International Women’s Day

Today is International Women’s Day. A day to celebrate the political, social, economic and cultural achievements of women. A day to remember, honour and acknowledge their impact. A day to bring awareness to the still present gender inequality that exists in too much of the world’s nations and a call to action to change that imbalance.

While National and International Women’s Days have been around in various parts of the world for over a century now, 1975 was the first time that The United Nations celebrated it on March 8th, which was International Women’s Year. It was two years later, in 1977, when the UN General Assembly invited the member states to adopt March 8th as the official date for this annual event.

While it is impossible to list even a fraction of the amazing women that Canada has been impacted and shaped by, the names below are a great glimpse and starting point to spark some time spent looking into the accomplishments and achievements that women have made, and continue to make, in our country.

Some of the names are instantly recognizable but it is my hope that many more are unknown to you and that this serves to remedy that fact! Here is a small peek into some well-known and lesser known, women of impact in Canada:

The Arts

  • singer/songwriter/activist Buffy Sainte-Marie
  • Inuit artist Kenojuak Ashevak (1927-2013) whose famous artwork, Enchanted Owl, was used on a postage stamp in 1970 to mark the centennial of the Northwest Territories.
  • Marcelle Ferron (1924-2001) a Quebec painter and stained glass artist
  • Pauline Johnson Tekahionwake (1861 – 1913), a poet known for celebrating her heritage of First Nations descent.
  • Margaret Laurence (1926 – 1987), a writer whose work captured the female perspective of life for women at a time when they were breaking out of traditional roles. She also actively promoted world peace through Project Ploughshares and was a recipient of the Order of Canada.

Business and Politics

  • Mary Shadd Cary (1823 – 1893), the first black female newspaper editor in North America. She was an advocate for black emancipation, women’s rights and universal education.
  • Doris Anderson (1921 – 2007). Newspaper columnist and long-time editor of Chatelaine magazine. She was also integral in the creation of the Royal Commission on the Status of Women which paved the way for rights of equality for women in the Charter of Rights and Freedoms.
  • Agnes Macphail (1890 – 1954), the first woman elected to the House of Commons. She was later elected to the Ontario Legislative Assembly where, in 1951, she initiated the first equal-pay legislation.
  • Ga’axstal’as, Jane Constance Cook (1870 – 1951). A Kwakwaka’wakw women, cultural mediator and activist. She lobbied for First Nations rights to retain access to land and resources. She testified at the 1914 McKenna-McBride Royal Commission and was the only woman on the Allied Indian Tribes of British Columbia in 1922.
  • Madeleine Parent (1918 – 2012). She led the Canadian Textile and Chemical Union from the 1950’s to the 1970’s, launching historic struggles for workers rights. Her tireless activism of behalf o workers, minorities and women saw her convicted – and later acquitted – of seditious conspiracy.

Sports

  • Spencer O’Brien, Snowboarder. Born in Alert Bay, BC, she won gold medal in slopestyle at the 2013 FIS Snowboarding World Championships. A First Nations woman, she is involved with the Nike S7, a program that promotes health and wellness in Aboriginal communities and she has donated equipment to the First Nations Snowboard Team.
  • Myriam Bedard, Biathlete (retired). As of 2018, she holds the title for being the only Canadian biathlete (male or female) to win an Olympic medal. She is also the only North American biathlete ever to win Olympic gold. She won two gold medals at the 1994 Lillehammer games and a bronze at the 1992 games in Albertville.
  • Marilyn Grace Bell Di Lascio, long distance swimmer (retired). From Ontario, Marilyn was the first person to swim across Lake Ontario on September 8, 1954. She later swam the English Channel (1955) and the Strait of Juan de Fuca (1956). Her crossing of the lake was designated a National Historic Event in 2005 by the national Historic Sites and Monuments Board.
  • Hayley Wickenheiser, Hockey. Widely regarded as one of the best female hockey players in the world. She led the Women’s Olympic Team to four gold and one silver medals. At the 2014 Sochi Olympics, she was named the flag bearer for the opening ceremonies. It was during those games that it was announced that she had been elected to the International Olympic Committee’s (IOC) Athletes Commission.
  • Angela James. Hockey. In the 1980’s and 1990’s she led the Canadian team to four world championships. As one of the first three women to be inducted into the International Ice Hockey Federation Hall of Fame, she is also one of the first two women, the second black athlete and the first openly gay player to be inducted into the Hockey Hall of Fame.

 

Special Mention goes to Viola Desmond. With the recent change of face on our currency, the question often asked is: Who is the woman on the ten dollar bill?

Viola Desmond (July 6 1914 – Feb 7 1965) born and raised in Halifax, was a woman of colour who became synonymous with the early civil rights action in Canada. Her legal fight for equality began in 1946 when she refused to leave the main floor area of the Roseland Theatre in New Glasgow, Nova Scotia. Having bought a ticket for the movie, she was unaware that persons of colour were restricted to the balcony and not permitted in the main floor seating area. The basis for her charges stemmed from an obscure tax law, which claimed that she paid for a ticket for the balcony, not the main floor, and was then in violation of the tax law.  Viola Desmond was forcibly removed, receiving an injury in the process, jailed overnight, convicted without legal representation, and forced to pay a fine of $20.00. Within a few days of the event, Viola decided to challenge the charges in court. While her court challenge was not successful in reversing or pardoning the charges against her, her actions were integral in sparking the civil rights movement to end segregation in Canada. She received a posthumous pardon in 2010 and was named a National Historic Person by the Canadian government in 2018.

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What is Bursitis?

What is Bursitis?

Bursitis is an inflammation of one of the body’s bursae (the fluid-filled sacs that cushion the joints). This painful condition can be caused by a mild injury, repeated use (such as prolonged kneeling on a hard surface), arthritis, or infection. Commonly affected joints include the shoulder, elbow, knee, and hip.

Bursitis is typically identified by the localized pain or swelling that occurs when the small sac (bursa) found inside joints become inflamed. The fluid-filled sac helps to lubricate and cushion the joint. When it is inflamed, movement can be painful. Usually, bursitis occurs in larger joints such as shoulders and hips. Symptoms of bursitis may include swelling, redness, a warm joint area, aching or stiffness in the joint that gets worse with movement.

Without seeing your health care provider, you usually can’t tell the difference between bursitis and pain caused by a strain or arthritis.  Often just resting and elevating the joint can help. Applying ice may help relieve pain and swelling. Once the joint is no longer painful, you can work to strengthen the muscles around the joint and prevent further flare-ups.

Chiropractic and Physiotherapy treatments can help most people with musculoskeletal disorders such as bursitis. Treatment options can include manipulations, or modalities such as cold lasers, ultrasound and a decompression table.

Contact Diversified Health to speak with one of our health care practitioners for information on the treatment options that could be right for you.

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What is Tennis Elbow? What Causes It?

Tennis elbow is an overuse and muscle strain injury caused by the repeated contraction of the forearm muscles that you use to straighten and raise your hand and wrist and affects 1% to 3% of the overall population. Repeated motion and stress to the tissue can cause inflammation or even a series of tiny tears in the tendons that attach the forearm muscles to the bony “knob” at the outside of your elbow, and the results can be painful.

Common Causes

Many common activities other than playing tennis, can cause this painful condition, including gardening, working around the house, or any activity that involves repetitive twisting of the wrist. Pain and weakness caused by tennis elbow can make it difficult to do simple everyday activities such as shake hands, use a doorknob, or hold a coffee cup.

If You Think You Have Tennis Elbow:

It’s always best to consult a healthcare provider to get an expert opinion. Luckily, up to 90% of cases can be remedied by nonsurgical treatments, and symptoms usually diminish within four to six weeks after receiving appropriate treatment.

For immediate relief, resting the affected arm and applying ice may help relieve symptoms, and anti-inflammatory medications can help reduce pain. Braces or wrist splints may also help to relieve the symptoms of tennis elbow along with specific range of motion exercises.

Treatment Options

The type of treatment prescribed for tennis elbow will depend on several factors, including age, overall health, medical history, and severity of pain. The goals of treatment are to reduce pain or inflammation, promote healing, and decrease stress and abuse on the injured elbow.

Physiotherapy & Chiropractic treatments can help treat tennis elbow; using a combination of Ultrasound, Class IV Laser, Shockwave Therapy and Graston Instruments to reduce inflammation. Specific exercises to stretch and strengthen the muscles of your forearm will help to strengthen those muscles and prevent the condition from re-occurring.

Your practitioner will also discuss changes you may need to make to your work environment, sport technique or sports equipment that you are currently using.

Tennis Elbow Relief in Victoria, B.C.

Contact Diversified Health to speak with one of our health care practitioners for more information on tennis elbow and what options could be right for you.

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Bullying in the Workplace

When we think of bullying, the images we imagine are most often those of children or teens being bullied either at school or in social groups. The reality though is that bullying is not exclusive to the young or to those in school. Workplace bullying happens, and more often than we like to think about.

While it may look different on the surface, it is just as damaging and has just as significant of an impact as the schoolyard bullying that we associate with bullying. Recent statistics point to almost 45% of polled employees stating that they feel, or have recently felt, bullied in their workplace. That is a staggering number of persons affected by behaviour that is rarely talked about.

What does workplace bullying look like?

Bullying behaviour in a workplace can generally be classified as behaviour that is:

  • Intimidating
  • Offensive
  • Abusive (verbally or emotionally , rarely physically in the workplace)
  • Insulting
  • Persistent
  • An abuse of power or position of authority.

The ways that these behaviours manifest vary but often the following are present:

  • Undermining or deliberately impeding a person’s work.
  • Constantly changing work guidelines
  • Withholding necessary information
  • Yelling or using profanities
  • Persistent and/or abusive criticism
  • Unwarranted or excessive punishment
  • Blocking opportunities for advancement
  • Threatening loss of job or position
  • Belittling a person opinions or beliefs
  • Spreading malicious rumours or gossip
  • Assigning unreasonable duties or workloads demands.

Essentially, it is behaviour that makes the person being bullied feel vulnerable, threatened, upset or humiliated.

It can be hard to discern between a person who has an aggressive nature in a business workplace or has a poor communication skills and a bully. There is a distinct difference between a situational conflict between co-workers, which can be a normal part of workplace environment, and a person who is exhibiting bullying behaviour towards another.

Bullying can be often be categorized as:

  • Chronic – these are often the most problematic types of bullies to deal with as they have habitual, long-standing behaviour; most likely developed long before they entered the workforce.
  • Opportunistic – the type of person who is competitive, striving for a promotion or credit for work.
  • Accidental – a person who is genuinely unaware of the impact their behaviour has on others.
  • Substance Abusers – a person whose behaviour is impacted by drug and/or alcohol use or abuse.

While many personal reasons and history factor into why a person may exhibit bullying behaviour, the most important things to consider in the workplace are: how to identify it and how to rectify the situation.

What Can You Do About It?

If you are being bullied, some ways to take the first steps are:

  • Tell someone about it. Just like we tell our children, follow the same advice. Speak to a manager or human resource person within your company about your concerns. If needed, go outside your company to your local workplace health and safety organization.
  • If possible, directly address the specific behaviour and the impact of the behaviour with the person. Try to relate how their behaviour makes you feel and why it needs to stop. While this is hard step, ignoring or denying the situation will not make them go away or improve. Thoughtful and concise action is needed to rectify the situation.

Once you’ve addressed the issues, find ways to manage the impact that it has, or continues to have, on your well-being.

With direct focus and attention to the matter we can all work to stop bullying in the workplace

 

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Stressed? Techniques for Managing Negative Stress

Stressed? Techniques for Managing Negative Stress

One of the constants in our lives is stress. Just reading that may induce stress for you but the reality is that not all stress is negative. Stress is, most simply, your body and minds way of reacting to situations in life; both the good and the not so good situations. Stress is the elation you feel when someone you’ve been missing is suddenly right in front of you. It is also the frustration that you experience when you see a parking ticket on your windshield. The term “stress” isn’t necessarily negative but we associate it that way so much that it has become synonymous with uncomfortable feelings. Which is, for many us, the main type of stress that we experience. So, let’s take a dive into the negative stress that affect us all and what we can do about it in our lives.

The First Step

The first thing to do is to identify what exactly is causing you stress. You can’t work on a problem that you can’t put your finger on.

  • Step One: Identify the cause or causes of your stress. Look at the overall view here and keep it simple. Is it work, personal life, finances specifically, health- related issues or a combination. Any problem seem insurmountable when it’s as big as a mountain. Break it down into basic, single points to focus on. Even if you have multiple areas of stress, just the act of putting it down on paper (or a spreadsheet if that’s your comfort zone) and sorting it with a plan of action can help you see that it IS manageable; even when it feels like it is too much.
  • Step Two: Identify what you can realistically do to alleviate or eliminate the stressors. Go down your list and do a quick run and tick off of what can you have an impact on and what you can’t. This is the first step here to see what you need to work on to eliminate versus what you need to slot into the category of “to be managed” if you personally cannot affect change on the stressor. Some stressors will resolve themselves with time and there is nothing that can be done but to manage how it affects you until the situation is over. Other times, the situation will not change until YOU change it. Those differences aren’t always apparent when you are in the middle of the stress.

The Next Steps

Now that you know what is causing you negative stress and which stressors are within your range of being able to make an impact or not. Let’s look at strategies to help.

  • Eliminate or alleviate what you can: Be realistic and plot out what you need to do to make things better with the stress in your life. If you can make a difference, then make the changes needed. You will thank yourself in the end. It may not be easy but it will be worth it. Since this area is specific to each person, only you can be the one to write this list. Be honest about your needs and wants and make your plan realistic to what you can offer for energy, focus and time. Even small changes and movement in the right direction will make a huge difference in how you feel about stress right now.
  • Learn how to manage the effects of stressors that you can’t do anything about: The fact is that there are going to be things that you can’t change in your life. In these instances, you will need to look at stress management techniques that will work for you, that you can put into action.

Stress Management Techniques

Negative stress can wreak havoc on our bodies and minds. Most of us are well aware of how we feel when stressed. Racing heart, elevated blood pressure, upset stomach, nervousness, anxiety, and anger are common complaints. It can affect your entire body in ways that make day to day life difficult and uncomfortable to deal with. What works to help manage the impact of stress for each person differs greatly but some options to start the ball rolling for what to try include:

  • Taking care of your body: Eat well, and drink water; exercise in a way that you find enjoyable and feels good for your body; try to get restful sleep; explore different physical relaxation techniques such as yoga, meditation or focused breathing techniques.
  • Relax your mind and emotions with ways that work for you: Journaling or writing; listening to music; use guided imagery podcasts or similar media to help you if you find meditation a challenge; talk it out – find a friend or a therapist that can help you get some of the internal stress out in that way.

We tend to shy away from stress because it is already causing concerns in our lives and we certainly don’t want to put more attention to it, but that’s just what is needed for most of us.

With some focus and research into what is causing negative stress in your life, you can make a difference.

Check out this other great resource for more detailed information and suggestions on how to manage your stress.

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Could Your Foot Pain Be Plantar Fasciitis?

Plantar fasciitis is a painful condition located along the bottom of the foot, predominantly in the arch area. It is caused by overuse of the arch tendon (plantar fascia) of the foot; and if you’ve ever suffered from Plantar Fasciitis, you know that this can be one of the most irritating and hard to treat injuries there is.

The most common causes of plantar fasciitis are overly tight or inflexible calf muscles and/or surrounding and supporting tendons which leads to persistent pronation of the foot. This pronation can produce over-stretching of the arch tendon, and can lead to inflammation and thickening of the tendon.

The Plantar Fascia is a band of tissue that runs from your heel down through most of the length of your foot. It could be considered to be a “shock absorber” for your arch. This tissue is also known as the arch tendon. When this tissue becomes inflamed, the result is Plantar Fasciitis, a condition that can result in moderate to severe pain in your heel and foot.

Plantar Fasciitis, over time, can also cause a heel spur. If untreated, the condition can become degenerative, causing further pain, symptoms and long-term treatment challenges.

Not surprisingly,  runners, golfers and tennis players who spend long hours on their feet are some of the most common victims of Plantar Fasciitis.  Additionally, those over 40 are more susceptible, as is anyone who is predisposed to the condition. People with tight calves are thought to be more likely to develop the condition, as is anyone who spends time on their feet without proper footwear.

Temporary relief from Plantar Fasciitis can often be found through stretching localized massage, or anti-inflammatory medications. This relief is typically short-lived, however, as the condition will usually persist until it is properly treated and the underlying cause is identified and addressed.

Permanent relief from Plantar Fasciitis will usually come from a combination of the following approaches:

– Improved footwear for the activity you’re engaging in

– Orthotics, if determined to be necessary to proper foot alignment and support.

–  Specific Stretching for the foot and calf muscles

– Physiotherapy; IMS is often used in this area.

– Massage

– Laser Therapy to treat the inflamed area

– Athletic tape to support the arch tendon

– Shockwave Therapy to treat the inflamed area

You should seek treatment if you suspect that you may have this conditions as it can become more severe if left unattended.

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Don’t Just “Fall” Back Into It

Summer is coming to a close and the feel in the air is of back to routine and a sense of normalcy to our schedules.

As we head back to school, work schedules and a more structured day, now is the time to take stock and see what’s working and what isn’t.

The urge to just “Fall” back into the same old routines is tempting and easy but not always the best course of action. Take some time to really look at how your days, weeks and months are structured. Do some days and timetable make you pull your hair out, hanging on for the reprieve of a weekend? Do you dread certain days or times when you know the stress and workload will wear you down? Take a closer look at the good times to really see what it is you value in those times.

Sometimes a few adjustments, some forethought, planning and re-structuring is all that’s needed to make a hectic schedule run more smoothly and reduce stress for yourself and those around you.

As we head back to it all, don’t just settle for routine, you are in control of how it all plays out – make it the way you want it!

“Time is a finite resource and we all place infinite demands on it. I view time as an opportunity, as a chance to make choices about how I spend that resource – because it is our choice. And that’s something people often forget.

Maggie Wilderotter”

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Summer Sun Protection 101: Choosing The Right SPF

Summer Sun Protection: Choosing The Right Sunscreen

It’s summer time and with the longer days and much-anticipated sunshine comes the need for protecting your skin from sun damage. One of the easiest to do that is by using a sunscreen with the right amount of SPF, and the options seem endless. Here’s how to choose the right sun protection for your skin.

SPF: What It Means and Why It Matters

We hear the acronym ‘SPF’ a lot at this time of year, but do you really understand what it means and how the SPF rating of your sun protection can determine how well your skin is protected from sun damage?

SPF stands for Sun Protection Factor and is a relative measure of how a product will protect you from UV radiation (Predominantly UVB rays unless otherwise specified on the label). Products generally range form low SPF of 15 to much higher rating of up to 100 SPF.

While a Higher Spf Offers an Increase in Sun Protection, It’s Not Always a Much as You Might Think

  • SPF 15 will block approximately 93% of UVB rays.
  • SPF 30 will block approximately 97% of UVB rays
  • SPF 50 will block approximately 98% of UVB rays
  • SPF 100 will block approximately 99% of UVB rays

Broad Spectrum Sun Protection is Best

For UVA and UVB protection, look for a suncreen that states it is broad spectrum. Mineral sunblocks that contain a high amount of zinc oxide, when applied correctly, offer excellent broad spectrum sun protection. Elta MD is just one example of a reputable brand that carries mineral-based, broad spectrum sunblocks.

If you’ve avoided mineral-based sunblocks out of fear that they will leave your skin looking ashy or covered in white streats, CBC offers this list of 10 mineral sunblocks that are suitable for dark complexions.

If you spend a lot of time in the water, many mineral-based sunscreens are reef-safe as well. The key is to always read the labels so you know what you’re getting when it comes to your sun protection!

Using Your Sunscreen Properly

How you use sunscreen increases the effectiveness of it as well. Most people don’t use enough, or re-apply as often as they should to be protected.

  • An adult sized person should be using 2 tablespoons (or more) of sunscreen to cover all exposed skin.
  • To be effective, it should be reapplied every two hours, or more if you are swimming or sweating excessively.
  • Remember to use sunscreen even on cloudy days; UV rays can pass through clouds.
  • Check the expiry date! Some of the compounds in sunscreen lose their efficacy over time – be sure to check that it is still within the posted expiry date on the label.
  • Protect your sunscreen from the sun and heat. Extreme temperatures can also break down the compounds in the sunscreen so be sure to tuck the bottle away somewhere out of direct sun and extreme heat.

No sunscreen, regardless of the SPF, will protect you completely and it should be only a part of your overall sun protection when enjoying the outdoors. Clothing, lip balm, hats, eye protection and avoiding the peak sun hours of 10:00am to 4:00pm should all be part of your plans to keep your skin protected as much as possible.

Get out this summer and soak up the sunshine – just be smart and safe when it comes to sun protection while you’re doing it.

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IT Band Syndrome

Iliotibial Band Syndrome is one of the most common overuse injuries for runners. The IT band is a ligament that runs down the outside of the thigh, from the hip to the shin, helping to stabilize and mobilize the knee joint. If it becomes too tight or inflamed it can cause friction on the knee and discomfort. The condition can cause pain while moving the knee that become so severe it can sieline a runner for weeks or even months.

 

The main symptoms of IT band syndrome are:

 

  • Pain in the knee area, usually specific to the area on the outside of the knee joint; this is where the IT band will be rubbing and causing friction when the joint moves during running.
  • Tenderness of the area on the outside of the knee joint.
  • Tightness or a feeling of reduced flexibility in the thigh, hip or knee.
  • Pain while cycling. The motion of cycling can cause the IT band to become inflamed and painful as well.

 

Some contributing factors to IT band syndrome are:

 

  • An imbalance in the hip and thigh muscles. If the muscles that surround and support the hip structure and the Iliotibial band are weak or imbalanced, the IT band can become tight.
  • Increasing run distance or speed too quickly. A training schedule that is too aggressive with increases can place significant stress on joints, muscles and connective tissue.
  • Running on uneven or hard surfaces. Surfaces that are “banked” or consistently uneven can cause the angles of the joints to increase, causing excess stress on placement of the foot, knee and hip.
  • Footwear that is unsupportive or improperly fitted can contribute to biomechanical issues that can cause IT band syndrome.

 

Treatment and Prevention

 

Treatment of an acute flare up of IT band syndrome, and understanding how to prevent it, is important for recovery and to ensure that the runner can make a full recovery. IF IT band issues are left untreated, they can progress from being a concern only while running to being experienced in day to day activities such as walking and sitting.

 

Treatment options for Iliotibial Band Syndrome include:

 

  • Rest. Immediately reduce the mileage that you are running (or cycling). In many cases, completely stopping all running for a period of a few days or weeks may be necessary.
  • Massage. Either self massage with a foam roller or external massage by a Registered Massage Therapist or Physiotherapist can help to encourage the tight IT band to release.
    • Foam rollers are used by lying on your side with the foam roller positioned under your thigh (your thigh will be resting on top of the roller), perpendicular to your leg. Make sure the roller is a few inches below the top of your thigh area; using your arms as support, slowly roll your body forward, allowing the roller to move down your thigh. This may be quite uncomfortable at first as the IT band is tight. Move slowly, taking care to ensure proper form.
  • Stretching. Make sure that proper and adequate stretching for the hip, thigh and low back muscles is a part of your running routine can help alleviate, and prevent, IT band syndrome.
  • Have your running gait (biomechanics) assessed. A therapist will be able to assess your gait and help you correct any imbalances in technique or muscle strength and / or weakness. A foot analysis to see if orthotics would help can also be done.
  • Warm up. Warming up before running can help the muscles and connective tissues to be less tight and prone to injury.

 

With some care and attention, the Iliotibial Band can recover fully from an acute flare up of inflammation or tightness. Seek out therapeutic guidance if it does not resolve itself with these tips or if it is an ongoing concern for your lifestyle.

 

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Runner’s Knee

runners knee

‘Runner’s Knee’ is the nickname given to the condition Patellofemoral Pain Syndrome (PFPS). It is a common issue amongst runners, both recreational and competitive. Generally characterized by pain or discomfort where the kneecap (patella) rests on the thigh bone (femur), it can range from mild to severe in the level of pain that it presents with.

 

It afflicts almost twice as many women as men; this is thought to be due to the tendency of the female hip structure to be wider, resulting in more of an angle of the thigh bone from the hip to the knee. Younger runners also tend to be more affected although the reason for that is uncertain.

 

Biomechanical issues are often to blame but other likely cause are: tight hamstrings, poorly – or improperly – conditioned quadriceps, or other muscle imbalances.

Quadriceps that are too weak to support the patella can lead to improper alignment and tracking. Tight hamstrings can pull, placing pressure on the knee and causing pain and discomfort as well. Having a professional assessment, treatment and exercise prescription can help with these concerns. Adding stretching and strengthening exercises is a proven method to treat PFPS.

 

Symptoms

Some of the most common symptoms of PFPS are:

  • Soreness or tenderness behind or around the kneecap, often around the center of the kneecap.
  • Pain in the back of the knee.
  • A sense of weakness or instability; like your knee may “give out”.
  • Sharp pain in the kneecap when going up stairs or hills.
  • Dull, aching pain with movement.

 

Prevention and Treatment

  • Run on softer rather than harder surfaces if you can.
  • Reduce your mileage and intensity if you are experiencing pain.
  • Avoid downhill slopes and deep knee bending activity until the pain subsides
  • Ensure that you are stretching properly and enough. If you aren’t sure about how to stretch or what muscles to pay attention to, speak to a professional.
  • Strengthen your muscles and maintain the strength. Again, if you are uncertain where your imbalances are; talk to a sport medicine therapist, physiotherapist or certified personal trainer for assistance.
  • Check out your footwear: if your shoes are older or worn, some attention here may make all the difference to your PFPS. Runners who put a lot of miles of their shoes need to replace them more often – remember, it’s not just how long you’ve had your shoes but how much you use them. Specialty running shops are great for advice on different types of shoes for a variety of needs and foot types.
  • Consider orthotics and having a professional gait analysis done if new shoes don’t help.
  • Have your technique assessed for movement imbalances. Having a Physiotherapist or Sport Medicine professional assess your gait (while you are actively running) can help to spot issues that you may not be aware of.

 

While Patellofemoral Pain Syndrome is a common and disruptive issue for many runners, it can be effectively prevented, managed and treated.

Happy and healthy running!

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