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Myodetox

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Education

This Running Workout Is Designed To Build Endurance

We all want to run and get outside, but we must take the proper steps to prepare our body to run and help avoid any future pain and injuries.

Running related hip pain can come from a variety of sources. Some common causes are a decrease in hip extension, reduced ability to maintain proper alignment, and decreased load and force absorption in the foot/ankle/knee.

If you’re a beginner, you want to find a consistent schedule before trying to increase your weekly mileage. Instead of adding more miles to your runs, try to increase the number of days you run while sticking to the same amount of miles. You don’t need to improve your mileage or speed every week, and you want to keep your distance generally the same for two-three weeks to allow your body to adjust.

Incorporating a regular strength training and mobility program into your weekly schedule is an effective way to not only improve how you feel during your runs, but a great way to keep you running in the long term. Progressively strengthening your body will allow you to run further, run longer, and run faster comfortably. Additionally, the right strength training can even improve your mobility.

Without the proper preparation, you may experience hip pain while you’re running, which feels like pinching or burning in the front of the hip, or a dull ache in the side or upper posterior hip.

Additionally, the right strength training can even improve your mobility. Here are a few moves to try.

Split Stance Isometrics

Start position One foot forward, one foot back, and keeping your head over your hips.

End position Drop down into a lunge position. Shift your weight forward and allow your front knee to travel over your toes while keeping that front heel down.

You should feel a stretch in your Achilles’ tendon and in the front of your hips. Hold this position for 30 seconds on each side.

Complete 4 reps on each side.

Raised Front Foot Split Squat
Girl doing chin tuck and wall angels

Start position in a similar position to the split stance position, place a book or yoga block under your front foot with your toes over the edge.

Keep your head over your hips, shift your weight forward onto your front foot.

End position Drop down into a lunge. Keep the weight forward as you rise back up.

You should feel a stretch in your glutes, inner thigh and hamstrings of your front leg.

Complete 10 reps on each side

Wall Bridges
Girl stretching her back
Start position Lay on your back with your feet against a wall and knees/hips at a 90 degree angle. Flatten your back against the floor and dig your heels downard (you should feel a lot of tension in your hamstrings).

End position Keep this position and then drive your hips up to the ceiling without arching your back.

You should feel this in your hamstrings and glutes. Your quads should be relaxed.

Complete 10 reps

Ready to improve your movement?

Find your nearest Myodetox clinic

2 min read

Myodetox

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Education

The Key To Managing Sciatica


2022 was supposed to be the summer that Iggy Azalea would be touring with Pitbull. No doubt, the “Fancy” singer and her fans were beyond excited for this concert series. But in the middle of touring, she had to suddenly stop. On July 30th, she Tweeted: “So, I have sciatica. So fun!” She had to abruptly stop touring and manage this debilitating nerve pain.




What is Sciatica?
80% of people experience low back pain at some point in their life. At any given moment, nearly 9% of people are experiencing back pain right now. Yet, navigating back pain is often frustrating and confusing. The causes of back pain are numerous: nerve, muscle, joint, ligament, weakness, instability, trauma – all of which further branch out into other conditions.

When it comes to low back pain, sciatica has become a household name in the medical community and public alike. Sciatica is pain or irritation of the sciatic nerve. It typically happens down one leg. The sciatic nerve is the largest nerve of the body. It stems from the spinal cord, and runs down the back side of the buttock and leg, and branches further into the calf and feet.

The sciatic nerve can become irritated in three main regions: the low back, the buttock, and the back of the thigh. People with sciatica often experience the following:

  • Pain or irritation along the low back, buttock or thigh.
  • Numbness and tingling down the leg.
  • Pain aggravation with sitting, standing, or walking.


    Sciatica


    What Can Be Done?
    Navigating sciatica can be scary. Having the right guidance is key. Our therapists at Myodetox can help determine the source of sciatica, and dedicate treatment specific to your needs.

    Full-Body Assessment

    Our therapists are trained to identify the easing and aggravating factors associated with your sciatica. A proper full-body assessment ensures that nothing is missed, and that clarity towards your pain and movement concerns is provided.

    Hands-on Therapy

    Sciatica is often associated with movement restriction of the sciatic nerve. This means that a structure in the body may be pinching or impeding movement of the sciatic nerve, causing irritation and even pain. Whether it is joint, fascia, or muscle, taking a hands-on approach can provide alleviation of pain and freedom of movement.

    Examples of hands-on therapy include joint mobilizations, myofascial techniques, muscle mobilizations, cupping therapy, acupuncture, and dry needling.

    Exercise

    Sciatica can significantly reduce your mobility. However, there is strong evidence supporting specific movements and exercises to regain your overall mobility. Finding a way to move safely requires a healthcare professional by your side. Our therapists will ensure you can progress your movement so that sciatica becomes a thing of the past.

    Examples of exercises include sciatic nerve sliders and tensioners, mobility drills, and strength training. Your therapist will ensure that the appropriate treatment plan is clearly laid out so that you can get back to living your life, and doing what you love.


    manage sciatica



    Want support with your Sciatica?
    Our team of expert therapists can help you get back to doing what you love!

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    • 2 min read

    Myodetox

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    Education

    How to fix IT Band Syndrome


    If you’re an active individual, you may have experienced discomfort or irritation at your IT band a.k.a. the iliotibial band.

    IT band syndrome is pain along the outside of the knee that is typically felt while the knee is slightly bent during movement, and can become so bothersome that it sidelines you from activity. It is the second most common cause of knee pain.




    Who Is At Risk of IT Band Syndrome?
    IT band syndrome typically affects people that run, cycle, hike and participate in sports that require significant power and strength from the legs. Those that experience IT band pain often present with some form of dysfunction with one of the muscles that attach to the IT band – that is, the gluteus medius, gluteus maximus, tensor fasciae latae, or vastus lateralis. Dysfunction in these muscles can include muscle tightness, weakness, and overuse.




    IT Band


    What Are the Symptoms of IT Band Pain?
    IT band syndrome is felt along the outside of the knee joint. This pain tends to worsen with activity, and ease with rest. IT band pain is sometimes known as “IT band friction” in that clicking may be heard when the knee is moving from a bent to straightening position (flexion into extension). The most intense pain is often present when the knee is bent at 30 degrees (a position typically seen in running). Other symptoms can include: clicking on the outside of the knee; warmth and tenderness to the touch along the outside knee; tension and pain along the hip and thigh.

    You may notice more prominent IT band syndrome symptoms if you’ve:

  • Increased training volume
  • Changed surfaces while training e.g. trail running vs. road running
  • Present with muscle strength and length differences at the hip and outer thigh.

    IT Band Syndrome



    What Can Be Done to Address IT Band Pain?
    Immediate resting, icing, and stretches are typically prescribed when treating acute IT band syndrome. This may be followed by gradual changes to volumes in training, and specific treatment catered to your needs.

    Your licensed therapist at Myodetox can provide a thorough assessment to determine what structures and movements may be contributing to your IT band pain. Discomfort and tension along the IT band is often the result of dysfunction of the muscles that attach to it along the hip. In fact, some evidence suggests that IT band pain may be muscle weakness at the hips(1). Your licensed therapist can also help with differential diagnosis of your pain, carefully reviewing other structures that may or may not be contributing to your pain.

    Interventions that can help IT band syndrome include:

  • Hands-on therapy e.g. myofascial release along the hips and thigh.
  • Exercise e.g. corrective movements for muscle lengthening, strengthening, and movement coordination.
  • Education & Self-management e.g. load changes, foam rolling, ice vs. heat.

    Two Home Exercise Tips:

  • Foam roll: the video below focuses on foam rolling the entirety of the leg, and not just the area that hurts. Remember, the IT band connects multiple muscles!
    Click here to watch the video

  • Leg strengthening: the following exercise incorporates the entirety of your leg. You want a strategy that can focus on getting your hips and thigh involved so that you move pain free!
    Click here to watch the video



    Ready to take the next step?
    Your licensed therapist at Myodetox can provide a thorough assessment to determine what structures and movements associated with the IT band may be contributing to the symptoms. They can help you figure out which movements, muscles, joints, or even nerves may be contributing to the IT pain. And most importantly, they’ll devise a plan with you to treat and manage your pain so you can get back to doing what you love.

    Find your nearest clinic!

    • 2 min read

    Myodetox

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    Education

    Strengthen Your Ankle Tendons


    If you’ve ever rolled your ankle, you have felt that pain along the outside of the foot – it’s sharp, swells up, and makes walking incredibly difficult.

    But sometimes pain occurs at the outside ankle area, and you have no idea where it came from. You’ll ask yourself “what did I do to cause that? I didn’t trip, I didn’t fall, and I didn’t roll it.” If you’re experiencing mysterious ankle pain, the peroneal tendons may be to blame.




    What Is Ankle Tendon Pain Called?
    A peroneal tendinopathy is dysfunction of the peroneal tendon. These tendons connect the peroneal muscles to the outside and base of the foot. They’re responsible for plantar flexion and eversion movements of the foot.

    When there’s increased load to the tendon from an increase in running, training, or sports that require significant amounts of sharp movements, function of the peroneal tendon group will be disrupted. Depending on the severity of the tendon irritation, an injury can manifest as inflammation, pain with movement, weakness, and range of motion restriction. This makes getting back to your sport and everyday activities difficult to participate in.




    Strong Ankle Tendons


    Who Gets It?
    This injury is typically seen if you’re a high volume and intense training athlete. It’s also common if you have chronically rolled your ankle(s). Having a history of rolled ankles weakens the supportive ligaments, and stresses the peroneal muscles and tendons that provide structure and protection. This ultimately increases the demand on the peroneal tendons, furthering risk of injury.

    The pain tends to be gradual at first, and most people ignore the pain until it becomes chronic and aggravated with common activities like running.

    Ankle Tendons



    What Can You Do About It?
    Education – Don’t Go At It Alone

    Like all tendon injuries, it’s important to seek education on load management from your therapist. Your tendons need sufficient time to heal, but this doesn’t mean a full stop in using your muscles. You’ll want a progressive plan focused on regaining full range of motion of the ankle, strength, and stability. That often means knowing what your limits are, respecting limitations, and having a goal specific approach to regaining function.

    Manual Therapy

    People with a peroneal tendinopathy typically show reduced movement in the joints responsible for eversion of the foot. Your therapist at Myodetox can work on any restrictive muscle and joint that may be contributing to movement restriction and pain.

    Exercise Management

    Your therapist will work with you and provide the correct exercises to regain your ankle movements. If you’re unable to access a therapist immediately, give some of these exercises a try.

    Ankle CARs: Click here to watch the video

    Foam Rolling: Click here to watch the video

    Strength Training: Click here to watch the video

    Stability Training: Click here to watch the video



    Ready to take the next step?

    Book your session today!

    2 min read

    Dr. Aimee Anagnostos

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    Education

    What is Pelvic Floor Physical Therapy?


    The less we know about something, the easier it is to ignore. The pelvic floor is a group of muscles with attachments to your pubic bone, tailbone, and pelvis. However, it isn’t something we see everyday (or ever), so many people don’t understand its role in relation to the rest of our bodies.


    Before we get into Pelvic Floor Therapy, let’s first understand…




    What Is The Pelvic Floor?
    The pelvic floor is a general term used to describe a group of muscles, ligaments, and fascia that creates a natural ‘hammock’ for the pelvis.

    The functions of the pelvic floor include:

  • Supporting abdominal organs
  • Stabilizing the low back and “core”
  • Controlling bladder and stool function
  • Maintaining positive sexual stimulation

    Pelvic floor issues can include pelvic pain or bowel/ bladder issues. The pain can be described as burning, stinging, painful sitting, and more. Bowel/ bladder dysfunctions include leaking, dribbling, constipation, urgency, and frequency- to name a few.


    Pelvic Floor Physical Therapy


    How Does Pelvic Floor Physical Therapy Help?
    At Myodetox, our Pelvic Floor Physical Therapist will evaluate the extent to which the muscle, nerves, and fascia affect the issue.

    Pelvic Floor Therapy can include;

  • Trigger point release
  • Neural/visceral/ myofascial release
  • Digital biofeedback
  • Soft tissue mobilizations
  • Education
  • Therapeutic exercises, and more.

    This conversation can be difficult to have, but our trained staff empowers you to seek the proper care for pelvic floor dysfunctions.


    Pelvic Floor



    What To Expect At Your First Session
    Seeking pelvic floor therapy can be intimidating. Our hope is that this blog can help you navigate your first Pelvic Floor Physical Therapy Session and make your visit as comfortable as possible.

    Our pelvic physical therapist will gather as much information regarding your condition. Too often we hear that pelvic pain is dismissed. Therefore, it is important to us to create the time and space to understand your pelvic pain. That is why our initial evaluation is 60-minutes long and conducted in a private treatment room for patient privacy.

    Depending on your history and symptoms, our pelvic therapist can perform an external evaluation of the spine, hips, pelvis, and abdomen- an exam which is very similar to an orthopedic physical therapy exam.

    You will then have the option to proceed with an internal pelvic exam. (No spectrum is used, only one gloved finger.) Our pelvic therapist is certified to treat both female pelvic floor and male pelvic floor dysfunctions internally. If consent is given, the therapist may evaluate vaginally or rectally, while explaining the procedure every step of the way.

    After the assessment is complete, the pelvic therapist will explain their findings and what is needed in your future treatments. Your treatment may include visceral mobilization, soft tissue mobilization, trigger point release, stretches, strengthening, breathework, and more.

    We hope this serves to put any hesitancy at ease. If you have further questions you can contact Myodetox Brentwood at (925) 430-6630.

    Interested in trying Pelvic Floor Physical Therapy?

    Book your Complimentary Virtual Consultation

    • 3 min read

    Myodetox

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    Education

    How to come back from runner’s knee


    Rafael Nadal is a legend in the tennis community. With 22 Grand Slam wins (to date) and many other tennis accolades, Nadal has solidified himself as one of the greatest tennis players of all time (in fact, he was No.1 for 209 weeks!).

    Unfortunately, in 2005 during the Wimbledon final, he suffered a knee injury. This injury wasn’t a tear or dislocation, but it was enough to interfere with his play. His knee troubles continued for years, even forcing him to withdraw from the 2012 US Open. Rafael Nadal has since been able to recover and continue his astonishing career, but it hasn’t been without hard work.

    So what is this knee injury that set him back?




    What Is Runner’s Knee?
    If you’re a runner of any level, you’re likely familiar with “Runner’s Knee.” This condition, medically known as patellofemoral pain syndrome (PFPS), is pain at the front of the knee caused by dysfunctional movement patterns of the patella (i.e. kneecap) and femur (i.e. your thigh bone) that can lead to pain at the patellar tendon (i.e. the thick tendon at the bottom of your knee cap). As you can tell from Rafael Nadal’s injury , PFPS doesn’t only affect runners.

    There are a number of reasons for knee pain, but patellofemoral pain syndrome is the most common. This injury, though common in running, is also seen in sports associated with running, jumping, and other high load demands. People with PFPS are able to reproduce their pain with squats, going up stairs, jumps, and of course – running.

    Runner's Knee


    What Are The Main Causes?
    Everyone’s experience with PFPS is different, but the most common causes are:

  • Overuse injury: this can be an increase in volume, or introducing a challenge to the knee that it may not be ready for (e.g. under training for a challenging run, or hiking for the first time in years)
  • Muscle: deficits like weakness at the quadriceps and hips can contribute to PFPS
  • Injury: previous injuries (e.g. dislocations) can contribute to PFPS
  • Movement Coordination: the joint angle to the knee may stress the tendon, leading to pain.
  • Mobility Impairment: you can be excessive movement or lack flexibility of certain muscle groups, which further contributes to PFPS

    Knee pain


    What Are The Main Signs and Symptoms?
    The signs and symptoms of patellofemoral pain syndrome may not all be applicable to you, but be mindful of the following:

  • Pain with lower leg exercises e.g. cycling, running, weight lifting.
  • Pain with walking, stairs, kneeling, and squatting.
  • Pain at the knee with sitting too long e.g. watching a movie or sitting on a plane.
  • Aggravated pain with increased use e.g. walking or cycling longer distances.

    Who’s At Risk?
    Age can play a big factor when it comes to PFPS. This is typically seen in teenagers and young adults. When we age, problems with the knee tend to be more joint related e.g. arthritis

    Sex differences are also present with PFPS. Unfortunately, women are twice as likely as men to experience PFPS. The common causes of PFPS are often related to women more than men e.g. joint alignment with the hip and muscle imbalances.

    Activity specific – as said before, runner’s knee is commonly seen in sports that involve running, jumping, cutting, and any other sport that stresses the knee.

    What Can Be Done?
    There are a number of things you can do to alleviate pain at the knee. Try these below:

    Foam Rolling helps release your muscles from any myofascial tension caused by poor flexibility, overuse, or muscle weakness. Though temporary in affect, it can be a very helpful tool to use in the rehab arsenal.

    Taping at the knee can temporarily help alleviate pain, especially with movements like getting up and down a chair or a set of stairs.

    Mobility is key to addressing knee pain. This can include dynamic whole body movements, as well as specific stretches to alleviate tension at the knee. Here are some examples of movements that alleviate tension of the quadriceps, hamstrings, hip flexors, glute muscles, and calf.

    Strength training has the highest level of evidence for alleviating “runner’s knee.” This should be incorporated into a rehabilitation and maintenance routine. The research supports exercises that target the quadriceps and hips to facilitate the proper mechanics for the knee. Here are some examples you can try at home: glute bridge, stork, and squat.

    It’s important to note that mobility and strength exercises will serve you best under guidance from a healthcare professional. Even professional athletes and therapists alike benefit from coaching, cues, and progressions for the knee exercises under safe conditions.

    Ready to start managing your Runner’s Knee?
    Though there are many things you can do to immediately help your pain, seeing a healthcare professional sooner rather than later can offset any gaps in treatment. Your therapist will provide the needed guidance for pain management, progressions, and ultimately working with you to help reach your goals.

    Therapists have other tools up their sleeve – manual therapy, gait/movement retraining (biomechanics), blood flow restriction therapy, taping, education Alternate

    It is important to see a licensed healthcare professional if you’re experiencing PFPS. It’s not uncommon for people to push through the pain. Unfortunately, this ends up lengthening your recovery time. By seeing a healthcare provider sooner rather than later, you can prevent any further damage ensure that you’re given the tools to address the causes of your pain and FutureProof your body.

    Find your nearest location

    • 3 min read

    Gopi Kang

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    Education

    3 Ways to Prevent Shin Splints


    We’ve all had them at one point.
    Shin splints can be the downside to a new workout regime.

    As we come into the warmer months, our time spent being active increases and so does the risk of shin splints.


    It’s estimated that 20% of the population experiences shin splints, increasing as we age. Preparing your body and understanding the causes of shin splints is the key to preventing pain.



    3 Ways To Prevent Shin Splints
    If you’ve been increasing your walks and runs, you may need to reduce or break up your volume. Do your best to not increase distance by more than 5% per week. Having an appropriate warm-up, mobility, strength, and recovery routine will do wonders for your shins.

    Mobility: Ensuring minimal tightness at the Achilles tendon, posterior calf muscles, and anterior shin muscles is key to minimizing shin splints. Focus on exercises to maximize your range. Try maximal rotations of the ankle, as well as calf stretches.

    Strength: Weakness with the posterior calf muscles may lead to overuse of the shin muscles. Focus on strengthening the soleus, gastrocnemius muscles, tibialis posterior muscles, and tibialis anterior.

    Warm-Up and Recovery: Foam rolling along the back of the calf muscles and front of the shin can provide stimulus to these muscle groups. This allows relaxation and nourishment to the muscle group with increased blood flow, pain relief, and improvement in range of motion.

    Finally, hands-in therapy involving joint mobilizations along the ankle, tibia, as well as myofascial treatments can provide relief of surrounding tissues contributing to shin splints. Using these ways to prevent shin splints will ensure you stay active all season long!




    What Are Shin Splints?
    Shin splints are an overuse and repetitive stress injury at the shin. It happens when the muscles surrounding the tibia (the larger lower leg bone) cannot recover or heal in response to repetitive contractions like walking, running, or hiking. Shin splints are medically known as medial tibial stress syndrome (they can also exist as anterior tibial stress syndrome).

    They are a common complaint amongst runners new and old – nearly 70% of runners experience them. Those experiencing it will often complain of dull, aching pain during and after activity. What makes shin splints odd for many is that they can be experienced and eased during activity, only to persist as a dull achy pain for days. People that walk for leisure and exercise can also experience shin splints.


    What Do Shin Splints Feel Like?
    Shin splint pain is either felt at the front, middle, or side of the shin. This means you either feel pain along the thick muscle along the outside of your shin bone or around the large ankle bone along the side of the foot. Most commonly the pain is felt at the bottom third of the shin.

    For many, pain along the shin will increase at the beginning of a new activity, and ease with movement. Pain also tends to be the worst for most people after their activity. 24-48 deep dull aches are the average symptom.






    How Do Shin Splints Happen?
    It’s thought that shin splints occur due to repetitive microtrauma to the muscle or tendon. This leads to a point where the ability to recover and heal is outpaced by stress and inflammation of the muscle group.

    Increased walking or running volume, speed, and surface changes like concrete or trails, can all lead to these microtraumas.


    Need Help With Your Shin Splints?
    Book a session with me! I’ll assess your movements and set you up on a FutureProof plan to increase your mobility, reduce pain and prevent injury.

    Book your session today

    1 min read

    Myodetox

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    Culture

    Myo Run Club


    Your best run yet.
    From beginner to elite, we welcome all runners.

    Los Angeles . Toronto . Vancouver
    Join the Myo Run Club today!


    Myo Run Club is led by our expert therapists. You’ll be guided through dynamic warm-ups, active-recovery cool-downs, and incredible running routes. Along the way, you’ll receive tips and tricks to make each run stronger than your last.

    Amongst the feel-good endorphins, every runner gets to connect at our run club socials and win some giveaways! Running in a group provides support, education, and great vibes. The runs are completely free to join and designed to build a community of like-minded individuals.


    myo-run-club



    Should I do any exercises before I run?
    Yes! Performing movement health exercises before and after a run will help prevent injury and strengthen your stride. From mobility training to static stretches, ensuring you properly warm up and cool down is key to running your best. During the run club, you’ll learn exercises to help transform your movement health.

    Take a look at this article, it highlights a few of our favourite moves.

    View article here



    How to become a better runner?
    Come in for a run assessment! A running assessment can minimize your risk of injury, and identify areas of opportunity for your body to perform its best. Our expert therapists will assess your movements and set you up on a FutureProof plan.

    Learn more here



    Ready to join our next run?
    We can’t wait to start tracking some miles and sharing some smiles with you. Let’s make 2023 the year we run faster, longer. Join our community of people dedicated to feeling their best!

    Sign up here