straight last (bottom of shoe is straighter). of pain.

Iliotibial Band Syndrome – TheIliotibial or IT band is located on the lateralside of the upper thigh. It is a fibrous bandthat stabilizes the knee and upper leg andattaches to a thin muscle called the tensorfascia lata that tightens up on people whosignificantly under and over stride.

AND is a symptom of a largerproblem in the gait cycle. This can be quitepainful and debilitating and prevent youfrom running. Often a tight IT band will feellike your quadriceps are tight resulting inupper and lower back pain.

Lower Back Pain – Is another symptomof gait issues that usually include over andunder striding. Often, people who get lowerback pain also get many of the otherconditions listed in this brochure as well asexperience upper back pain.

DO NOT… ignore pain, other than normalsoreness from training.

Pain means something is wrong.

DO…

1. Use foam rollers to loosen your legs andcore while training.

2. Seek the help of a qualified health careprovider who understands gaitmechanics.

3. Ice areas that are very sore. If theproblem worsens, see an appropriatehealth care provider.

4. Wear custom or off the shelf foot orthoticsif you are built asymmetrically and yourshoes wear unevenly.

5. Wear the right shoes. People who overpronate should wear shoes with a straight

Do you make these mistakes?Many runners falsely believe theseproblems will go away on its own and thenstop running when they can no longertolerate the discomfort. Others makethings worse by ignoring the problem andtrying to run through the pain

The mistake is that these problems aremechanical and largely an expression ofthe way you are built. The problems donot go away on its own and should beaddressed by a health care professionalwho specializes in running and gait issues.

As a rule, if you experience significant painwhile running, stop and walk it off. If thepain returns or does not lessen stoprunning and visit a health careprofessional who specializes in runners.

The body does not tolerateasymmetry well, especially when itcomes to runners (usually one foot flaresout more than the other affecting howyour pelvis and leg works when you stride).It is therefore vitally important that peoplewho are built asymmetrically wear shoeinserts that help improve symmetry andwear the running shoe most appropriate fortheir body style. If you look at your shoesand see the two sides having significantlydifferent wear patterns, this is a strongindicator of gait asymmetry.

A full service running store can help youselect the right type of shoe for you byassessing your running gait (some storeshave treadmills and record your gait) andmany can offer basic advice for off the shelfinserts as well. In general, those who haveflat feet, foot flare or both should have a

Plantar Fasciitis –The pain on thebottom of the foot, commonly by the heel,arch or ball of the foot- described aswalking on stones.

Shin Splints –The shins become verysore when you run. The pain is sharp andintense and is commonly caused by flatfeet, feet that turn out or a combination ofboth.

Calf Cramps and Achillestendon- If you suffer from calf cramps,you likely have a foot that flares out andyou are short striding on that same side.This can cause intense knee pain and apainful scarred and brittle Achilles tendon thatcan rupture when suddenly loaded.

Knee Pain –Thekneecap acts as a pulleyproviding leverage for yourleg. If your foot turns outand the knee rolls in, youcan experience knee pain,cracking of the knees andin some cases, adislocated knee cap.

If you experience aching under or in front ofthe knee or feel a deep ache which seems tobe inside the joint you may have adhesionformation in the knee tendons and ashortening of the musculature.

If your pain is chronic or you experience asudden force knee trauma, the knee jointmay be damaged and require an MRI toeffectively evaluate it. However this type ofdiagnostic evaluation is only used if internaldamage to the knee is the suspected cause

last for the best support.

chain.

Five Simple

Answers to

7 Painful

Running

Problems

D o n ’ t Ge t S t uc k S i t t i n g

O n T h e S i d e l i n e s .

About the AuthorDr. William Charschan does extensive workwith track and field athletes and is thecurrent medical director of USA Track andfield.

A specialist in gait problems and trainedin Myofascial Release Technique byMichael Leahy D.C., C.C.S. P., founder ofActive Release Techniques ®, Dr.Charschan also uses Graston Technique, atool-based method that very efficientlyimproves muscular and tendon function.

Dr. Charschan practices in both ScotchPlains and North Brunswick NJ, presides atmany track and field events throughout thetri-state area and works with runners at alllevels of competitiveness to safely enhancetheir performance without harmfulmedication.

Have a problem, pain orquestion and not sure where to

go or what to do?

Ask Dr. Charschan.Call (732) 846-6400 or e-mail

backfixer@aol.com.

Helping NJ athletes since 1988.

490 Georges Rd. No. Brunswick (732) 846 - 64001281 Raritan Rd. Scotch Plains (732) 829 – 0009

Find More Helpful Brochures Online at www.backfixer1.com

Copyright © 2010 William D. Charschan D.C., C. C.S.P..All rights reserved.

Running is a fantastic and inexpensive sportenjoyed by millions around the world. You startrunning as a child soon after you learn to walk,then in school. Later on you run for competition,and of course to stay in shape and at the top ofyour game- to relieve stress and plain beat theblues. When you’re used to running missingeven one day is torture.

Like any sport, running has itsbumps and bruises, its injuries,aches and pains. And sometimes thepain seems to come right at you out ofnowhere. Diagnosed and treated correctly, it’snot a big deal and you’re back in action in notime. Misdiagnosed and mistreated… the painworsens. And eventually, you either stoprunning or really hurt yourself.

Are you built to run? Not everyone is.After all, our bodies are different shapes andstyles. Fortunately, if you learn to understandyour body, and what the pain from runningreally means, you can deal with it effectively.

Body Style and GaitYour body style andinherited body mechanicscan result in problems withthe way you walk and run-your gait. These gaitproblems can result in foot,leg; lower and upper backsoreness and pain.

A series of connecting joints that includes theankle, knee and hip work from the ground upto form our foundation. This series of joints iscalled a kinetic (motion) chain. Many runnersget frustrated because of so-called ‘overusesyndromes’ due to a breakdown in the kinetic