Patellofemoral syndrome taping
Taping is the best way to control pain from patellofemoral syndrome. Initially popularized by McConnel with a rigid tape, this taping is now applied with an elastic tape called "neuro-proprioceptive", as efficient but also much more comfortable.
Many designations and products exist for this type of tape with very similar effects if the same application technique is used.
Strenght, endurance and glutes motor control is more and more defined as an essential element to the prevention of knee injuries. These exercises are fundamental in the rehabilitation of patellofemoral syndrome and iliotibial band syndrome.
Core exercises - Outer unit
Muscle control exercises of abdomino-lumbar muscles are essentials to a good core stabilization. Stuart McGill popularized and refined these exercises that he named “The Big Three”. These exercises can be coupled in addition with exercise ball work that will stimulate your proprioception.
Lumbar back pain in runners is often non-specific to a precise pathology. When muscle tensions and pain are predominant, the neuro-proprioceptive taping is an effective treatment.
Try it... you'll like it!
Choice of red, blue, black... and pink :)
Taping medial tibial stress syndrome (shin splints)
Two tapings for leg pain. The first one, circular, is very supportive and protective and can be used for distal tibial and fibular stress fracture like shin splints with important symptoms. The second one, less supportive, is ideal for more proximal tibial stress syndrome where circular taping is less appropriate, or for less important shin splints symptoms.
Warm-up and preparation to training
Here is the preparation to a training session by a top athlete. From the small jog to gradual accelerations, Genevieve Thibault shows in detail the educational ABCD (functional ballistic stretching) that are essential for a good preparation for any training involving speed or intensity. These movements are also a good way to strengthen your body. Note the "black and white" segments that are not part of the recommendations ... lack of stability, too much amplitude, non-functional ...
To be executed before speed training and before a performance.
Eccentric hamtring strengthening exercise
Here's a serie of exercises for the treatment of proximal hamstring tendinopathy. Also called "buttocks pain", this pathology in runners is characterized by a well localized pain just under the buttock fold.
These excentric exercises shall be done one after the other, from 20 to 40 repeats each, in 2 distinct sessions per day. A progression of the difficulty is possible by increasing the load or the tension on the elastic.
Taping Fat pad syndrome
Here's a good way to decrease originating from fat pad syndrom (heel pain). This taping will give you the feeling that your pad is protecting you again... it will reduce significantly the impact loading pain and will allow some runners to run again. Attention, this taping decreases the stress on painful tissues. Use it for many months and it could fragilize these same tissues!
Basics rules in the application of a staandard taping stay the same : clean skin, not allergic to glue, not to hairy (not a problem here at the heel..), keep it for maximum 2 days, ...
Here is a demonstration in action of the ABCD gait sequence performed by Geneviève Thibault, Canadian 100m champion in 2006. From this decortication of a running stride will emerge isolated mouvement dynamics that will help athletes and good level runners in: preparation to speed training, functional ballistic flexibility, specific functional strengthening, voluntary adding mechanical stress, ...
The video will stop and show each sequence of a running stride (ABCD): A. High knee (active flexion) / B. Grounding (active support) / C. Propulsion (semi-passive extension) / D. Recovery (butt-kick)
Whether it is for 100m or 100km, the basis of this demonstration will remain the same. Only the range of motion will change.
Plantar fasciopathy taping
Here's a good way to reduce pain originating from a plantar fasciopathy. This neuro-proprioceptive taping has no real mechanical support effect but helps the active support of pronation (proprioceptive perception of the pronation motion) and interferes with the sensation of pain originating from the foot (gate control theory).
The basic rules for the application of a neuro-proprioceptive taping remain the same: clean skin, no allergy to glue, cut corners, not to touch the adhesive glue before application, 4-day application ...
Strengthening intrinsic muscles of the foot
This exercise strengthens intrinsic muscles of the foot (the small muscles in the foot and those below the foot). These exercises are excellent for actively support the subsidence of hypermobile feet. They are also a good tool in the treatment of plantar fasciopathies (also known as plantar fasciitis or plantar aponeurosis). Another good use for this type of exercise is to stimulate the sleeping muscles that have been weakened by the use of orthotics or traditional shoes that are rigid and absorbent with raised heel. Therefore include them in the transition to minimalism or withdrawal of an orthosis.
Good exercises ... especially good connection between your muscles and your brain!
Eccentric Triceps Surae Strenghtening
Here is the exercise of choice for the treatment of Achilles tendinopathy (also known as tendinitis or tendinosis). This eccentric exercise can be done twice a day, 3 sets of 20-40 repetitions. A progression of difficulty is also suggested to increase the exercise's demand or make the exercise more functional.
This exercise can also be performed against shin splint, peroneus or tib post tendinopathy and plantar fasciapathy (fasciatis).
Iliotibial band taping
This iliotibial band taping will help the runner that has pain on the side of the knee to run longer before the pain appears. This works well for syndromes that are not too limiting. More severe cases will need to be combined with local treatments such as anti-inflammatory. Taping to be applied 30 minutes before your workout. Also remember the few key tips for ilio tibial band syndrome:
1. Do not run downhill
2. Split your continued training runs with some minutes of walking
3. Keep the quality / speed, but cut the volume
4. Run on uneven surfaces like cross-country
5. Talk to your therapist about glute exercises...
Running shoe modifications
This short explicative video is about physical adaptations that can be done with a running shoe to treat foot pathlogies.
Video for all (health professionals, professional trainers, running shoes retailers, and smart runners...).
Two key factors explain why some people have good biomechanics (safe and effective): the repetition of the gesture (training) and the good feeling of their support (to minimize interference with a minimalist shoe). Good running biomechanics can be greatly affected by the wearing of big bulky shoes.
Here is an example of comparison between the beginner runner with big shoes and a more experienced runner wearing shoes closer to the ground. You can note the distinct features described by the narrator by observing the slow motion running gait.
Here is the exercise of choice for the treatment of patellar tendinopathy (also known as tendonitis or patellar tendinosis). This eccentric exercise can be done twice a day, 3 sets of 20-40 repetitions. A progression of difficulty is also suggested to increase the exercise's demand or make the exercise more functional.
This exercise can also be performed against iliotibial tract syndrome, patellofemoral syndrome, hip problems and lower back.
Core exercise, inner unit
Muscle control exercises of the deep muscles of your core are an integral part of rehabilitation programs for lumbar and pelvic back problems of runners. These exercises can be added with work on an exercise ball that will boost your proprioception.
Enjoy your exercise!