Ask the Expert - Injuries, therapy & recovery

Pick the 2010 USA Fit San Antonio theme quote!:

“A goal without a plan is just a wish.” Larry Elder

“What is not started today is never finished tomorrow.” Johann Wolfgang von Goethe

“Set your goals high, and don't stop till you get there.” Bo Jackson

“If you can find a path with no obstacles, it probably doesn't lead anywhere.” Frank A. Clark

“You are never too old to set another goal or to dream a new dream.” C.S. Lewis

“If you don't know where you are going. How can you expect to get there?” Basil S. Walsh

“Goals are dreams with deadlines.” Diana Scharf Hunt

Do not turn back when you are just at the goal. Publilius Syrus (~100 BC), Maxims

Keeping my eye on today is about all I'm capable of. And today, I think I'll go for a run. John Bingham, "Back to the Future," R

"It's not the work that's hard, it's the discipline."Anonymous

"People who say it cannot be done should not interrupt those who are doing it."Anonymous

"Accept the challenges, so that you may feel the exhilaration of victory." General George S. Patton

Henry Ford: Whether you think you can or whether you think you can't, you're right!

There are no shortcuts to any place worth going. Beverly Sills

You only ever grow as a human being if you're outside your comfort zone. Percy Cerutty

Ask the Expert - Injuries, therapy & recovery

Whatever ails you and how to fix it.

I have a knee pain to the side of my knee and to the right of my knee cap. It hurts during my training runs and goes away the next day. What can i do to help? I apply an ice pack after my runs and take Ibo for pain.

Running Injuries: Common Tips for Treatment
Julie Barnett PT, DPT, MTC / Annette M. Zaharoff MD
Ph: 210-616-0646 website: www.drZmd.com

Outer knee pain: (~IT Band Tendonitis)
· Shoes: replace every 300-500 miles
· Orthotics: small heel lift might be needed if leg length difference
· Stretch: Iliotibial Band with cylinder, massager or on floor with leg angled to inside, 20 sec 3 reps, daily
· Ice: 10-20 min to outer knee after all exercise and end of day
· Cho pat straps worn ABOVE and with the pad along the outer band may help

I have pain on the bottom of my heel. What can help?

Here are some tips for treating this common injury, called Plantar Fasciitis:

· Shoes: more arch and heel support needed
· Orthotics: consider adding over the counter arch supports
· Stretch: heel cord and big toe stretches daily 20 sec 3 reps
· Ice 10-20 min after every work out to bottom of heel
· NO barefoot walking. Supportive shoes all day.
· Training changes: Level surfaces, no increase in distance or speed
· Taping: Low dye helps. Learn this from a PT or athletic trainer

Running Injuries: Common Tips for Treatment
Julie Barnett PT, DPT, MTC / Annette M. Zaharoff MD
Ph: 210-616-0646 website: www.drZmd.com

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