Musculoskeletal

Running

Could plantar fasciitis be related to a tight psoas or hip flexor?

Unraveling the Connection: Tight Hip Flexors & Plantar Fasciitis

Everyone Kate Edwards here and the question I'm answering is good. Plantar fasciitis, be related to a tight so has or hip flexor and yes, everything is connected. It would be an indirect relationship and it could be because you are not getting enough hip extension because the front of your hip is so tight that when you're walking or moving or running, your actually not getting through that entire pendulum and you're having to use your calf muscle, a little bit more. Or to push off, which would then pull on that plantar fascia. It also could be because your lumbar spine is impacted by the tightness, in your hips, and that could be driving some of the neuro Mobility, which can then impact the foot itself. Again, if you have a lot of tightness in the front of the hip that could change the way you're walking or loading your foot. So, there are a lot of different reasons. Why tightness in your hip flexors? Or so? As me, Impact, the way that you're landing on your foot when you're walking and moving.

Yes, plantar fasciitis can be related to tight hip flexors. Tightness in the hip flexors can affect the way you walk and move which in turn can put extra strain on your plantar fascia.

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Plantar fasciitis can indeed be related to a tight psoas or hip flexor. The body is interconnected, so there is an indirect relationship between these areas. When the front of your hip is tight, it can limit hip extension during movement, such as walking or running. This can result in increased reliance on the calf muscles for propulsion, which can pull on the plantar fascia and contribute to plantar fasciitis.

Additionally, tightness in the hips can impact the lumbar spine, affecting neuro-mobility and potentially impacting the foot. Changes in the way you walk or load your foot may occur due to tightness in the front of the hip.

In summary, there are various reasons why tightness in the hip flexors or psoas can impact the way you land on your foot and potentially contribute to plantar fasciitis. The interconnected nature of the body means that addressing hip tightness may be beneficial in managing and preventing plantar fasciitis.

How do you like to progress non operative hip labels tears through rehab?

Non-Operative Rehab for Hip Labral Tears: Achieving Optimal Function and Stability

Hi Kate Edwards here. At the question is, how do you like to progress non-operative hip liberal tears through rehab? And so a hip labral tear is essentially a tear of the cartilage that is around the inside of the hip joint. So it basically makes the hip joint a little bit deeper so that it's harder for the femur or that ball and socket to come apart, a gives the joint stability. And so if we're treating it non-operatively, few of the things that we'll do is make sure Sure, that everything around the hip joint will actually move and function at an optimal level. So that includes the pelvic girdle of the lumbar spine, the thoracic spine, and the lower leg. So I even go down to the Foot and Ankle, you'll hear me say that a lot. And then once we get everything moving and we have, we work through the soft tissue. That trigger points, the neural Mobility. We will also work through stability. And so working basically with learning how to breathe. Appropriately. First, making sure that we have good deep core stability and that we have strong hip muscles, so gloomy, but may include Max all of those and we also want to make sure the adductors are strong as well. So adductors are the inside of the thigh and a lot of times that will become painful just like in the hip joint when we have some kind of labral tear so just making sure that everything around the hip joint is functioning just as well as the hip joint itself and then I'm creating a lot of stability in the area. Helps

To progress a non-operative hip labral tear through rehab, we need to make sure that the pelvic girdle, lumbar spine, thoracic spine, and lower leg are all moving and functioning optimally. We will also work on soft tissue, trigger points, neural mobility, and breathing techniques to create stability in the area. We also want to make sure the adductors (the inside of the thigh) are strong.

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When progressing non-operative hip labral tears through rehab, it's important to focus on optimizing the movement and function of the entire hip joint and its surrounding areas. This includes the pelvic girdle, lumbar spine, thoracic spine, lower leg, and even the foot and ankle.

First, we ensure that everything is moving properly by addressing soft tissue issues, trigger points, and neural mobility. Then, we work on stability, starting with proper breathing techniques and developing deep core stability. Strengthening the hip muscles, including the glutes and adductors (inside of the thigh), is also crucial.

By ensuring that all components around the hip joint are functioning well and creating stability in the area, we can effectively progress non-operative hip labral tears through rehab.

What is your favorite injury to rehab? Why?

Unraveling Complex Injuries: Rehabilitating the Unsolvable

Hi, everyone. Kate Edwards here in the question I'm answering is, what is your favorite injury to rehab? And why? And so, my favorite injury is one that someone else couldn't figure out. So, I tend to do see patients who've seen probably five six, even seven, other health care providers, MDS, pts chiropractors, whatever. So I like to get complicated cases with runners in particular that really feel like they haven't been able to run for a very long time and then we can work. Through that so that they can get back to running and I can return them to their sport. So many of those injuries have to do with lower quarter, so low back down, but it's always something that's been along for around for a long time that no one else has been able to figure out,

My favorite injury to rehab is a complicated case with runners that has been around for a long time and no one else has been able to figure out. I like helping them get back to running and returning them to their sport.

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My favorite injury to rehab is one that someone else couldn't figure out. I enjoy working with patients who have seen multiple healthcare providers, such as doctors, physical therapists, and chiropractors, but still haven't found a solution to their problem. These cases often involve runners who have been unable to run for a long time. It's rewarding to work through these complex cases and help them return to their sport. Many of these injuries are related to the lower quarter, such as the low back and down. I find it fulfilling to uncover the underlying issue and provide effective rehabilitation when others haven't been able to do so.

What is typical recovery period for a grade-3 lateral ankle sprain?

Lengthy Recovery: Grade-3 Ankle Sprain Takes Time

Hi everybody. This is Kate Edwards here and the question that I'm answering is what to, what is the typical recovery period? For grade 3, lateral ankle, sprain. First thing I'll say is, it's probably longer than you would like it to be. So I'm sorry about that. And also it depends and it depends because there are a lot of different structures on the outside of the ankle and all the way up. That could be involved with a lateral. Ankle sprain. So, there are three ligaments that are kind of on the outside there, by the malleolus. I would Is the bottom part of that ankle and all three of those ligaments will be involved. Generally when it's a grade 3 and ligaments take a long time to heal, they take longer than bone and little longer than muscle to heal and they never actually heal to 100%. So the heel about 98% of what they previously were. So that's why people who have multiple ankle. Sprains have a loose joint or a loose ankle if you will over time. But in addition to those three ligaments, you may also Have some difficulty with the muscles or the faccia or the capsule. And in some cases you may even have some sort of fracture the bone with a grade 3 lateral ankle sprain. So if you have a really bad ankle sprain, make sure you see a health care provider so that you can have it assess and determine what actually is involved with the link with the ankle sprain and then the other piece of that it is you have to make sure that you get proper treatment. So it's likely you'll be put in a boot. If you have this type of ankle sprain for a period of time. Time. It could be eight weeks, it could be 10 to 12, depending on how bad it is. And then you should probably seek treatment, so soft tissue treatment, joint treatment and some kind of exercise, proprioception, that type of thing, hope this helps

A grade 3 lateral ankle sprain typically has a long recovery period and depends on how bad it is. The ligaments, muscles, fascia, and even bones could be involved, so it is important to see a healthcare provider to determine the extent of the injury and proper treatment. Treatment may include wearing a boot for 8-12 weeks and doing soft tissue therapy, joint treatment, and proprioception exercises.

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The typical recovery period for a grade-3 lateral ankle sprain can vary and may be longer than expected. The recovery time depends on the specific structures involved in the sprain, as there are multiple ligaments, muscles, fascia, and capsules on the outside of the ankle that could be affected.

In a grade-3 sprain, all three ligaments on the outside of the ankle are usually involved. Ligaments take longer to heal compared to bones and muscles, and they typically only heal to about 98% of their previous strength. This is why individuals who have had multiple ankle sprains may experience a looser joint over time.

In addition to ligament damage, there may also be issues with muscles, fascia, or even fractures in severe cases. It is important to consult a healthcare provider to assess the extent of the ankle sprain and determine the appropriate treatment.

Treatment for a grade-3 lateral ankle sprain often involves wearing a boot for a period of time, which can range from eight weeks to 10-12 weeks depending on the severity. Seeking proper treatment, including soft tissue and joint therapy, as well as exercises for proprioception, is also recommended.

It's important to remember that individual recovery times may vary, and it's best to consult with a healthcare professional for personalized advice and treatment.

Any advice on rehab for the Achilles’ tendon?

Revolutionary Rehab Techniques for Achilles' Tendon: Blood Flow, Restriction Training and Eccentric Exercise

Hi everyone. Kate Edwards here. The question is, do you have any advice on rehab for Achilles tendon or tendinopathy? And I would say if you haven't tried Blood Flow, Restriction Training, that would be amazing. We'd see a lot of Achilles issues in our clinic. And the one thing that has made the biggest difference is incorporating Blood Flow, Restriction, Training into our practice. The other thing, of course, is eccentric exercise, which a lot of people do already

Blood Flow Restriction Training and eccentric exercises are good for rehabilitating Achilles tendon or tendinopathy.

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If you're looking for advice on rehabilitating the Achilles tendon or tendinopathy, I have a couple of recommendations. First, consider trying Blood Flow Restriction Training (BFRT). In our clinic, we have seen great results with Achilles issues by incorporating BFRT into our practice. It can make a significant difference in the recovery process.

Additionally, eccentric exercise is another effective approach that many people already incorporate into their rehab routine for Achilles tendon injuries. This type of exercise focuses on lengthening the muscle while it is under tension, which can help with tendon healing.

Remember to consult with a healthcare professional or physical therapist who can provide personalized guidance and ensure that these exercises are suitable for your specific condition.

How can I fix runner's knee when it happens?

Prevent and treat runner's knee with these tips

Hey Eduardo, this is Kate Edwards and the question I'm answering for you is how can I fix runner's knee when it happens? Well, first of all, let's try to make it so that it doesn't happen. If this is something that keeps happening, obviously there's an issue with training. So maybe you're doing too much too soon. Maybe you're going out too quickly and not doing enough slower runs. So I would definitely look into that and perhaps get some kind of coach to help you with your training program so it doesn't keep coming up. The second thing is strength, strength, strength. That's really, really important when it comes to any knee injury. So that would be hip strength, which everyone says glute strength, and of course mobility. I feel like I'm always saying hip strength, hip mobility, ankle mobility, foot and ankle strength, but those are all really important. The other thing is make sure that you are not too stressed out and that you're kind of balancing that level of stress and sleep. Because if you're not sleeping enough or you're under a lot of stress, then unfortunately our body can't tell the difference between life stress and training stress. So that often ends up looking like some kind of injury. So I would take all that into consideration and definitely make sure you get your training schedule under control.

To fix a runner's injury, it is important to look into the training schedule, strengthen the hips and ankles, and maintain a balanced level of stress and sleep.

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To fix runner's knee when it happens, let's first address preventing it from occurring. If this is a recurring issue, there may be a problem with your training. You might be overdoing it or not incorporating enough slower runs into your routine. Consider seeking the guidance of a coach to help you develop a suitable training program. 

In addition, focusing on strength is crucial for any knee injury. Prioritize hip strength and mobility, including glute strength, as well as ankle mobility and foot and ankle strength. These areas play an important role in protecting the knees.

It's also essential to manage stress levels and ensure sufficient sleep. Our bodies cannot distinguish between life stress and training stress, so inadequate sleep or high stress levels can manifest as injuries. Take these factors into account and strive for a balanced approach.

By addressing your training program, emphasizing strength and mobility exercises, and managing stress and sleep, you can effectively address runner's knee when it occurs while working towards preventing future occurrences.

Kate Edwards, PT, DPT, OCS answers your Musculoskeletal questions. See all the advice Kate Edwards, PT, DPT, OCS has and get answers to your own Musculoskeletal questions.

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Kate Edwards is a physical therapist, author, speaker & educator helping to widen the lens on treating and caring for endurance athletes. Endurance athletes and those who care for them often believe that the definition of success depends on the physical performance of their bodies and how well they do at a race. Through 12+ years of successfully treating thousands of frustrated athletes while navigating her own injuries and health struggles, Kate knows and believes that an athlete's success is so much more than their body or their sport. She also knows that connecting with the whole athlete requires the tools, knowledge, clarity, and confidence to grasp the complexities and depth of what these people need to perform and be well within and outside of their sports.

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