Archives for October 2011
Barefoot Fun Run Event Details
You don't have to be barefoot.Run or walk in anything you want from nothing to clogs. Help us raise money for MD Anderson.
Win a Pair of Barefoot shoes!
Every registered participant has a chance to win one of ten pairs of minimalist footwear. Drawing will be held on race day. See the shoes here.
Race Day ScheduleNote: this schedule is subject to change. Please check back often. We will email a finalized schedule about a week prior to the race. 7:45 AM - Check-in 8:15 AM - Barefoot Running Clinic Lead by Michael Sandler, barefoot running expert, best selling author and author of the book aptly titled Barefoot Running. 9:00 AM - Welcome Runners Course review and cancer survivors recognized. 9:15 AM - Race Start Announcement will be given 10:15 AM - MD Anderson Check Presentation 10:30 AM - Wrap up & prize giveaway 10:45 AM - Book Signing and Q&A with Michael Sandler
- Persistent muscular contraction, strain or overuse (emotional or physical cause)
- Trauma (local inflammatory reaction)
- Adverse environmental conditions (cold, heat, damp)
- Prolonged immobility
- Febrile illness
- Systemic biochemical imbalance (hormonal, nutritional)
- Compensating synergist and antagonist muscles to those housing triggers may also develop triggers
- Satellite triggers evolve in referral zone (from key triggers or visceral disease referral, e.g., myocardial infarct)
- Allergies (food and other)
- Nutritional deficiency (especially C, B-complex and iron)
- Hormonal imbalance (thyroid, in particular)
- Low oxygenation of tissues
- Pain upon contraction: Again, no one likes to hurt. If it hurts to contract, we don’t want to contract.
- Pain during stretching of the muscle in certain ranges of motion: If it hurts to take a muscle through a certain range of motion, we stop doing it or we limit that range of motion, which leads to more problems.
- Muscle weakness: This is a big one! If muscles are weak, they can’t optimally do their job. An example of this is trigger points in the psoas or the glute medius. If these muscles are weak, they can cause other problems down the chain. Often times, we think of weak muscles as muscles that need to be strengthened. However, what happens when you try to strengthen a muscle (causing it to contract more) with taunt bands that are already hypercontracted? Not a whole lot, that’s what! You may end up just chasing your tail trying to help that person.
- Find the trigger point.
- Hold pressure at 5/10.
- Wait for the tissue to release (you can feel it soften under your skin or you’ll begin to feel a decrease in the pain referral pattern).
- Once the tissue releases and the referral starts to dissipate, either go deeper into the tissue or move on and look for other trigger points in the cluster.
- Trigger points are not (usually not) the only problem. They are usually part of a bigger problem that has to do with other soft tissue dysfunctions. You should seek out a therapist who can work with you to determine what the underlying problems are.
- Self care is important. Make sure you’re foam rolling and working on your soft tissue. Make sure your training program is developed properly to limit tissue stress and overuse.
- Soft tissue work, foam rolling, and proper strength exercises are essential in making sure that your tissue stays healthy and that you stay pain free.
- Be aware of your activities of daily living and your posture so that you aren’t putting unnecessary stress on structures that don’t need it. So much of our pain and dysfunction comes back to how we operate on a daily basis. Altering activities of daily living, while difficult, is crucial in making lasting changes in your soft tissue.
- Just because you deactivate a trigger point doesn’t mean that it can’t return.
- Always seek medical attention if you feel there’s something more serious going on.
- Simons D (2002) Understanding Effective Treatments of Myofasical Trigger Points. Journal of Bodywork and Movement Therapies 6(2):81–88.
- Chaitow L, Walker-DeLany J (2000) Clinical Application of Neuromuscular Techniques, Vol. 1: The Upper Body. Elsevier Limited.
- Chaitow L, Walker-DeLany J (2002) Clinical Application of Neuromuscular Techniques, Vol. 2: The Lower Body. Elsevier Limited.
- Davies C (2004) The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. Second edition. Oakland, CA: New Harbinger Publications, Inc.
- Archer P (2007) Therapeutic Massage in Athletics. Philadelphia: Lippincott, Williams & Wilkins.