Preventing the Most Common Running Injuries: ITB syndrome, Plantar Fasciitis, and Shin Splints

[kungfuzzzz]

Not a good idea to use a golf ball. It's too hard. Use a tennis ball. Here's what I do.

1. Place the tennis ball slightly below the heel and slowly bend your knees, bringing bodyweight into the ball.

2. Slowly and gently roll the ball along the medial and lateral edges of the foot.

3. Place the ball between your toes and the ball of our foot. Slowly and gently pivot your foot over the ball, inward and outward rotation.

[HybridDrJ]

@kungfuzzzz A tennis ball is a great alternative to a golf ball. I find the golf ball works great as long as your seated because you can control how hard you push your foot down into it.

[YoungCrs]

this might be unrelated, but what are your thoughts on flat feet and barefoot running? combined with proper foot mechanics of course

[HybridDrJ]

@YoungCrs Most of the time flat feet result in poor foot mechanics. Overpronation being the most likely cause. If you have poor foot mechanics - it is really hard to compensate by trying to physically change the way you run. IIf you try and change your running gait for the better you may overcompensate. If you have flat feet and poor mechanics - custom foot orthtoics are the best option. If a person had adequate arches with good mechanics then barefoot running would probably be fine.

[YoungCrs]

@HybridDrJ I figure if flat feet is caused by bad foot mechanics/posture it can easily be fixed just by correcting it. But like you said with posture, it is something that must constantly be put in check. I'm going to start with barefoot walking before I start running. Thanks for replying, I feel a bit more confident after hearing it from a professional.

[HybridDrJ]

@YoungCrs Just to clarify - it is actually the opposite order - that is flat feet usually result in poor foot mechanics. Poor foot mechanics don't cause flat feet.

[YoungCrs]

@HybridDrJ so then you are saying flat feet can not be fixed with stretches or by going barefeet and good foot mechanics.

[HybridDrJ]

@YoungCrs You can try strengthening the muscles of the foot and ankle - especially the towel exercise that I demonstrate (for foot intrinsic muscles) but usually once a foot is flat - it stays flat.

[HybridDrJ]

Yes a water bottle isn't ideal but would also work. With regards to your second question - I'm not really sure I understand what you mean by 'broke the ITB syndrome'. If you mean an ITB rupture - you would definitely know something bad happened! More likely would be a lateral patellar dislocation (meaning the knee cap moves outwards from where it should be. This is an obvious deformity as your kneecap will point outwards and it will feel awful.

[MrThegloves]

also how do you know if you actually pull or broke the ITB symdrome

[MrThegloves]

hey thank you verry much. but what if someone dont have a fome cylinder. can u use a water bottle.