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As we approach the start of the 2012 Los Angeles Marathon on March 18th. We want to take a moment to wish each and every participant a safe and healthy marathon experience.
Enjoy the moment that is marathon racing and do your best. Rest assured as the race approaches that your training will serve you well on race day. Know, that with each marathon it is estimated that each runner will take between 25,000 and 30,000 steps (1). It is always better and safer to take more than not enough we recommend to strive for 180 foot contacts per minute. With each step ground reaction forces up through the runners kinetic chain from the ankle to the hips and lower back increase by several times the individuals body weight. (2) With this being stated, it is a given that many of the participants in the marathon this Sunday will experience some type of pain or discomfort or may even experience an injury following the race. This is especially true of those who are completing there first marathon. Just know that unfortunately, this may be “par for the course” so to speak as each individual race concludes. Common injuries following, and often leading up to, a marathon include: anterior knee pain, Illio-Tibial Band ITB syndrome, Achilles Tendonopathy, Plantar Fasciitis, and Pain in the Lumbo-Pelvic Complex of the low back. Not to mention the usual muscle aches and pains you will encounter and the increase in blisters, especially when it is wet (given the upcoming forecast). Apply more Vaseline/skin lube in the toes, heel, arm pits, or where there is repeated friction. Read the full story »
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Tagged with: LA Leggers • LA Marathon • Long Distance Running • Los Angeles Marathon • Paulseth & Associates Physical Therapy • Running Tips • Stephen Paulseth • Stephen Paulseth MS PT SCS
With marathon training in full swing and with many people embarking on their longer weekend runs, runs upwards of 15 to 20 miles plus, it is so very important to maintain your health at this stage of training.
Tagged with: Back Pain • Healthy Back • LA Leggers • Long Distance Running • Marathon • Marathon Training • Paulseth & Associates Physical Therapy • Running Tips
By Safi Madain BS, CSCS | Contributing Author | Based on Safi’s article “Is it Goo for you?”
The Goo. Does this stuff really work while running? Some brands claim to give boosts of energy, while …
Tagged with: Long Distance Running • Marathon • Marathon Training • Nutrition • Performance Enhancer • Safi Madain BS CSCS
The purpose of this clinic is to provide YOU, a Bodies in Motion member, with exclusive access to a free 15 minute injury screening by a licensed Physical Therapist !
Tagged with: Injury Prevention • Injury Tip • Meridian's Bodies In Motion • Paulseth & Associates Physical Therapy • Physio Performance Center
Running with pain is exactly that – A PAIN. Hip pain, hamstrings, hip snapping, shin splints, IBS, dislocating kneecap, arch pain and more can wreck your run. Paulseth & Associates Physical Therapy and Physio Performance Centers are offering all LA Leggers a FREE initial consultation.
Tagged with: LA Leggers • Running Tips • Special Offers
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“I have pain over the outside portion of my elbow. Is this “tennis elbow”? What if i dont play tennis?”
Answer:
Lateral (outer) elbow pain over or near the bony protuberance is frequently labeled “tennis elbow” and …
Tagged with: Elbow Pain • Lateral Epicondylitis • Tennis Elbow
The nervous system is essentially a continuous structure that begins with the brain and runs throughout the entire body down to the fingertips and toes.
Ideally, this system slides and moves without disruption in the body …
Tagged with: Carpal Tunnel • Cervical Radiculopathy • Ergonomics • Nerve Compression • Neurodynamics • Paresthesia • Posture • Stephen Paulseth • Stephen Paulseth MS PT SCS
Do you feel your office or work station is the source of your pain?
Poor ergonomics at a work station can be the cause of decreased work efficiency, decreased production, and increased health care costs. Paulseth …
Tagged with: Ergonomic Assessment • Ergonomics
Many of us spend 1/3 of our lives in bed. For this reason, proper pillow positioning is important for preventing neck pain.
Individuals need to position their pillows so that their head and neck are in …
Tagged with: Neck Pain • Pillow Position • Sleep
Ice Therapy
Ice therapy can be used on acute injuries, meaning a recent injury that has caused swelling, pain and/or redness. Acute injuries usually will result from a sudden fall or trauma such as an ankle …
Tagged with: Heat Therapy • Ice Therapy • Injury Tip
To stretch the left psoas, kneel on the left knee with the
right foot out in front and the knee bent to about 90°.
There are three steps to this exercise.
Place the lower left leg slightly …
Tagged with: Hip Flexor • PSOAS • Stretching • Stretching Tips
One of the questions we receive most often concerns heel pain, which may begin during a long run and persist after the run. Some people even experience pain when putting weight on the heel the …
Tagged with: Heel Pain • Long Distance Running
No doubt many of you have read numerous sources on how to prepare for the big race and have heard many different tips and techniques to be optimally prepared for the marathon. It is important that you don’t compare your personal regimen with others around you.
Tagged with: Marathon • Marathon Training • Running Tips • Stephen Paulseth • Stretching
Probably it was not planned that way, but “SATC” coincided with what became the Year of Evil Shoes at the American College of Sports Medicine’s recent annual meeting, at which two featured research studies discussed how different types of footwear — flip-flops and high heels — might adversely influence fitness.
Tagged with: Fitness • Healthy Feet • Howard Schneider • Stephen Paulseth
