1. Runner’s knee, IT Band syndrome, Patella femoral pain syndrome, Patella tracking dysfunction
This is the most common running injuries. The cause of this injury is poor connective tissue quality in Quadriceps muscle with adhesion between other muscles (IT Band, pes anserinus muscle group). If the muscles are not gliding smoothly with knee movement, you will begin to feel discomfort. IT Band and Quadriceps tightness pull the patella bone outwards resulting in pain inside or outside of patella bone while running. In addition, tight muscles easily make trigger points, and it becomes the main source of pain.
Treatment: Perform Quadriceps, IT band, Pes anserinus muscle group Myofascial and Trigger point release followed by stretching to lengthen the muscle, Educate how to use form roller and ball for self-release Home exercise program. Once connective tissue quality improves and discomfort is minimized, strengthening program will be added.
IT Band syndrome link ➡️
2. Foot pain (Plantar fasciitis, collapsed arch, heel pain)
Foot muscles and plantar fascia become tight and inflexible with accumulated myofascial tightness due to overuse, wearing poor shoes, and lack of stretching and massage. Eventually, myofascial tightness and adhesion lead to muscle weakness and inflammation. Once the muscles are not activating well during weight bearing phase, arch muscle begins to collapse resulting more stress and damage in the arch muscles and tendons (Tibialis posterior).
Treatment: release myofascial restriction and trigger points on the foot, calf and shin muscles (Myofascial release, Trigger point therapy), shockwave therapy on the heel area is very effective, eccentric stretching program, strengthening program, home exercise program for self-release
3. Hip pain (hip flexor, groin pain, gluteus pain, clicking sound)
Most commonly injured hip muscles include hip flexors (iliopsoas muscles), Gluteus medius, maximus and piriformis.
Treatment: perform myofascial release in abdominal area first which decrease tension in your hip joint followed by the specific hip muscle myofascial and trigger point release. Stretching and strengthening program
4. Piriformis syndrome
Myofascial tightness and trigger points in piriformis (hip external rotators) cause pain in the back of your hip with/ without radiating pain down to upper or lower leg. It sometimes presents with just calf tightness and discomfort without any symptom of piriformis muscle.
Treatment: Need to release trigger points in Gluteus maximus, piriformis and other hip external rotators.
Piriformis syndrome link ➡️
5. Achillis pain (Achillis tendinitis, Achillis tendonitis)
Achilles tendon is the structure transmitting lots of tension between the foot and calf muscle. This tendon can get excessive stress due to high impact exercise including jumping and running. Achilles tendon has more damage if the calf and arch muscles are not functioning well due to inflexibility and tightness. Under these conditions, the tendon accumulates scar tissues and adhesion in the tissues resulting in pain and stiffness.
Treatment: stretching and flexibility exercise program for foot and calf muscles, shockwave therapy is very effective, manual therapy including myofascial trigger point therapy and Glaston scar tissue release tool, eccentric exercise program