The Short Foot Exercise - The Plantar Fasciitis Fix

For today's blog, Beaverton chiropractor, Dr. Adam Meisenhelder discusses foot pain and the short foot exercise.

For active runners, foot pain is an all too often partner on the road and trail.  Plantar Fasciitis, Achilles tendon pain and metatarsalgia are a few of the problems one can experience as a result of faulty foot and lower-leg mechanics.

The causes of these injuries are complicated, and include both biomechanical dysfunction and tissue overload.  Current thinking on the mechanism of plantar fasciitis is that the intrinsic foot muscles do a poor job of controlling forces going through the foot. If the stresses of running and walking aren’t distributed efficiently, we over stress the plantar fascia, triggering injury in the form of torn tissue, and pain. We then need to find a way to unload the stressed tissues. so, if weak or inhibited foot muscles are part of the problem then how do we correct this?

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Kettlebell Squat Progressions

Dr. Meisenhelder of Back In Motion Chiropractic & Sports Rehab in Beaverton, Oregon demonstrates a few kettlebell squat variations today. It should be pointed out that the single-leg squat depth should be a tad bit lower - I'll blame it on lack of warm-up and the dress pants:))

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Plank Progressions

In this blog, Dr. Meisenhelder of Back In Motion Chiropractic & Sports Rehab in Beaverton, Oregon, demonstrates a variety of front plank progressions - beginner to advanced.

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Step-Down For Runner's Knee & IT Band Syndrome Relief

Runner's knee (Patelofemoral pain syndrome), is a relatively common overuse injury associated with running. It is a generalized diagnosis, with symptoms of pain above and around the kneecap. The cause of runner's knee is typically a biomechanical instability of the hip, as opposed to an actual pathology of the knee. This is most easily diagnosed through slow motion analysis of the affected runner. What you will typically see in the mid-stance of the running gait is a dropping of the hip on the same side as the affected knee. This hip drop causes the femur (thigh bone) and tibia (shin bone) to internally rotated, thereby putting higher stresses on the knee. The increased rotational stress will affect the ability of the kneecap to track properly in the grove of the femur, ultimately causing pain. Additionally, the increased stress can cause injury to the patellar tendon, and other ligaments of the knee. 

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