With sky rocketing gas prices it sure has our wanting to get into our vehicles and drive around to do our ever day errands straight up frustrating if not down right aggravating. And if history is any indication these gas prices are going to just keep going up and up, and sure not coming down anytime soon. So what to do? How can I save some money? Especially for those who are on a strict budget diet. Or those who are diving those gas guzzling SUV's. Well! Strap on those sneakers, running shoes, gym shoes or what ever you want to call them and get to runnin and walking. Thats right I said it. I know, I know...You live to far from town , I don't have the time or I just don't want to do it. There are a few good ways to overcome those excuses and make it fun, yes fun. If your town or grocery store is out of walking or running range you can always drive with in a few miles and park. Then strap on that backpack and get to walking or running. But there's not enough room in my backpack? That's not an excuse, so see if you can borrow if not find a cheaply priced baby jogger, you can usually find one at a consignment store. That jogger can now double as a shopping cart and your errand runner.
Another great thing to consider is to buddy up with a friend or neighbor, make it a weekly thing. Pick a day that works for you both and that day can become "Runnin Errand Day". By getting creative with your errand running you can save quite a bit of money per month, all by grabbing those running shoes, backpack ( I use an Osprey backpack) and your jogger.
Not only will you be saving money on gas, helping the enviroment and hey maybe even saving on a gym membership, just think of all that great exercise you will be getting, fresh air you'll be breathing and pounds you could be dropping. Its a win win! So get out there, have fun and remember to Live It...Seek It...Run It! Richard
Tuesday, February 28, 2012
Sunday, February 26, 2012
Patellofemoral Pain Syndrome? By Angela Sneed, ATC, LAT...Owner of Advanced Athletic Training Solutions
What is Patellofemoral pain syndrome?
Another common injury that I see and treat is Patellofemoral pain syndrome (PFPS). It is a syndrome characterized by pain or discomfort that seems to originate from contact of the posterior surface of the patella (back of the kneecap) with the femur (thigh bone). It is the most frequently encountered diagnosis in sports medicine clinics.
The cause of pain and dysfunction often results from either abnormal forces (e.g. increased pull of the lateral quadricep retinaculum with acute or chronic lateral PatellaFemoral (PF) subluxation/dislocation) or prolonged repetitive compressive or shearing forces (running or jumping) on the PF joint. The result is thinning and softening (chondromalacia) of the articular cartilage under the patella and/or on the medial or lateral femoral condyles, synovial irritation and inflammation and subchondral bony changes in the distal femur or patella known as "bone bruises". Secondary causes of PF Syndrome are fractures, internal knee derangement, OsteoArthritis of the knee and bony tumors in or around the knee.
Specific populations that are at high risk of primary Patellofemoral Syndrome include runners, basketball players, young athletes and females especially those who have an increased angle of genu valgus (aka "Q-Angle" or commonly referred to as "knock-knees"). Typically patients will complain of localized anterior knee pain which is exacerbated by sports, walking, sitting for a long time, or stair climbing. Descending stairs may be worse than ascending. Unless there is an underlying pathology in the knee, swelling is usually mild to none. Palpation, as well, is usually unremarkable.
Treatment of Patellofemoral Syndrome:
Exercises
Quadriceps strengthening is commonly suggested because the quadricep muscles help to stabilize the patella. Proper form is very important. Inflexibility has often been cited as a source of patellofemoral pain syndrome. Stretching of the hip, hamstring, calf, and iliotibial band may help restore proper biomechanics. The use of a foam roller may help to add flexibility and relieve pain from sore or stiff muscles in the leg.
Rest
Patellofemoral pain syndrome may also result from overuse or overload of the PF joint. Because of this, knee activity should be reduced until the pain is resolved. Those with pain originating from sitting too long should straighten the leg or walk periodically. Those who engage in high impact activity such as running should consider a nonimpact activity such as swimming or aerobics on an elliptical machine.
Ice and medication
To reduce inflammation, ice can be applied to the PF joint after an activity. The ice should be kept in place for 15 to 20 minutes. Additionally anti-inflammatory drugs such NSAIDs can also be taken immediately after an activity.
Taping and braces
In addition to physical therapy, external devices such as braces and tape could be used to stabilize the knee. These devices will not correct the underlying source but may prevent further injury. For this reason, they should be used in conjunction with and not take the place of physical therapy. The technique of McConnell taping has been helpful in some studies.
Arch support
Low arches can cause over pronation or the feet to roll inward too much increasing the Q angle and genu valgus. Poor lower extremity biomechanics may cause stress on the knees and ultimately patellofemoral pain syndrome. Stability or motion control shoes are designed for people with pronation issues. Arch supports and custom orthotics may also help to improve lower extremity biomechanics.
Friday, February 24, 2012
Great article on I.T. band issues. By: Angela Sneed, ATC, LAT Owner of Advanced Athletic Training Solutions
Iliotibial Band Syndrome
In my practice I see many people who suffer from Iliotibial band syndrome. Iliotibial band syndrome is a common injury to the thigh, generally associated with running, cycling, hiking or weight-lifting (especially squats). Also known as ITBS.
ITBS is one of the leading causes of lateral knee pain in runners. The iliotibial band is a superficial thickening of tissue on the outside of the thigh, extending from the outside of the pelvis, over the hip and knee, and inserting just below the knee. This band is crucial to stabilizing the knee during running, moving from behind the femur to the front while walking. Continual rubbing of the band over the lateral femoral epicondyle,combined with the repeated flexion and extension of the knee during running may cause the area to become inflamed.
ITBS symptoms range from a stinging sensation just above the knee joint (on the outside of the knee or along the entire length of the iliotibial band) to swelling or thickening of the tissue at the point where the band moves over the femur. The pain may not occur immediately during activity, but may intensify over time, especially as the foot strikes the floor.
The causes of ITBS can result from one or more of the following training habits,anatomical abnormalities, or muscular imbalances:
Training habits:
Always running on a banked surface (such as the shoulder of a road or an indoor track) bends the downhill leg slightly inward and causes extreme stretching of the band against the femur
Inadequate warm-up or cool-down
Excessive up-hill and down-hill running
In cycling, having the feet"toed-in" to an excessive angle
Running up and down stairs
Hiking long distances
Rowing
Abnormalities in leg/feet anatomy:
High or low arches
Supination of the foot
Excessive lower leg rotation due to over-pronation
The force at the knee when the foot strikes
Uneven leg length
Bowlegs or tightness about the iliotibial band. Excessive wear on the outside heel edge of a running shoe (compared to the inside) is one common indicator of bowlegged for runners.
Muscle imbalance:
Weak hip abductor muscles
Weak/non-firing multifidus muscle
While ITBS pain can be acute, the iliotibial band can be rested, iced, compressed and elevated (RICE) to reduce pain and inflammation, followed by stretching. Using a foam roller to loosen the iliotibial band can help prevent and treat ITBS although the treatment itself can be very painful to some. Also, an ultra sound machine can be used around the area to relax it, followed by a machine that utilizes electrode stimulation to the area to further relax it. This can result in more comfort and/or a wider range of motion. Consulting with a doctor or referring to a registered physiotherapist, athletic trainer/therapist, or a massage therapist would be the best solutions. Custom foot orthotics may treat this condition by controlling the amount of inversion (medial rotation) of the foot and thus reducing rotation of the leg and knee (which creates friction of the iliotibial band against the outside of the knee).
A very effective way of off-loading the ITB and restoring VMO control/normal medial glide of the patella, is via "McConnell's Taping", or taping pulling the knee medially (inward). Tape from the bottom half of the patella, to under the knee over the patella tendon. When this is done firmly, they should notice it feels 'stronger' or 'less painful.'
Other treatments available for this injury use a compression wrap to mobilize the ITB where the tendon meets the knee. This is called an 'IT band compression wrap.’ In severe cases where a conservative approach has failed, surgery can be a good option.
Angela Shirk Sneed, ATC, LAT
Advanced Athletic Training Solutions
Sunday, February 12, 2012
Saturday, February 11, 2012
It's the WHY behind the journey!
Running is not only something that I love to do but it's the journey during that run. Over the years I've taken off out my front door hundreds if not thousands of times with really no reason other than to put in miles. Over the last year or so my running has made me think a lot of others in ways that I never thought before. Such as those who can't run and enjoy that "Journey" like I get to at anytime. People ask me just about every day, why and how do you run so much and they usually say to me "It's so boring" or "I hate running". No running is not fun, it's a mind set. Sometimes putting a purpose behind each run such as weight loss, better health or just training for your first 1/2 or full marathon is a good enough WHY to start running. There's a purpose behind those runs. Also I've discovered that running allows you to do lots and lots of thinking, sometimes funny thoughts pop up in your head, sometimes crazy stuff pops up, you can sometimes get emotional. Running allows you to not only get in excersice but it also allows you to clear your head. You are sometimes your own best therapist during your run.
So in the past year or so while logging in so many miles and doing some crazy thinking a thought popped up in my head. I said to myself, self, turn what you love to do into benefiting others. During one of my long runs, as I turned onto Brawley School Rd a thought popped into my head. My wife and I volunteer at our local soup kitchen so why not start "Running 4 Hunger". And so after finishing that run I came home went straight to my computer and posted what I was going to do for the Mooresville Soup Kitchen and the support was overwhelming. That was the start of the "WHY" behind the now journey of my runs.
Miles 4 Hope- Well this was not only a monumental task as far as trying run 100 miles in less than 24 hours but putting together something like this in less than 30 days.When the thought came to me thanks to my good friend Lorrie Cassanos who introduced me to a wonderful friend of hers Nilsa Maldanado. Nilsa had stage 4 cancer and thats when the light bulb went off and I asked Lorrie, what do you think about doing a run for Nilsa. She said that sounds AWESOME! So it was on. My first phone call was to 2 people who without them Miles 4 Hope would never have happened.
Starr Kiser and Coral Riley, not only great friend of mine but 2 of the most wonderful, kind hearted people anyone can meet and owners of the best event planning business in the Charlotte area. They are the owners of Slick Events and when I called Starr and told her of my crazy ass idea, she said 3 words "BRING IT ON!" And boy did they deliver and in 30 days with the help of so many wonderful sponsors, friends, my wonderful wife Andrea, daughter Alaysia and the community which a lot of them are on the side of my blog helped bring this wonderful event together.
To be able to not only do something like Miles 4 Hope and Running 4 Hunger but to have the WHY behind it all. WHY am I doing all this, well there's a reason, its for those who can't, like Nilsa. For those family's who wait in line for hours for food and who are looking for that one meal to feed there child or children, thats WHY. Giving back to my community has become very important to me and by doing it with my legs and feet is the biggest joy for me. I will never go through the pain and suffering during any run like what Nilsa went through during her bout with stage 4 cancer or that family waiting in that line at the soup kitchen hungry and hoping its not there last meal.
I will continue to have the WHY behind every journey, to do what ever I can for those who are less fortunate and for those who need the help.
So I ask you! What is your WHY? How are you going to give back to your community. It doesn't matter how small of a donation or how little of your time, it all ads up to helping that one person who may need that one last meal, one last pair of shoes or that one dollar to help them get over that hump. We've all been there in some way or another, please don't be afraid to give back and trust me when I tell you this...Its the best damn feeling ever. So Live it...Seek It...Run it! Richard
So in the past year or so while logging in so many miles and doing some crazy thinking a thought popped up in my head. I said to myself, self, turn what you love to do into benefiting others. During one of my long runs, as I turned onto Brawley School Rd a thought popped into my head. My wife and I volunteer at our local soup kitchen so why not start "Running 4 Hunger". And so after finishing that run I came home went straight to my computer and posted what I was going to do for the Mooresville Soup Kitchen and the support was overwhelming. That was the start of the "WHY" behind the now journey of my runs.
Miles 4 Hope- Well this was not only a monumental task as far as trying run 100 miles in less than 24 hours but putting together something like this in less than 30 days.When the thought came to me thanks to my good friend Lorrie Cassanos who introduced me to a wonderful friend of hers Nilsa Maldanado. Nilsa had stage 4 cancer and thats when the light bulb went off and I asked Lorrie, what do you think about doing a run for Nilsa. She said that sounds AWESOME! So it was on. My first phone call was to 2 people who without them Miles 4 Hope would never have happened.
Starr Kiser and Coral Riley, not only great friend of mine but 2 of the most wonderful, kind hearted people anyone can meet and owners of the best event planning business in the Charlotte area. They are the owners of Slick Events and when I called Starr and told her of my crazy ass idea, she said 3 words "BRING IT ON!" And boy did they deliver and in 30 days with the help of so many wonderful sponsors, friends, my wonderful wife Andrea, daughter Alaysia and the community which a lot of them are on the side of my blog helped bring this wonderful event together.
To be able to not only do something like Miles 4 Hope and Running 4 Hunger but to have the WHY behind it all. WHY am I doing all this, well there's a reason, its for those who can't, like Nilsa. For those family's who wait in line for hours for food and who are looking for that one meal to feed there child or children, thats WHY. Giving back to my community has become very important to me and by doing it with my legs and feet is the biggest joy for me. I will never go through the pain and suffering during any run like what Nilsa went through during her bout with stage 4 cancer or that family waiting in that line at the soup kitchen hungry and hoping its not there last meal.
I will continue to have the WHY behind every journey, to do what ever I can for those who are less fortunate and for those who need the help.
So I ask you! What is your WHY? How are you going to give back to your community. It doesn't matter how small of a donation or how little of your time, it all ads up to helping that one person who may need that one last meal, one last pair of shoes or that one dollar to help them get over that hump. We've all been there in some way or another, please don't be afraid to give back and trust me when I tell you this...Its the best damn feeling ever. So Live it...Seek It...Run it! Richard
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