stairs can make symptoms worse.

What causes it? IT band Syndrome is caused by anything that creates tightness in your IT band. The result is likely friction, pain and inflammation. Fallen arches are often responsible. This condition causes the lower leg to rotate inward upon heel strike. This pre-stretches tissue and makes it vulnerable to excessive strain. Pelvic imbalances or restrictions may also contribute to this syndrome.

What can you do? Avoid running on hills. Have Dr. Winchester or Dr. Sneyd check your pelvis and feet for imbalances. Although extremely painful, massaging the outside part of the leg may help reduce the tightness and soreness in the long term. Once the pain is manageable, stretching the tensor fascia late muscle, located on your thigh, as well as the gluteal muscles may help halt the return of this syndrome.

Alignment is key to avoiding running injuries. If you are about to begin a running program or are suffering from any of these injuries, call The Winchester Institute to schedule an appointment for one of the physicians to check your alignment.

If you suffer from IT band syndrome, call 614-760-5555 to see how medical massage and chiropractic adjustments can relieve your pain. For more information, visit www.thewinchesterinstitute.com.

The third most common running injury is runner’s knee (chondromalicia patella). Runner’s knee is pain felt under the knee cap, accompanied by a grinding or popping noise when bending the knee.   You may also notice swelling and redness.

What causes it? Runner’s knee is caused by improper positioning of the patella over the knee joint. This triggers your kneecap to excessively rub against the surface of your leg bones, leading to repetitive wear and tear of the cartilage and recurring inflammation. Improper knee alignment is commonly caused by instability of the feet or pelvis. Tightness or imbalance in the quadriceps muscles also causes symptoms.

What can you do? Stop running and get chiropractic advice. Have your chiropractor check the alignment of your feet and pelvis. Misalignment in the feet may require orthotics and imbalance in the pelvis can be helped with chiropractic adjustments. When the pain subsides, you may want to strengthen the Vastus Medialis Obliquus muscle (VMO) – one of the quadriceps muscles of your thigh- to prevent this problem from returning.

The Winchester Institute also offers rehabilitation services for runners. For more information about rehabilitation programs, visit our website at www.thewinchesterinstitute.com. If you would like to schedule a complementary consultation with Dr. Winchester or Dr. Sneyd, please call 614-760-5555.