brought to you by Julie Barnett PT, DPT, MTC and Annette M. Zaharoff MD  - ph: 210-616-0646 

website: http://www.drzmd.com/

Bottom of Heel:  (~Plantar Fasciitis:)

• Shoes: more arch and heel support needed
• Orthotics: consider adding over the counter arch supports
• Stretch: heel cord and big toe stretches daily 20 sec 3 reps
• Ice 10-20 min after every work out to bottom of heel
• NO barefoot walking.  Supportive shoes all day.
• Training changes: Level surfaces, no increase in distance or speed
• Taping: Low dye helps.  Learn this from a PT or athletic trainer

Bottom of Heel:  (~Achilles Tendonitis)

• Shoes: rigid heel counter needed
• Orthotics:  over the counter arch supports could help
• Stretch:  Heel cord stretch leaning into wall daily, 20 sec 3 reps
• Ice: 10-20 min after every work out to back of heel
• Training changes: NO hills, no sprints
• ¼ heel lifts in both shoes help take stress off the achilles for 1-2 weeks

• Shoes:  consider shoe with more arch and heel support
• Orthotics:  over the counter arch support helpful
• Stretch:  heel cord stretch leaning into wall, 20 sec 3 reps daily
• Ice: 10-20 min to lower inner leg after all work outs
• Training changes: soft surfaces only and/or cross train on low impact equipment
• Taping with elastic tape to lower shin helps support area during training

Pain around the knee cap: (~Runner’s Knee)

• Shoes:  Check if shoe matches your foot type
• Orthotics:  needed if you are flat footed or an over-pronator
• Stretch:  stretch Ilio Tibial Band (IT Band).  Use cylinder or massager.
• Ice: 10-20 min around knee cap after any exercise and end of the day
• Training changes: avoid angled sides of road, cho pat strap during running
• McConnell taping of the knee cap OR a cho pat strap could help.  Ask a PT

Outer knee pain: (~IT Band Tendonitis)

• Shoes:  replace every 300-500 miles
• Orthotics:  small heel lift might be needed if leg length difference
• Stretch:  Iliotibial Band with cylinder, massager or on floor with leg angled to inside, 20 sec 3 reps, daily
• Ice: 10-20 min to outer knee after all exercise and end of day
• Cho pat straps worn ABOVE and with the pad along the outer band may help

• Shoes:  older shoe can cause twisting of leg into hip muscle
• Orthotics:  may be helpful but not as often as with knee/ankle problems
• Stretch:  Figure four: Lie on back, cross ankle to opposite knee, lift both legs

• Ice: buttock area 10-20 min after exercise
• Compression shorts helpful:  use all day
• Training changes: no running on angled side of road
• Massage: use tennis ball or sit on cylinder at gym/home
• Kinesio taping can help.  Ask a PT how to do this

Low Back Pain:

• Shoes:  Match your foot type with appropriate shoes
• Orthotics:   May need more cushion inserts
• Stretch:  Williams’s flexion stretches: pelvic tilts, knee to chest, hamstring, daily, 20 sec, 3 reps each.  Do not push through pain.
• Ice: low back 10-20 min after exercise and at end of the day
• Compression shorts helpful:  use all day.
• Training changes: smaller stride, land softly, run on track or treadmill
• Neoprene back brace OR compression shorts may help during the run

Article courtesy of Julie Barnett PT, DPT, MTC and Annette M. Zaharoff MD  - ph: 210-616-0646  website: www.drZmd.com