Tip of the Week

Pain in the pelvic area

Lumbar, sacro-iliac or hip problems are characterized by pain in the back, the buttocks or the hip. The main cause of this type of problem is a rapid increase in the volume, intensity or going down hills. Be progressive! Several exercises and deep strengthening control of the trunk and some proprioception exercises on the Swiss ball help to heal this kind of problem.
Pain under the front of the foot

A metatarsalgia is characterized by pain in front of the arch of the foot, just before the toes. The main cause of this syndrome is a rapid increase in the intensity of training (speed, jumps, hills, intervals). Be progressive! A metatarsal support and some exercises for strengthening the muscles of the foot are interventions that are frequently used for this type of problem.
Pain in the heel

The fat pad syndrome is characterized by pain in the center of the heel. The main cause of this syndrome is a rapid increase in the volume of training (time or number of miles run per week) associated with a poor running technique! Some specific tapings associated with low heel shoes are frequently used for this type of problem.
Pain under the foot

The plantar fasciapathy (fasciitis) is characterized by pain in the heel or arch of the foot. The main cause of this syndrome is a rapid increase in the intensity of training (speed, jumps, hills, intervals). Be progressive! Stretching the plantar fascia, certain tapings and some exercises for strengthening muscles of the foot are frequently taught interventions for this type of problem.
Pain on the foot

A metatarsus stress fracture (bones of the foot) is characterized by pain at the top of the foot. The main cause of this syndrome is a rapid increase in the intensity of training (speed, jumps, hills, intervals). Be progressive! A metatarsal support, some tapings, but above all a little rest are interventions frequently taught for this type of problem.
Modern illness

Obesity, type II diabetes, cardio-vascular diseases, certain cancers, and osteoporosis represent more than 70% of all sicknesses … and all of them can be highly reduced with physical activity.
The body adapts

Remember that your body adapts well as long as the stress you are putting on it is not larger than it’s capacity of adaptation. The majority of overuse injuries come from an overload on the anatomical structures (bones, cartilages, tendons, muscles). Each new stimulus must be integrated progressively (quantity of trainings, shoe or surface change, etc).
Pain

Pain is the first sign telling a runner that his anatomical structures are tired. One must respect it. The runner must reduce his everyday activities (including training) by resting for 2 days before progressively going back to training without pain. If pain persists, the runner should consult a specialized health practitioner.
Overtraining

A runner will know that yesterday’s training was a little too difficult and that he has not yet recuperated, if the next morning his rest heart rate is 6-10 beats higher than his normal one (average of the previous mornings). In that case, a runner should take the day off and rest!
The body has limits

A runner knows that he has exceeded his own capacity to adapt when he feels pain during or after training, if he sees swelling or feels stiffness in the morning. That is a dangerous zone, which exposes his body to injuries … so he must be careful and listen to his body.
Health in running

Some studies have shown that physical activity decreases the incidence of Alzheimer by 50%, of colon cancer by 60% and the risk of death (in general) by 63% so… Be perseverant and keep it up!
Running shoes

It is highly recommended to gradually change your running shoes when they become an exacerbation factor of a biomechanical vice (deformation or wear of the sole). Transferring from an old to a new shoe must be done progressively. First of all, one should walk with his new shoes in the house for two days to break them in. Then, should integrate them slowly (two small trainings the first week, three trainings the second week, four trainings the third week, etc).
Cross-training

When injured, complete rest is rarely the best therapy. In aiming to keep up his athletic qualities and to accelerate the healing process (good vascularization of his injured structures) it is suggested the runner finds an activity to stay fit. That activity (biking, aqua-jogging, swimming, etc) will work his heart without worsening his injury. In other words, painless cardio.
Overtraining

A runner who increases his training sessions and feels symptoms such as: decrease in performance, frequent infections, general fatigue, loss of weight and appetite, low libido, headaches, sleep disturbances, persistent pain … may be overtraining. Vigilance is required. A few days of rest will help one recover. If it lasts, he should consult a physician.
It's cold and it's snowing, get outside and enjoy!

Landing on flattened irregular snow is an excellent stimulus for everything that touches proprioception and stimulation of stabilizer muscles. For those who are steping out from the off season, it's the right moment to smoothly integrate most minimalistic shoes with trail crampons and a lighter and more efficient running gait. The slippery snow will automatically get you to run with smaller strides to avoid slippering and the irregular nature of the snow will allow you to gently go from heel striking to midfoot striking.
It's winter, beware of the surface change!

The new snowy surface will bring biomechanics change, be progressive! Cutting your training volume by 2 for the first snowfalls and take 2 to 3 weeks to come back to your regular volume will be wise.
It's winter time, train in volume!

During the cold season, it would be important to privilege volume rather than speed training because cold and intense efforts seem incompatible on certains points: warming up is ore laborious and substantially increases the risk of pulled muscles, tendinitis and articular pain while cold air gasping could irritate or burn your airways.
Running in snowshoes, why not?

This more and more popular sport in northern countries is an excellent way to vary your training. The increase of cardiovascular demand by the additional weight on your feet, the proprioceptive work induced by the variety of surfaces and the global muscular work are good reasons for you to try it out. Attention! Be progressive!
Medical staff

Support for a runner, may it be for a high level one or not, must be done by a competent, specialized and comprehensive professional. For that reason he should never accept final recommendations coming from non runner professionals (physio, chiro, doctor, etc).
Emergency care

If an important and sudden pain appears (sprain, pulled muscle, muscle contusion, etc), a runner must quickly apply ice for 15 minutes on the injured region, immobilise it with an elastic binding, relieve the member by using crutches and consult a specialized physician, who will be able to evaluate the injury and advise you for the rest of the treatment.
Foot orthoses

Plantar orthoses as the first option is not specified in the majority of a runner’s injuries. They may be necessary when dealing with a major pathology, which is not easily corrected with an exercise program. The professional that will help a runner make the proper choice must be a specialist, must be conscious of the specific requirements in running and must work with a group of specialists.
Foot orthoses

The conditions most prone to wearing plantar orthoses are foot pathologies, such as metatarsalgia and tatalgia, which occur in a runner that has a hollow foot. A runner should wear for a short term only and the professional who will make the plantar orthoses must be a specialist, be aware of the specific needs running and must work with a group of specialists.
Quality of sleep

Regular physical activity will help the quality of your sleep. On the other hand, doing an intense activity before going to bed will keep you from sleeping.
Anti-inflammatory pills

Anti-inflammatory pills inhibit le natural healing process and consequently make your tissues more fragile. Avoid using “Advil, Motrin and Ibuprophen” without a proper recommendation of a health practitioner.
Strength training

Solidifying one’s body is a good way to prevent injuries from happening to an athlete. A stabilisation, reinforcement and specific proprioception program may be done directly at home.