Tag Archives: Self Treat

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Mobility Bands: Benefits and How to Use

Mobility bands (like the VooDoo Floss Band) are gaining in popularity as a self-treatment tool particularly among the athletic population. There are many brands manufacturing mobility or floss bands with most of them being very similar. Most mobility bands utilize a long piece of thicker elastic latex rubber to compress tissue in or around varying locations. Other brands (like the CTM Band) have made innovations to the more traditional style band which allows for a more aggressive mobilization into the soft tissue. (“CTM” stands for compression, tension, and movement.)

Reasons why you may choose to utilize a mobility band include:

  • Pain modulation.
  • Decrease myofascial type pain from muscle spasms and trigger points.
  • To improve range of motion of a particular joint or tissue.
  • To decrease edema and swelling.
  • To reduce blood flow as part of a workout strategy such as blood flow restriction (BFR) training.
  • To improve blood flow as part of a treatment OR as recovery/rehabilitation strategy in order to reduce edema or swelling in an injured area.

If you suffer from any form of blood clotting disorder or are on blood thinning medications, I would advise against utilizing mobility bands for any type of deep compression.

Presently, there are few research studies on the effectiveness and efficacy of utilizing mobility bands. However, there is a lot of antidotal evidence including my own.

What we know from the existing research is that “flossing” appears to have the most impact on ankle mobility and performance. In particular, short-term increases in ankle dorsiflexion mobility can have positive effects on activities (such as squatting and single-leg jump performance) and reduce ankle pain.

Present studies investigating the effect of flossing on the shoulder and elbow joints are yet to show significant improvements in mobility or power. However, increases in elbow mobility were noted in tennis players that had an existing mobility restriction.

The exact mechanism of action on how and why mobility bands work is still under debate. The general feeling is that depending on the intended use of the mobility bands, there are likely multiple mechanisms of actions. One or more of the mechanisms are likely being emphasized to produce the desired effect. My thought is that there are three major systems affected when utilizing mobility bands: circulation (blood flow); fascial (mobilization); and neuromodulation (improved range of motion through a nervous system response).

Blood Flow

Blood flow is affected because of the amount of compression provided by the mobility band. An immediate effect on the tissues will occur. This happens when the mobility band is applied (restricting the blood flow), and when it’s taken off (allowing for a rush of blood to the area).

This can have two positive, yet different effects: to decrease swelling and to cause nutrients to be delivered to the affected tissues. If the mobility band is used over an edematous (swollen) area, then the mechanical compression from the mobility band can help to decrease the swelling. To enhance the effects of the compression, all one must do is repeatedly move the compressed area through a normal range of motion. This combines the body’s natural muscle pump with mechanical compression while more swelling maybe eliminated. This is a short term effect as the mobility band should only be applied for 60-90 seconds at a time. (This technique is probably not suitable for highly edematous areas or those who suffer from lymphedema.)

As the mobility band is removed, the body’s immediate reaction is to restore blood flow which can cause hyper perfusion of the tissues. This hopefully will cause additional nutrients to be delivered via blood flow into the affected tissues.

Fascial Mobilization

Another theory on how mobility bands work is via fascial shearing. By adding a compression force to a tissue and then sliding it back and forth, one creates a type of “tack and floss” motion that seems to affect soft tissue and fascia. This is effectively a method of self-fascial mobilization.

Compressing muscle groups and taking them through their range of motion creates a flossing effect (which is where the term VooDoo flossing came from) between individual muscles. Compressing the fascia while flossing the tissues (by moving the extremity back and forth) may break up adhesions in the fascia that exist. This will allow for better range of motion and movement while reducing pain by addressing myofascial restrictions.

The CTM Band has taken this concept and added small rubber knobs within the band to increase the intensity of the flossing. Depending on how the knobs on the band are positioned, this creates a more pin point tack and floss scenario. This particular band can be highly effective for muscle groups in the calf, quadriceps, and hamstring area. Use code MTA15 for a 15% discount. (CTM Band techniques are not typically performed during the acute phases of recovery. They are more for prevention /pre-hab or to be used during the sub-acute or chronic phases during rehabilitation/recovery.)

Along with the tack and floss theory and depending on where the mobility bands is placed (like over a knee or ankle joint); one may produce a significant enough compression force over a joint with the mobility band that it creates a distraction force. This may create extra room in the joint capsule. Mobilizing a joint with the VooDoo Floss Band allows that particular joint’s full range of motion (without restrictions). In this case, there is an actual mechanical force affecting tissue length and/or mobility. This could have a mechanical “mobilizing” effect if the capsule was tight, but it could also be affecting joint mechanoreceptors (neuromodulation).

Neuromodulation

By positioning the mobility band over a joint to cause a distraction force over the joint and within the capsule, thereby allows for improved alignment and freedom of motion within the joint. This can have a neuromodulation affect over the joint which allows for improved range of motion. Although this can be a mechanical change, it may also be a neuromuscular change where joint mechanoreceptors are activated in a positive way. This can allow you to more freely utilize the extremity that you applied the mobility band to. Neuromodulation may also be achieved just through the unique stimulation caused by the band activating neuromechanoreceptors. The mobility band likely has multiple effects at once; more research needs to be done.

How to Use a Mobility Band

When using a mobility band, you generally wrap it toward your heart. The goal is to create a large compression force around the restricted joint or tissue. To achieve this, wrap the mobility band starting 2-3 inches below the area you want to treat. Aim to finish wrapping about the same distance above the treatment location. While wrapping, overlap about half the width of the mobility band. For mobility, a stretch of around 50-75 percent can be applied to the mobility band at the area you are treating. If you have any leftover band, additional compression can be applied by making an “X” over the treatment area.

Once the mobility band has been applied, you can try moving into the position causing restriction or by moving the joint or limb in all possible directions. There are guidelines for how long to keep the mobility band on. A general rule is to aim for around 1-2 minutes.

The application of the mobility band is going to compress the underlying tissues. However, care must be taken to not over compress or injure tissues. Discontinue use if you begin to feel the following:

  • You begin to feel numbness or pins and needles (a sensation of uncomfortable tingling or prickling).
  • You suddenly feel claustrophobic.
  • You are losing volitional control of the extremity.
  • You are experiencing increased pain or instability within a joint.

The mobility band should only be applied on the extremities. It should not be applied over your trunk area or any acute injuries including fracture sites, blood clots, wounds or any tissue areas that may be extremely sensitive to compression. Do not utilize if you have any medical reason not to utilize this technique. Common sense should always be utilized when using mobility bands as a treatment modality. If you’re not sure, then please speak to a medical practitioner prior to utilization. If you suffer from any form of blood clotting disorder or are on blood thinning medications, I would advise against utilizing mobility bands for any type of deep compression.

More specific instructions and examples on how to and why you may want to utilize a mobility band as part of a rehabilitation protocol (or even just to aid in recovery after longer runs) are covered in the Resilient Runner Program, which is designed to help YOU meet YOUR training goals by insuring you have the tools to avoid injury, recover quickly, and train at a peak level.

What’s Inside the Resilient Runner Program:

  • Guidance on preventing and self-treating common running related injuries, including Hip Flexor Pain, Runner’s Knee, IT Band Syndrome, Piriformis Syndrome, and more!
  • Specific guidelines on when and how to return to running after experiencing an injury.
  • Rehabilitation guides with step-by-step photos demonstrating recommended exercises.
  • Step-by-step instructions on how to apply Kinesiological tape.
  • Downloadable podcasts, videos, and more!

If you’re tired of ongoing aches, pains, and injuries, learn how to become a resilient runner so that you can continue to train and compete in order to meet your goals!

I WANT TO BE RESILIENT!

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7 Tips to Self-Treat Morton’s Neuroma

Do you have pain between your toes?  Does it feel like you are always standing on a pebble or have a lump in your socks between your toes?  This may be a Morton’s neuroma.  A neuroma is a painful condition that affects the ball of your foot.  It involves a thickening of the tissue that surrounds the digital nerve bundle.  A Morton’s neuroma is one of the most common types of neuromas, typically occurring between the 3rd and 4th toe, but can form between any of them.

Morton’s neuromas occur due to repeated stresses, irritation, and pressure at the ball of the foot, affecting one of the nerves that lead to the toes.  It’s effectively a repetitive trauma or overuse injury.  There is typically no swelling bumps or bruises with a Morton’s neuroma.

Symptoms:

  • Numbness or tingling affecting the ball of the foot, between the toes, and/or the toes themselves.
  • Sharp, stabbing or burning pains that are intermittent and only affect either the ball of the foot or toes (usually 3rd and 4th toe).
  • The sensation of standing on a pebble or marble or having a lump in your shoe or sock.
  • When running, the pain is often felt during the push off from the toes, prior to the swing through phase.

7 Tips to Self-Treat a Morton’s Neuroma:

1. Avoid wearing tight fitting, ill-fitting, and high heeled shoes.  Be sure that your shoes have an appropriately sized toe box.  In the case of athletic shoes (particularly, for distance running), extra room in the toe box can be beneficial as the foot will often swell during the course of the run.  If you wear high heeled shoes, consider wearing them less frequently and/or switching to a shorter heel.  Even wearing socks that are too small can potentially cause too much compression and lead to increased symptoms.

2. Orthotics.  Many people respond well to a rigid orthotic with an extension underneath the first metatarsal bone.  You may not necessary need custom orthotics.  Many running stores sell an over-the-counter orthotic such as Superfeet Blue Premium Insoles.  The blue tends to fit most feet, but a variety of options are available for customization.  In my experience, these insoles can last 1,000 to 1,500 miles easily.

If the over-the-counter options aren’t helping you, please see a physical therapist or podiatrist for custom orthotics.  Seek assistance from a professional who is a runner and has experience with treating other runners.  A full length orthotic is indicated.  Try to find one that has a little cushion over the hard rigid plastic portion.  This will significantly help with comfort.  Be sure to see a sample of any custom orthotics before you buy.  I recommend not buying any orthotics without a small layer of foam or cushioning.  The top layer can wear out, but hard rigid plastic without a cushion is too uncomfortable for most people to wear regularly.

3. Improve your foot mobility and strength.  Weakness in the foot and ankle muscles (as well as the smaller foot intrinsic muscles) is often found in cases of a Morton’s neuroma as part of the biomechanical issues that lead to its development.  Complete with instructions and photos, this guide, Morton’s Neuroma Rehabilitation Exercises, outlines how to safely perform exercises in order to improve your mobility and strength.

4. Improve your balance.  Poor balance and proprioceptive awareness is often associated with muscle weakness in the foot and ankle as well as the knee and hip musculature.  Poor balance and weakness throughout the kinetic chain will cause the foot and ankle complex to have to work harder to compensate (potentially, overworking the tissues).  Also, weakness and balance deficits can lead to poor foot biomechanics.  Please refer to the Balancing on One Foot exercise in the Morton’s Neuroma Rehabilitation Exercises. 

5. Stretch.  It’s critical to maintain proper calf and foot mobility.  Be gentle in stretching any muscles or tissue near the painful site as to not aggravate the neuroma further.  Although the initial focus is on stretching the calf muscles, also consider a full lower body stretching protocol.  Tightness in the calf muscles and loss of dorsiflexion is a risk factor for many foot related disorders.  Work on improving general calf and ankle mobility with an emphasis on dorsiflexion.  Stretching shouldn’t cause more than a mild increase in pain or discomfort.  (If you are lacking mobility in any other part of your body, this is the perfect time to work on it.)

6. Mobilize the Foot.  Be sure to avoid the painful areas (particularly, near the neuroma site).  It’s critical to insure proper foot mobility in the ankle as well as the first metatarsal joint.  Poor mobility in the foot, specifically the first toe, will affect the biomechanics of the foot.  Proceed with great caution if you attempt to mobilize the tissue in or near the neuroma. 

7. Seek Help.  Research concludes that nearly 80% of all cases of Morton’s neuroma can be treated through conservative measures (as outlined above).  However, if you’re not experiencing relief after two to three weeks of aggressively managing the symptoms, contact your local physical therapist for an assessment and help in managing the condition.  The American Physical Therapy Association offers a wonderful resource to help find a physical therapist in your area.  You may need assistance in identifying the biomechanical cause of the condition in order to eliminate the pain and may need additional hands on techniques or modalities to help address the injury.  A custom orthotic may be necessary.  Other modalities, such as iontophoresis (a process of transdermal drug delivery by use of a voltage gradient on the skin either via a hand held machine or self-contained patch) or low-level laser therapy (LLLT), may be indicated.

More specific strategies to help you determine the cause of your Morton’s neuroma along with more thorough treatment and prevention strategies for those suffering from a Morton’s neuroma are covered in the Resilient Runner Program, which is designed to help YOU meet YOUR training goals by insuring you have the tools to avoid injury, recover quickly, and train at a peak level.

What’s Inside the Resilient Runner Program:

  • Guidance on preventing and self-treating common running related injuries, including Hip Flexor Pain, Runner’s Knee, IT Band Syndrome, Piriformis Syndrome, and more!
  • Specific guidelines on when and how to return to running after experiencing an injury.
  • Rehabilitation guides with step-by-step photos demonstrating recommended exercises.
  • Step-by-step instructions on how to apply Kinesiological tape.
  • Downloadable podcasts, videos, and more!

If you’re tired of ongoing aches, pains, and injuries, learn how to become a resilient runner so that you can continue to train and compete in order to meet your goals!

I WANT TO BE RESILIENT!

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How to Self-Treat a Calf Strain/Pull

https://www.marathontrainingacademy.com/calf-strain-pull

Marathon Training Academy

April 20, 2021

In this guest post for Marathon Training Academy, I address the factors that increase your risk of developing a calf strain/pull. You will learn how to recognize the symptoms and how to self-treat this condition so you don’t lose too much time with your training. Continue Reading

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Is this Pain really an Injury or not?

4 Steps to Identify if you need to engage in a Formal Rehabilitation Protocol or just Rest

Runners are accustomed to a certain amount discomfort. Training can be hard and uncomfortable at times which is exactly why it’s so rewarding and addicting. It can get a bit confusing when it comes to physical injuries and pain. Most runners have experienced that out of nowhere pain in a foot, knee or hip that had us wondering if we should really keep running. Then just as suddenly as it appeared, it faded away. How about the all too common sentiment: “It takes me 2-3 miles just to feel warmed up from all my aches and pains.”

  • How do we know when it’s time to stop and discontinue our activity or just push through those nagging aches and pains?
  • How do you know if the pain or discomfort you are feeling is something to be concerned about (a true warning sign of an injury) or just common transient stiffness and/or discomfort?
  • Are there really different kinds of pain? How can we differentiate between them?

It can be difficult to answer these questions at times. It can be difficult to self-diagnose the aches and pains we all feel (particularly, for newer runners). Even more experienced runners may question when to push and when to rest. Injuries can be confusing, and it can be surprisingly difficult to tell if we’re really injured and even where the injury really is located.

Although sometimes a challenge, knowing why you’re in pain is actually the most valuable knowledge there is for treating the root cause of the problem. The most important thing to understand is that getting to the bottom of your pain is the key in relieving it….permanently.

For example, treating your knee may not help to eliminate the pain if it’s actually your hip or low back that is the real source of the pain. Just to make things even more confusing, your pain might not even point to an injury in the first place! Often, we may experience pain that is fleeting and that disappears on its own or is referred from an entirely different part of the body.

Understanding the difference between a one-off pain and a chronic debilitating type of pain is absolutely crucial. If you don’t pay attention to the pain and it really is pointing to an injury, then you might end up exacerbating the injury and/or injuring your body even worse. This can lead to an extended time away from training with a prolonged rehabilitation and recovery.

4 Steps to Identify if you need to engage in a Formal Rehabilitation Protocol or just Rest:

  1. When it comes to pain, listen to your body. Your body is sophisticated and complicated. Its ability to signal injury in the form of discomfort and pain cannot be underestimated. Pain is a potential warning signaling a problem. If we listen carefully enough, our bodies will inform us of our ailments. When it comes to knowing if we’re injured or not, we have to listen. Another way to look at it is as a trust, but verify approach. The pain should give you pause.
  1. Look out for any signs of injury: swelling; discoloration; temperature spikes; trouble walking; difficulty placing pressure on the painful area; and sensitivity to touch. These are all indicators that something is wrong and a more formal rehabilitation approach may be indicated.
  1. If you feel pain for long durations of time (hours to days versus minutes), something is most likely wrong. Don’t make the mistake of believing your pain will disappear on its own. Listen to your body and make a decision to address the pain. Don’t continue to ignore it.
  1. If you find that the pain is not improving on its own and you are experiencing other symptoms of injury (such as swelling, tenderness, and/or changes in movement patterns), then it’s time to figure out exactly what type of injury you’ve sustained. Is this an overuse injury that has slowly creeped up on you? Was pain caused by a specific episode such as a fall? Start by analyzing the types of activities you’ve performed. Think about when the pain occurs and what activities is the pain associated with. Be cognizant that most running related injuries are overuse in nature. This means that there is likely an exacerbating mechanical cause. The actual painful structure may or may not be the associated with the root cause of the injury. Often, overuse injuries are due to a muscle or strength imbalance somewhere else in the kinetic chain which can lead to pain and injury in different areas. This can also be true when poor running mechanics lead to pain or dysfunction.

Understanding injuries and pain can be tricky. It may seem impossible to identify either the cause of the pain or its location, but one thing is certain: it cannot be ignored! Listen to your body and make a decision to get the help you need. Take action. Analyze your activities, stop doing those that you think may be detrimental, and seek professional help if you need it. (If you are unable to determine the reason for the injury, please seek a professional physical therapist in order to establish the exact cause and potential treatment needed.)

Given the complexities of the human body, it can be difficult to determine the root cause of the injury. However, most overuse injuries have very common patterns of dysfunction. Treating according to well documented patterns is often all one needs to recover and get back to running pain free and safely. Formal medical intervention is not always needed or feasible.

Angie Spencer (RN and Certified Running Coach), Trevor Spencer (co-host of the Marathon Training Academy Podcast), and I created the Resilient Runner Program to help you manage and self-treat many of the most common running related injuries and painful areas. This program uses common patterns of dysfunction as a guide to help you self-treat most running related issues.

More specific strategies to help you determine the cause of your injury along with more thorough treatment and prevention strategies for those suffering from overuse injuries are covered in the program, which is designed to help YOU meet YOUR training goals by insuring you have the tools to avoid injury, recover quickly, and train at a peak level.

What’s Inside the Resilient Runner Program:

  • Guidance on preventing and self-treating common running related injuries, including Hip Flexor Pain, Runner’s Knee, IT Band Syndrome, Piriformis Syndrome, and more!
  • Specific guidelines on when and how to return to running after experiencing an injury.
  • Rehabilitation guides with step-by-step photos demonstrating recommended exercises.
  • Step-by-step instructions on how to apply Kinesiological tape.
  • Downloadable podcasts, videos, and more!

If you’re tired of ongoing aches, pains, and injuries, learn how to become a resilient runner so that you can continue to train and compete in order to meet your goals!

I WANT TO BE RESILIENT!

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Becoming Resistant to Running Injuries

https://www.marathontrainingacademy.com/becoming-resistant-to-running-injuries

Marathon Training Academy

November 14, 2020

In this podcast interview with Angie Spencer (RN and Certified Running Coach) and Trevor Spencer (co-host of the Marathon Training Academy Podcast), we discuss how you can become more resistant to running injuries. Topics include: key ways that people can prevent injuries from occurring in the first place; what type of strength training runners should be doing; and how to differentiate between discomfort and pain and when to seek help. Listen to the podcast

Disclaimer: This blog post and podcast are not meant to replace the advice of your doctor/health care provider, or speak to the condition of one particular person but rather give general advice.