Runner’s Knee: Causes & Treatment
What is Runner’s Knee? Runner’s knee is a painful condition frequently occurring in endurance athletes where the patellofemoral joint (knee-cap) becomes painful during runs. This is among the most commonly occurring running-related injuries and can range from mild knee pain that warms up during your runs to debilitating levels that prevent any training. Common Causes of Runner’s Knee There are...
Achilles Tendinopathy Return to Running Protocol
The Achilles tendon is the longest and strongest tendon in the body. It is directly attached to both the gastroc and soleus muscles aka “the powerhouse muscles of distance running. The achilles job is to literally create tension in the foot and knee to propel us forward when running and walking. Because of this, it’s commonly subjected to irritation and...
How to Reduce Plantar Fasciitis Pain
Plantar fasciitis is a painful condition where the tissues on the bottom of the foot become irritated with weight bearing activities. The term “plantar fasciitis” is a little less accurate than we once thought as this isn’t purely an inflammatory condition as the “itis” part would imply. Instead, it is a condition that happens when the plantar fascia tissue gets...
Are you running with a stress fracture?
Running with a stress fracture or a bone stress injury can lead to further injury if not properly managed and treated. Bone stress injuries (BSI) and Bone Stress Fractures are a commonly under-diagnosed running related injury. But many athletes are running with a stress fracture (or bone stress injury), thinking it is a simple muscle strain or tendinitis. But bone...
3 Ways to Improve Your Running Health
The running season is upon us and in preparation for your upcoming race you’ve been putting in the miles on the road. Every runner wants to reach that next time or distance goal, and the most important factor in reaching them is to stay consistent in your training. But every year, many runners find themselves fighting with nagging aches, pains,...
Running Form Assessment – A Key to Improving Your Runs
Do you want to run faster? Do you want to be able to run longer without running out of breath? If so, then it’s time that you take a look at your running form. While there are many factors that contribute to running performance, such as the terrain and climate conditions, one key factor is how effectively athletes use their...
Pregnancy & Postpartum,
Top 3 Tips to Improve Your Recovery & Performance
R.E.C.O.V.E.R.Y Recovery and performance go hand and hand. As we look for performance to improve, our ability to recover must be riding right there next to it. This is true for both physical and mental performance. If we are in the gym or in the office, we need to learn to master this relationship. Let’s be honest, we could all...
Staying Healthy During Your Half, Full, or Ultra Marathon Training!
That race is coming up and it’s time to start putting in the miles. Whether you are going for that half marathon, marathon, or ultra marathon distance you are bound to be spending some time on the road or trails over the next few months. At Onward Bellingham we specialize in working with runners. We can help maximize efficiency with...
Top Core and Lateral Hip Exercises
Being really strong in the lateral hip and core is vitally important to many sports, exercises, and activities of daily living. These muscles allow us to lift heavier weights with squats, run with better form, and tolerate more rigors of daily life. A lack of strength in the lateral hip and core can make performing to our full potential at...