Plantar Fasciitis and IT Band Injuries with Dr. Brianne Showman Brown
Plantar fasciitis and IT band injuries are words that every runner will come across eventually – hopefully only in an article and not from personal experience.
Let’s face it: Nobody wants a seat on the injury bus. But sometimes we end up there anyway. It could start as a nagging niggle that progresses into a real sideliner or it could just be a persistent twinge that keeps us from performing our best.
Keep that burning foot ache or nagging knee pain from getting serious
But how do you know what it is, where it’s coming from and how to keep it from becoming a potentially serious injury?
This week we speak with Dr. Brianne Showman Brown, a licensed Physical Therapist who works to treat athlete’s injuries without meds, injections or surgeries to facilitate a quick and safe return to running. She knows runners because she is a runner herself.
Plantar fasciitis and IT band issues – what they are and what they might not be
In this episode, Dr. Brown clearly explains what PF and ITB issues are and also what they may not be. She believes strongly in injury prevention and provides helpful tips on exercises that can be easily incorporated into even the busiest of lives.
We also discuss nutrition and hydration and the role they play in recovery and prevention. And although some self-diagnosis tips are shared, we also talk about when and why a professional should get involved in the diagnosis and treatment process.
Helpful information for before and during injuries
There is an amazing amount of helpful information here and you may find yourself revisiting this episode more than once.
Oh, and if you participated in the Boston Marathon, this year or any other, please share your Boston Marathon experience on an upcoming bonus episode of Run To The Top by clicking here.
Questions Brianne is asked:
3:55 First Four:
- How old are you?
- Where were you born?
- Where do you live now?
- What is your favorite race distance or type of race?
5:50 What’s something people might not know about you?
6:36 What was your track career like in High School and College?
7:43 What got you started on the path to Physical Therapy as a career?
8:22 What was involved in you becoming a licensed Physical Therapist?
9:24 What led you to working specifically with athletes?
11:38 What exactly is Plantar Fasciitis?
14:39 What are some of the different types and causes of foot pain?
16:55 While some injuries are self-treatable to an extent, is it important to get a professional diagnosis as soon as possible?
18:46 How would one more correctly identify a ‘false’ PF issue?
19:27 After the pain goes away and you’re running again, how do you prevent it from coming back?
20:11 Do you have exercise videos available for people to reference?
20:21 What exactly is ITB Syndrome and how would that present itself to a runner?
22:08 How does the IT Band connect along the length of the leg?
22:42 How could ankle pain caused by hip issues involve the IT Band?
23:45 Why should a runner get a professional assessment if they are experiencing pain?
24:19 What is the minimum runners can do to prevent these injuries?
25:42 How does core strength fit in with hip strength and injury prevention?
26:27 Does flexibility also play a role in addition to strength?
26:32 How much time and how often should people spend improving strength and flexibility?
27:35 What is something you can do throughout the day to counteract the effects of extended sitting?
28:12 What are some general recovery time-frame expectations from these injuries?
29:36 How does nutrition fit in with injury recovery and prevention?
30:13 How much proteins should people actually be consuming?
31:45 What apps do you use to track nutrition intake?
32:01 How does hydration fit in with injury recovery and prevention?
33:23 What about electrolytes?
36:16 What are some healthy electrolyte forms besides sports drinks?
37:48 What are some natural anti-inflammatories people can take?
38:48 How can you take turmeric?
39:36 does turmeric need to be taken with fat or anything else for optimal absorption?
40:25 When is it essential to be seen by a doctor or professional when experiencing pain?
41:18 What people or experiences have had the greatest impact on you?
44:18 Final Kick Round:
- What is your favorite local training run (location, starting point, parking, distance, terrain and safety issues)?
- Favorite running book(s)?
- Advice for new runners?
- Favorite Quote?
Quotes by Brianne:
“Nine times out of ten, the actual driver of the pain is not where the pain is actually occurring.”
“Most shoes naturally shut down the muscles in the foot so if you don’t take time to actually work on keeping them strong, they aren’t going to stay strong.”
“I do my foot exercises three times per week to keep everything nice and strong; for the most part I’m barefoot or in minimalist shoes.”
“I’ve transitioned myself from more of an injury rehab person to more of an injury prevention mindset.”
“People get pain in the bottom of their foot and they just go straight to Plantar Fasciitis which isn’t always accurate.”
“A lot of issues with the feet are caused by the same overlying issue. For the most part, it’s just a simple biomechanical or strength issue that causes all of these problems.”
Take a Listen on Your Next Run
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