Hey. This is Sock Doc and today I’m goingto talk about a common running injury called Achilles tendinitis. This isan injury that many people suffer from if they’re training hard, if they’reracing a lot. It’s a pain in the lower part of your leg, right whereyour Achilles tendon attaches to the heel of your bone. So your Achilles tendonis actually an extension of your two calf muscles, your gastrocnemiusand your soleus muscle, and they go down and form a tendon. Tendons attach musclesto bones and it’s called your Achilles tendon.
We’ll just get right to it. Your Achillestendon is right here and many people will feel pain right where their Achillestendon attaches to the calcaneus, their heel bone. Now you can seeright there I have a very little bump that I had from when I had someAchilles tendinitis back in 19921993, when I was training hard incollege. It’s the one time I actually got a cortisone shot right therein my heel bone and it basically calcified up. So to this day I still havea little bit of a bump. Now some people might call that a heel spurand there’s actually a term
called a pump bump, kind of a funny name,when that spur kind of flares up a little bit. There’s also a term called retrocalcanealbursitis, which is when the bursa, which is underneath that Achillestendon flares up and you have bursitis, another type of inflammation,itis means inflammation, so bursitis inflammation of the bursa; tendinitis inflammationof the tendon. Many people say that the pump bump, that swellingon the outside, the lateral part of your Achilles is from scuffingagainst the back of a shoe or a walking shoe. I don’t agree with thatat all. Typically you have the
Achilles tendinitis or you have a calf issueresulting in a strain of the Achilles tendon, and then that flaring up,that inflammation of the Achilles causes you to approximate the distancebetween your heel and the shoe more, in other words you have less space,and that rubbing then creates the spur or the pump bump. Here’s the important thing though. As I’vetalked about in the other tutorials it’s always more important to diagnose whyyou have a problem rather than what exactly you have. Whether you want tocall this Achilles tendinitis,
whether you want to call your pain a heelspur, a bone spur, retrocalcaneal bursitis, or a pump bump, ultimately it reallydoesn’t matter. Diagnosing what you have does very little, if anything,to fix the problem. So we’re going to diagnose why you have it and that’sthe important thing, to hopefully prevent it from happening againand recover from this injury faster than you would otherwise. One of the Sock Doc rules, as you know, iswe don’t stretch any injuries. Stretching pulls muscle fibers away from oneanother and when you want to
heal muscle fibers you want to approximatethose back together. Even physical therapist today are starting to usemethods such as scraping methods, very painful methods, when they godown the belly of a muscle and try to line those fibers up. And that’s nowproven that lining those fibers up and approximating these fibers helps toheal injuries. It’s actually, in my opinion, one of the mosteffective ways you can heal an injury. And this is also known as triggerpoint therapy or origin insertion technique. So it’s very painful and I’m goingto show you how to do that
Lower Back Stretches to Relieve Back Pain Ep41
If you feel like your lower back needs a goodstretch after a run, a workout, or even a long day in the office, let me show you fiveof my favourite lower back stretches. Before I get into demonstrating the differentexercises, it’s important for me to mention that there are of course different potentialcauses for the tightness in your back. Sometimes the muscles of the lower back gettight and feel like they need stretching as a result of weakness, or to protect a moresignificant injury. It’s important that if you’re regularlyexperiencing lower back pain and stiffness, that you get a physical therapist to assessyour back and determine the root cause.
That said, let’s take a look at these exercisesso you can get started right now… The cobra stretch from the elbows is a gentlyway of working your lower back into extension from topdown, you can then progress to supportingyourself on your hands as your extension improves. Begin by lying facedown on the floor. Bringyour hands palms down in front of your face and press your forearms into the ground tolever your chest off the floor. Be sure to breathe out as you push yourselfoff the ground. When this is easy, you can progress onto workingwith straight arms, pushing only through your hands. This will increase the amount of extensionrequired from your lower back.
Aim for 10 x 10 second holds in the extendedposition. This exercise is particularly good for thosewho suffer from lumbar disc problems. Those who have irritable lumbar facet joints, howevershould avoid it. Child’s pose is a fantastic stretch intolumbar flexion, as well as thoracic extension. Begin by kneeling upright. From there sitback onto your heels, and band forward to bring your torso down to the ground. Reach your arms forwards and feel your chestsink downwards to the ground as you breathe out and relax.
Once you’re in this position. Maintain thepose for 2040 seconds 35 times This stretch is fantastic to reach musculartightness in the lower back, but should be approached with caution if you know you sufferfrom a lumber disc bulge or prolapse. Knee hugs are a supersimple way of achievinga stretch through the muscles of the lower back, while also working on hip flexion. Lying on your back on the ground, bring bothknees up towards your chest and wrap your arms around them, hugging them tightly. You can do this either with both legs, orone at a time.
Maintain the stretch for 2040 seconds 35times. One of my favourite exercises to work on lumbarstiffness is the simple knee drops exercise. Lying on your back, you can either do thiswith your feet flat on the ground, or with them elevated, making the exercise more difficult. Place your arms directly out to your sides,which will help to keep your shoulders down as you drop your knees from side to side. You should aim to keep your knees and anklestogether as you allow your knees to drop together slowly, with control from the left to theright, and back again.
Aim to do 3 sets of 20 of these knee drops. The Iron cross exercise is a somewhat moreadvanced option, which will not only give you a good lower back stretch, but also inmany cases a lateral hamstring stretch too depending where you’re tight. As per the knee drop exercise, spread yourarms out to your sides and aim to keep your shoulders on the ground as you perform thedrill. From there keep one leg relatively straightand kick the other leg across towards the opposite hand.