Sciatica: What is the Source?

sciatica_legpainSciatica: What is the Source?

One of the most common things that I see in my office is Sciatica.  In fact, many patients come to their first visit and tell me straight away that they have sciatica.  Self diagnosis is common today as you can find anything you want on the internet.  However, what most people don’t understand is that sciatic symptoms can have multiple different causes.  This means that sciatica treatment can vary depending on the primary cause.  The real trick is to uncover the true source.  Is is stemming from poor soft tissue health in the low back?  Scar tissue build-up in the hips and glutes? Poor pelvis function?  Poor lumbar spine function?  A herniated disc in the lower back?  Poor postural position of the low back and pelvis?  Or more commonly, is it a combination of many of these?  Many times therapists take a cookie-cutter approach to sciatica.  Adjusting the lumbar spine and pelvis, stretches for the piriformis, and maybe some electrical stimulation to the area.  This can sometimes help overcome the pain and symptoms, but most of the times function is never addressed.  This is the real source of the problem.  Some dysfunction in postural positions or movement has taken place that led to the problem.  Unless this is addressed the problem is likely to return.

The other issue I see is that people many times have an MRI that is done because of nerve symptoms that are present.  While this is not a bad idea you always have to remember that the pain is not always caused by what is found in the MRI.  For example, if you take an MRI of someone’s low back, many times you are likely to find that is does not look perfect.  You may find some mild narrowing of spaces or even some mild disc bulging.  This does not mean that you can automatically assign these findings to the source of all the patient’s pain.  This is why many times surgery to the lumbar spine fails to resolve the patients complaints.  The surgeon did a great job at making the MRI look ‘normal’, but it may not have been the actual thing that was causing the symptoms in the first place.  In fact, in the vast majority of cases conservative care will be enough to take care of the symptoms and restore function without pain.  However, there needs to be a comprehensive approach to this care.  You must address the soft tissue health, the proper joint function, the nerve health, postural positions, strength capacity, AND movement patterns.  You cannot just pick one and roll the dice.  If you fail to correct postural and movement patterns then treatment will likely fail or the problem will shortly reoccur.  We see this many times in our office as patients come to us after numerous other practitioners have failed to resolve the problem.  This is not because they are bad at the services they provide, it is simply because they did not address all of the problems at the same time.

Understand the basic premise behind sciatica treatment is taking pressure off of the sciatic nerve, wherever the compression may be happening.  Whether this is caused by scar tissue, poor joint movement, or poor functional patterns, it doesn’t really matter.  All we have to do is uncover all the dysfunctions, restore normal function, and then let the body heal on its own.  If you are suffering from sciatica, just make sure that your sciatica treatment program is comprehensive and addressing all these areas to ensure you the best chance for success.

Recovery: The Missing Link

recovery_nutrition_for_runnersRecovery:  The Missing Link

When someone is training, whether it be for an event or just to get in better shape, many hours are spent not only planning each days’ activities, but also in working towards a goal.  Most athletes spend most of their time making sure that they get enough training hours into each week.  A smaller number of athletes spend adequate time ensuring that their nutrition supports their training efforts (which is as equally important as the training itself).  However, very few athletes give enough attention and respect to one of the most important parts of training: Recovery.  Recovery is the glue that holds everything together.  Without this glue, areas in the body will gradually become dysfunctional and begin to fall apart.  Physical training, in any form, pushes the body to its limits.  This causes the body to breakdown as limits are surpassed and the athlete tries to make improvements; as muscles and other soft tissues are stressed, as in training, they essentially breakdown and cause micro-tears in the muscle fibers. After training, the body responds by building that tissue up stronger than before to support such efforts the next time.  This is how muscles become larger and performance is increased.  Now, what happens if you put your body through the same physical stress before it has had time to recover?  Essentially, you will be breaking down tissue that began the day at 90% instead of 100%.  This means that by the time you are done training you will have once again broken down the muscle tissue, but this time to a greater extent since you were not 100% at the start of training.  Now, the body is a remarkable machine that can adapt to many situations and learn to cope with many stresses.  By no means does this mean that you have to be 100% rested and fresh before each day of training.  However, if this scenario is repeated numerous times you can see how eventually the tissue will not be able to withstand the same levels of training.  Soon the tissue will be starting the days’ training at 20% and little work can be done before the tissue fails and injury occurs.  Recovery is a complex puzzle that requires more than just a little time off.  Understanding the importance of recovery and how to implement it correctly into your training plan will not only boost performance, but it will keep you active and injury free.  In my many years of clinical practice I have seen numerous athletes competing in a wide variety of recreational and professional sports.   Those who pay attention to the various parts of recovery almost always do better in competition.  There is a simple reason for this: improved recovery = an increased ability to train harder = better results!  In my opinion, the success rates of training programs hinge on the things done when you are not actually training!

Cannons and Canoes

cannon

Cannons and Canoes

One of my favorite quotes as it relates to power creation in the human body I read many years ago in Stuart McGill’s “Ultimate Back Fitness and Performance”. When speaking about how the body can generate the most power the book says, “You can’t fire a cannon from a canoe”. This image has stuck with me ever since I first read it and seems to simply explain how we need to address the athlete’s conditioning if we want to ultimately create maximum power. The absolute, crushing power of a cannon ball shot from a cannon is unmistakable. If you decided one day that you wanted to create a cannon with more power that could ultimately create more force, the first instinct would be to build a bigger cannon that used a bigger cannon ball. This is often the same instinct that we have as athletes when it relates to our sport. Getter faster on the bike means getting a better bike, a lighter shoe, a lighter wheel, or more aerodynamic frame. To get faster, runners want to get the best shoe and just run more miles. To get bigger muscles athletes think only to lift heavier weights and lift them more often. While all of these things do help to improve the performance of the athlete, the most important piece of equipment is often neglected: the body.
Let’s look back at our example of the cannon. What if all the focus was placed on building a bigger cannon and heavier cannon ball without paying much attention to the stability of the cannon. This is eloquently illustrated by thinking about firing a cannon from a canoe. If you put a powerful cannon on a canoe and fired it, the explosion would cause more energy displaced in the movement of the canoe rather than in the propulsion of the cannon ball. This same principle can be seen with athletes. Too often athletes are narrowly focused on big muscles and better gear, rather than focusing on the stability of their cannon. Remember that the more you stabilize the cannon, the more power you can create when shooting the cannon ball. Any loss in the stability of the cannon directly relates to loss of power in the firing of the ball. This is no different than the human body. If athletes lack proper stability then maximum power can never be created. This goes for every sport: golf, running, cycling, basketball, football, etc. Taking the cannon off of the canoe and putting it on the ground obviously yields better results. For the highly competitive athlete this needs to be taken one step further. Not only does the cannon need to be on solid ground, but it needs to be completely immobilized so that no energy is wasting moving the cannon when fired. This ultimate stability of the cannon allows for maximum force dispersed to the cannon ball.
For the athlete, this ultimate stability needs to be realized not only through the proper fitness training, but also through optimizing the stability of the internal health. Let’s briefly discuss these two:
Proper fitness training for the athlete needs to be very specific to what muscles and movements are involved in the sport. It also needs to build an athlete from the ground-up. This means making sure there is a proper base strength and muscular control from which power and strength can be built upon. It is far too common to see athletes who focus on power and strength, but have very poor stabilizing capacity and fine motor control.
Optimizing internal health is probably never even considered by the athlete as a way to ‘stabilize the cannon’. This is where I find true performance enhancement can really be achieved. Getting bigger, stronger, or faster is completely determined by an athletes ability to recover. This was discussed at length in a previous blog (read here: http://momentumsportstherapy.com/category/sports-and-fitness/) so we’ll keep it simple here. Just know that improving your overall health is the absolute best way to be able to train harder and recover faster. Using specified lab work, precise nutritional intervention, and high-quality supplementation can give athletes huge advantages in competition.
If you are a serious athlete that either wants to compete at a high level or stay in the sport for many years, start to consider that optimizing your health is the first priority to achieving those goals.

How We Get Bigger, Stronger, Faster

Athlete

Ultimately, the goal of any sport is to get either bigger, stronger, or faster, or a combination of these. While this seems obvious it is beneficial to take a careful look at just how we achieve this so that we can improve each stage. When simplified, there are really four basic steps to get these results:

Stage 1: Put the body through a training stress

Stage 2: Remove stress from the body

Stage 3: Allow the body to adapt and grow

Stage 4: Improved ability for your body to handle that specific training   stress

While this is a very simplistic version of how the process occurs, it is basically how we do it. Most people would look at this and say “No —-, sherlock!”. However, they never really take the time to dissect this. The old-school (and unfortunately still fairly prevalent) thought process is focused almost completely on Stage 1. You get better simply by training harder and longer. While training duration and intensity does play a key part in improvement, it is by no means the only factor. In fact, many times this ‘train harder’ mentality is what promotes injury and decreased athletic performance. Instead, athletes should be focusing more of their attention on Stage 2 and Stage 3 in order to really maximize the Stage 4 process of getting better at their sport. While on the surface this seems fairly easy, it actually becomes a very complex conversation when trying to analyze how to best remove all stressors from the body. You must remember that the body has to deal with all stressors, not just the loads from training intensity. So, the times that you are not actually training does not mean that you have completely removed all stress from your body. Stress comes in many forms and can be present in either physical, chemical, or emotional states. The physiological responses from the body are exactly the same whether you are running from a tiger or getting verbally slaughtered by your boss. Both put the body through stress and make growth much more difficult. For example, the Type A businessman (or woman) whose stress levels are constantly elevated everyday never allows his (her) hormonal system to calm down. The problem with this is that the body’s high-stress hormonal environments are designed to be catabolic (breakdown of the body) rather than anabolic (building up of the body). So, remaining in this high stress state never really allows the athlete to fully experience Stage 3. Not only does this stunt growth or improvement, but it actually puts the athlete at a high risk for overtraining, which is shockingly common. Let’s also say that this person does not sleep very much either, given the hectic work schedule and emotionally stressful position. If an athlete is not sleeping very many hours or is unable to sleep consistently through the night then his/her ability to recover from workouts is dramatically reduced. Sleep is really where our bodies are allowed to regenerate and grow. Growth (or getting bigger, stronger, faster) can only occur when the body is given the proper environment to do so. I could go on and on about various examples that hamper an athlete’s ability to really maximize Stage 2. However, to keep this article from becoming too lengthy I’ll just list some for you. Here are just of few of the other things to consider when trying to maximize stage 2 and your attempt to ultimately get bigger, stronger, faster:

  • Improve sleep quality and duration
  • Avoid all processed foods and added sugar
  • Normalize hormone levels to avoid catabolic (breakdown) environments
  • Eat enough foods and a wide variety of them
  • Ensure inflammation (external and internal) is minimized
  • Supplement the body with key ingredients to ensure growth is maximized
  • Utilize stress-management techniques
  • Avoid prescription medications if possible (consult your doctor first!)
  • Maximize physical recovery through self-practices and/or soft tissue therapy
  • Normalize functional movements to ensure training is not providing excess stress
  • Listen to your body! Know when rest is the proper answer for the day
  • Track resting heart rate or HRV to avoid overtraining
  • Include recovery practices WITHIN your training plan as if it’s part of your training

The reason that these, and others, are so crucial is that if not addressed they not only don’t allow Stage 3 to happen effectively, but they also begin to really limit how effective Stage 1 can be. We all know that you must train hard in order to get better. However, if not done properly the harder you train, the worse the potential injury! Train smarter, not harder. You’ll be surprised how big, strong, and fast you can become if you really pay attention to the ‘other stuff’.

Inflammation Decreases Recovery Potential

Inflammation is the roInflammationot of all evil. In fact, we know that it’s a part of every disease process known to man. The tricky thing is that it can be caused by many different things within the body and if it is present it dramatically hinders the body’s ability to perform properly and recover efficiently. Inflammation can come from overuse, trauma, gut dysfunctions, food sensitivities, improper eating patterns, hormone dysfunction, and many other things. The trick is to figure out if there is inflammation
present, what various things are causing it, and what strategies are needed to eliminate it.

Unfortunately, most people only think of inflammation in situations where they can see visible swelling. A sprained ankle, for instance, creates obvious swelling and the damage is apparent. If the ankle were to stay swollen for many months it would make you concerned and wonder why it wasn’t healing. You would probably then take appropriate steps to seek medical advice in order to determine why the swelling remains and what to do to eliminate it. However, inflammation can be present in your body and causing damage without any obvious signs. This can be the worst kind because it goes for months, sometimes years, undetected and causes continual irritation and destruction. One of the most common causes of systemic inflammation is gut dysbiosis. This is basically just a dysfunction or imbalance of the gut environment. There are many things that can cause this, but all of them cause gut irritation and increased levels of inflammation. Some common things that cause gut inflammation are chronic medication use, food sensitivities, chronic constipation, viruses, excessive bacterial growth, infections, inefficient enzyme production, alterations in acid production, as well as many others. What’s concerning about this list is that many of these are very common. Most people don’t consider GI symptoms like bloating, constipation, diarrhea, etc., to be anything serious. The reality is that these symptoms are telling you that something is wrong! And if these are causing inflammation then your ability to recover from workouts and the stressors of life is drastically reduced.

Another common situation that we see in our office is the dysfunction of the adrenal gland. The adrenal gland is responsibly for many hormones, but most notoriously for cortisol, known as our ‘stress’ hormone. When cortisol is dysfunctional it can not only promote inflammation, but it can also cause problems with sex hormone function and your body’s ability to regulate blood sugar effectively. These things can further lead to promotion of inflammation. Since our collective stress levels have never been higher in the history of mankind, this is an important area to normalize in the body. Especially for athletes, whose use of cortisol is increased due to the stress of training on the body. Training, by nature, creates inflammation on its own, so it is important to know if your ability to handle and recover from that stress is diminished. In summary, we all know that inflammation is a problem when it is allowed to continue excessively in our bodies. What we need to realize is that there are many things that can cause inflammation that don’t signal us to a problem as clearly as a sprained ankle. Uncovering and eliminating other more subtle areas of inflammation allows your body to recover faster and more efficiently. After all, recover is simply the name of the game! Improve recovery ability and you can train harder and longer!

Off Season is Peak Training Season

As the year is winding down, so has the triathlon season.  While this brings a much needed rest period it is also the best time to optimize your health and prep for a new season of training. 

training in off-season, how to get stronger in off-season, sports therapy irvine

Getting your overall health in peak shape can pay huge dividends when training resumes for the next season.  It is not only important to stay strong and maintain base mileage, but it is also crucial to make improvements in the vitality of your immune system, adrenal system, and gastrointestinal system. 

During the season these systems get beaten down by the sheer volume of training and without proper attention these deficits can linger on into the next season and make peak training near impossible. 

If you really want to get better next year you need to pay attention to what you do in the off-season.  This means strength training, but more importantly getting as healthy as possible!

Strength Training

Strength training is always something that is highly neglected, in the endurance athlete world especially, but always pays huge dividends in performance.  Having sufficient strength to hold proper postures is very important for every sport, but in endurance sports it becomes more of an issue since that posture needs to be held for long periods of time. 

If these postures cannot be obtained or held for any duration then energy is significantly wasted and power output will drop significantly.  So, while practicing the particular skill of the sport is very important, your potential to convert those training hours into the most power output using the least energy is always the goal. 

Proper strength training is the only way to maximize that equation.  While many people don’t take this very seriously, at least they realize that it is something that would probably help performance if done correctly. 

Getting Healthy

However, the biggest bang for your buck can many times be just getting as healthy as possible.  You must remember that your ability to train hard rests solely on your ability to recover from the previous workout.  This recovery potential not only determines your ability to train hard, but it also determines much of your injury prevention.  

Most injuries occur because of overuse which means that use of an area overwhelms its ability to heal and recover.  While this seems pretty obvious to most people, what they fail to realize is that your overall health greatly influences your ability to recover. 

This means making sure you are eating right, sleeping well, your hormone levels are in normal ranges, your GI system is not dysfunctional, and your inflammation levels are low.  Difficult and long seasons tend to exhaust our systems and create dysfunctional hormone levels and high levels of inflammation.  Having the proper testing, like blood, saliva, and stool testing, allows you to know what systems need to be addressed and gives a great roadmap for how to address those systems quickly and effectively before the next season begins. 

If done properly, this rejuvenation of your internal systems will allow you to feel better, recover quicker, train harder, and ultimately get faster and stronger.  This can be the missing link for many people and can be the difference between a season of success and a season of battling injuries.

If you are interested in improving performance through health, now is the time!  Contact our office today at 949-387-0060 to find out about our programs designed to optimize your health.

When Does Training Hurt You?

One of the most overlooked pieces of any training schedule are the days and times where you are supposed to do NOTHING. 

While most competitive athletes consider these days as a waste they are probably the most important days.  In fact, many times I see that athletes are not building enough of these into their training schedule. 

Your body only gets stronger when you are resting.  Training is used to tear the body apart so that it can grow back stronger.  This increase in strength (or speed or endurance) can only fully be realized if the body is given enough time to recover.  If not, the next day of exercise stress will occur to a body that is beginning the day at a sub-optimal level. 

Now, the body can handle this routine for quite a while, but at some point it will become overwhelmed and not only will injury occur, but continued training will provide no benefits.  As you can see in the graph below, increasing exercise intensity improves your health to a certain point.  However, there is a time where continued exercise drives a person into metabolic overtraining syndrome.  This is not a good place to be as an athlete.

When Does Training Hurt You, overtraining, how to avoid overtraining

When athletes reach this stage not only are their training hours being wasted since increased performance is no longer a result of training, but their injury-risk goes through the roof!  And not only are injuries a concern, but overall health also diminishes.  This leaves an athlete open for things such as fatigue, sickness, decreased mental function, elevated heart rate, irritability, lack of motivation, and many other symptoms.

This is really why rest days are so crucial.  Rest days allow the body to fully recover from the multiple bouts of training stress to the body.  This allows athletes to start the next day at 100% which allows for much better training sessions and less chance of injury.  It is the same reason why endurance athletes have a taper period at the end of the training schedule just before the race. This is to allow the body to fully recover so that you are feeling 100% for race day.  Nobody thinks twice about allowing this increased rest into their schedule, but they many times have a difficult time taking time off throughout the earlier portion of training plan.    

I’m sure many of you have had times where you were unexpectedly forced to miss some training sessions due to work or home life.  I’m also confident that you have also at some time noticed that some of your best training sessions were just after taking this extended time off.  This is probably because you were headed into metabolic overtraining syndrome and the extra time off allowed you to fully recover.  That was not a fluke! 

Understanding this concept of metabolic overtraining syndrome can help you appreciate and enjoy the days off from training.  Don’t consider yourself lazy or unproductive when you are not training.  You are actually both improving your health and your performance on those days!

Want to learn more about how to properly train?  Give us a call at 949-387-0060.

Returning to Running Post-Injury: Part III

In the first two installments of this article we discussed the first two variables that are important when returning to running post-injury. Duration and speed are the first two and they must be conquered sufficiently without re-injury in order to introduce the third variable.

38799864_sThis third variable is terrain. For the most part this means hills. It can also mean running on another surface that you are not used to, but for the vast majority of runners it deals with re-introducing hills into the runs. Hills can mean either rolling hills or doing hill repeats. Hills test strength in a entirely new way so it is never wise to re-introduce your running beginning with any hills. Many of my runners live in an area where it is difficult to avoid hills. Even for these runners, I suggest that they drive to an area where they can find flat terrain. While this seems like a lot of work for those who usually just run from their house, it is the best way to ensure that the runner doesn’t get hurt. Like with the other two variables, this one should be done gradually. Don’t have your first hill run be an eight mile rolling hill trail run. Start with low volume or very slight inclines and progress from there. Doing 3 or 4 miles of rolling, mild hills would be a good place to start. Again, since this is a new variable you also don’t want to run your initial hill miles at a faster pace. These runs should be done at a comfortable pace. Once you are comfortable with these shorter hill runs you can gradually increase the distance. After multiple hill runs have been completed without pain, then you can start to introduce some steeper hills and some hills with increasing slope. Again, since hills really test a runner’s strength and it puts more strain on the muscles and joints, you most definitely need to be cautious.
Hills are a phenomenal, and I think integral, part of run training, but really need to be introduced correctly to not push the body before it is completely healed.
Getting back to running quickly is critical to many of my clients and these are the basic rules that I always follow. There are little variations with each runner, but if these rules are followed it allows the athlete the best chance of returning to full capacity without re- injuring their body.
For more information or to set up an appointment to help with your injury or return to running, call our office at (949)387-0060.

Returning to Running Post-Injury: Part II

In my last blog post I discussed the first variable that a runner needs to address when returning to training post-injury.   If you did not read that article please do, as it is crucial to conquer that phase prior to moving to the second variable which we are going to discuss here.

running injury, returning to running post injury, running injury recovery tips

The second variable in a return to running is speed or increased pace.  Once the runner is comfortable with a series of easy runs that have progressed in distance, as discussed in the first part of this three part article, speed can then be introduced.  There are many ways to do this, but regardless of which way speed is introduced it must be done slowly and must begin at a shorter duration.  The ability to run an easy 7-8 miles with no pain does not mean that you can now go do an 8 mile tempo run.  Since this is a new variable it is best to do gradual builds of speed and only for short durations.  This again will be built up over successive runs and can vary with each runner. 

The other thing to consider is that putting speed back into your workouts does not mean that you will be automatically back to the pace you were prior to injury.  My favorite way to reintroduce speed is to have the runner do pyramids.  So, for instance let’s say they are going to try increasing speed on a 6 mile run.  The first and last miles will be warm-up and cool-down paces, or simply the same pace that you did during the first phase.  The middle three are where you will build speed, but the jumps will be very slight at first.  So, for example, if your first phase pace (and 1st mile in this case) was an 8:30 mile, then your 2nd mile would be and 8:15, your 3rd mile would be an 8:00 mile, your 4th mile would be an 8:15, and then your last mile would be back to 8:30.   Pyramids allow your body to sufficiently prepare for increased speed which many times means an increased stride length.   It also allows for you to cool down sufficiently so that you don’t just shut it down after your fastest pace. 

Once you can pull off a few runs like this without increased pain, then I typically will start to increase the duration of the speed pyramids as well as the pace jump between each level.  This can be a little tricky to generalize as each runner is different and I really need to take into consideration the type of injury and the overall strength of the runner.  If I have a runner who does little to no strength training, then this build will take longer to complete.  Those who consistently strength train have stronger supportive muscles for running and thus can handle a higher volume before they fatigue, muscles breakdown, and form collapses.  So, take away here is you must be strength training!  Getting stronger for running does not just mean running more.  Every other sport focuses on strength training as part of the routine.  For some reason, running and other endurance sports have been lagging in this arena, but I can tell you it is crucial to become a stronger and healthier runner.

Once you feel like you are back to your pre-injury pace and have done multiple runs at this pace, then you can venture into reintroducing the third variable, which I will discuss in the next blog of this three part series.

For more information on how to overcome your injuries and re-introduce running back into your training call our office today at (949)387-0060.

Returning to Running Post-injury: Part I

I have worked with numerous runners over the years and the one of the most important pieces of their treatment program is returning them to running correctly.  If done improperly, re-injury is more likely and time to full recovery can be delayed.  For many of my athletes this is crucial because races are on the schedule and there is no time to just sit and rest.  So, here is a look into how I deal with my running athletes and how I can get them back to running as quickly as possible.     

how to run after an injury, running post injury

The key to returning to running is only introducing one variable at a time to the runner.  This allows the return to be controlled and for a proper build to be created.  If it is not done this way, and pain returns, it is impossible to know what is truly irritating the runner.  Plus, the body must build up tolerance for the runs since the injury has caused the athlete to take some time off and the damaged muscles and/or joints cannot handle the same load as healthy tissues.  If done properly, this allows the runner the greatest chance to build back into running without having to take another break due to pain increase. 

For runners, there a three major variables that must be considered when dictating the runs. 

These are time/distance, speed, and terrain. 

In this article, we are going to discuss the first variable and the one that I always begin with when helping runners get back to training.   

Time and/or distance is the first variable and the easiest to manage for the recovering athlete.  Basically, this is just how long you are out running.  These runs are always done at a fairly easy or comfortable pace.  This pace should stay about the same while you are building back using this first variable.  No speed or hills should be introduced at this time as the runner needs to first be able to handle easy runs that will progressively increase in distance. The spacing of these runs and gradual progression of the distance will vary from runner to runner.  Determining factors can be severity of injury, type of injury, and overall running experience. 

Many times, I will have a runner start with only 1/4 or 1/2 mile.  This allows for a good baseline and let’s me know how much the athlete’s body can handle and if progressing runs needs to wait until more treatment is rendered.  Again, every athlete is different, but I typically want to have at least 2-3 runs at each progressive distance until I green-light the athlete to increase distance. 

The other factor that is almost always a necessity in my practice is to have the athlete run only every other day in the beginning.  This allows the most recovery time in between runs and can many times allow the runner to begin running before the injury is 100% healed.  If runs are done everyday, many times the athlete is unable to fully recover between runs and eventually the pain will return and he/she will have to start over at the beginning. 

Using these guidelines, you can try to control the first step back into running.  Of course, this also means that the injury is being addressed and the soft tissue and/or joints are being restored the health at the same time.  Continue reading my next blog where I will be discussing the second variable and how to introduce this once the first variable has been conquered. 

For more information on how to recover from your injury call our office today at (949)387-0060.

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