Category Archives for "Injuries"

How To Get Rid Of A Lump On Ankle At Home ?

Ankle lumps can occur in either one or both ankles and can cause a lot of discomforts. A lump on the ankle is also referred to as an ankle bump, cyst, nodule or tumor.

Depending on the kind of lump you have, you may experience softness in the area, inflammation, pain, difficulty walking and other symptoms. As a runner, developing an ankle lump would mean taking a break from your routine until your lump disappears.

Since ankle lumps can be caused by various factors, it is important that you first determine the possible cause and then follow appropriate treatment methods.

In this article, we will first examine the different kinds of lumps that may develop on your ankle, we will also assess the common causes and finally offer the most popular treatment methods.

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Pain When Lifting Leg To Put Pants On? The Surprising Answer That You Need To Know

Experiencing pain when doing simple tasks like putting your pants on can be frightening. If you are a runner who has felt pain when lifting legs to put pants on, you are not alone. The condition is often caused by a hip flexor pain.

In this article, we will become better acquainted with the hip flexor muscle group, discuss what you can do to prevent pain and give you a few practical prevention methods.

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How To Perform Plantar Fibroma Massage – It’s So Simple And Easy

If you find a lump - like growth in the arch of your foot, then you probably have a condition called plantar fibroma.

The condition is also known as plantar fibromatosis or ledderhose disease and is caused by the thickening of the plantar fascia. Such thickening of this ligament causes a node that shows as a lump in your arch.

As a runner, you will find yourself feeling tightness in the bottom of your foot and pain when walking. Additional symptoms include calf tightness. (1, 2)

One of the common treatment methods is a plantar fibroma massage which can help alleviate some of the symptoms of the condition. Before we go into the details of how to perform this massage, let us first understand the causes of the condition and other treatment options.

Understanding what caused your condition is the first step to finding the best treatment.

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Waking Up With Sore Feet – The Surprising Answer That You Need To Know

The feet are probably one of the parts of our body that are under constant pressure throughout the day. Whether you have a desk job or are on your feet for long periods of time, there are many reasons why you may experience foot pain.

As a runner, you no doubt have experienced such pain at one time or another. In this article, I’d like to address a complaint often heard: waking up with sore feet. 

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Which Activity Will Create Tension In The Legs?

I have always been a fitness freak. When I’m not running, I do Pilates and HIIT workouts at home. The other day, my husband and I were painting and did a lot of squatting. The next day, I felt so much tension in my legs I wondered how it could be possible considering how much I exercise. I decided to find out what I did wrong and which activity will create tension in the legs. What I discovered was an eye-opener.

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How Does Plantar Fascia Trigger Point Work? – All You Need To Know

When was the last time you suddenly got a pain in your foot? What was your immediate reaction? Probably, you tried to massage the area with your hand. I find this natural reaction very interesting and have always believed that massaging the right points can relieve most pains. The only secret is finding the exact point to activate. Today, I’d like to talk about the plantar fascia trigger point that can help alleviate pain for plantar fascia

Before we go into the details how the plantar fascia trigger point, let’s understand the condition first.

What Is Plantar Fasciitis?

Plantar Fasciitis

The plantar fascia is a ligament that connects the heel bone to the toes while supporting the arch of your foot. Out of strain, the ligament gets weak, swollen and inflamed. This causes the bottom of the foot to hurt when you walk or stand. (1)

It can develop in one or both feet and the pain is usually a sharp pain that occurs with the very first steps in the morning.

Usually, the symptoms include numbness, tingling or swelling. People who are on their feet for long periods of time. Also, using poor footwear, age, obesity and lack of physical exercise are other risk factors. (2)

What Causes Plantar Fasciitis?

What Causes Plantar Fasciitis

Potential reasons:

  • Long distance runners, in particular, are more likely to develop plantar fascia problems. Those who over train or neglect to stretch their calf muscles are also at high risk of developing the condition. (3)
  • Another cause of plantar fasciitis can also cause biomechanical flaws including high arches and tight achilles tendon.
  • Excessive pronation and sudden increases in training mileage can also be a cause of plantar fasciitis.
  • Wearing worn running shoes and running on hard surfaces such as concrete and asphalt can also cause the ligament to become weak. (4)

Your Treatments:

Many common home treatments are used to cure the condition. These include:

  • Apply the PRICE method
  • Use counter anti-inflammatory drugs
  • Wearing night splints 
  • Resting from physical activities.

In this article, we will focus our attention on one method that is often overlooked-using the trigger points to alleviate pain.

How Does The Trigger Point Work?

How Does The Trigger Point Work

What Is Trigger Point?

A trigger point is also known as a “muscle knot”, and their nature is very uncertain. Although they are not literal knots in your muscles, they are a small patch of contracted muscles. This patch can cause pain because the blood supply is chocked which irritates. (5)

Potential Risks

A trigger point in the muscle or fascia tissue can lead to what is called a myofascial pain which causes the entire muscle to be painful, weak or fatigued.

Trigger points can pose a serious threat for three main reasons:

  • They can make injuries worse by causing pain which overshadows the underlying problem
  • ​They can be the direct causes of pain
  • ​They can be confused with other issues because they mimic problems

Because of these issues, there is a chance that the pain you experience is a manifestation of a totally different problem. However, if you have been diagnosed with plantar fasciitis, plantar fibroma massage can be performed by a therapist. 

Also, there are four exercises you can perform at home to activate the right trigger points.

4 Trigger Points For Plantar Fasciitis

Often, the pain generated by the plantar fasciitis comes from trigger points in the soleus, quadratus and gastrocnemius muscles. Focusing on treating these trigger points may greatly alleviate the pain. While performing these trigger point exercises, remember to identify which activity will create tension in the legs and stay away from it. (6)

Soleus Stretch 

  • This stretch targets the soleus trigger point.
  • Start by bending the leg you want to stretch and placing it behind your other leg.
  • Facing a wall, push your heels to the down.
  • Hold this for 30 seconds on each leg and repeat 3 times twice daily.
  • You should feel a stretch near the ankle.
  • ​Another variation is to put the forefoot of the front leg against the wall.
  • ​With the heel on the floor, push the front knee towards the wall.

Gastrocnemius Stretch

  • ​This stretch targets the calf muscle.
  • ​To start, find a firm edge that can support your weight such as a step.
  • ​Stand at the edge of the step with enough of your foot on the step so that you don’t slip.
  • ​Lower your heels over the edge of the ledge one at a time.
  • ​The stretch will be felt moving lower to the side of the shin.
  • ​Hold this for 30 seconds repeating thrice for each side every two or three hours.

Towel Toe Lifts

  • ​This exercise is designed to strengthen your arches.
  • ​Lack of strength in your feet is one of the things that can cause plantar fasciitis problems.
  • ​To perform this exercise, place a small towel under your foot.
  • ​Then, curl your toes and grab the towel as firmly as you can.
  • ​Lift the front of your foot off the floor and hold for 6 seconds.
  • ​Next, relax your grip and let go of the towel lifting your toes up and spreading them.
  • ​Repeat this exercise for up to 10 reps, three times a day.

Deep Foot Flexors Stretch

  • ​To help and stretch your deep foot flexors, sit down with your foot lying on the opposite knee like in the number 4 position.
  • ​Then, gently hold your foot with one hand and pull all toes upward with the other.
  • ​Hold this for 30 seconds repeating twice on each side two times a day.

5 Tips To Prevent Plantar Fascia

Prevent Plantar Fascia

Since plantar fascia pain is mostly caused by the weakening the ligament, steps can be taken to ensure it remains strong. (7)

  • Wear shoes that have good arch support and cushioning especially if your job requires a lot of standing or walking
  • ​Gradually increase your exercise intensity and always use support shoes
  • ​Do achilles tendon stretches especially before sports
  • ​Alternate running with other sports
  • ​Avoid going barefoot which causes strain on your feet


It took a lot of pain before I discovered the power of using trigger points but now that I know its potential, it will always be my first option. For runners like you and me, plantar fasciitis is a challenge we will face at one time or another. Understanding how to activate the three trigger points for the condition: the soleus, quadratus and gastrocnemius muscles is the key to getting rid of the pain for good.

As with most conditions, plantar fascia is very preventable. Take care of your footwear and avoid going barefoot and you’ll never have to deal with pain.

What did you learn from this article? Have you used trigger points to alleviate plantar fasciitis pain? How did it work? What other tips would you like to share to help prevent the condition? I would love to hear from you in the comments below. Remember to share this information with others too. 

Knee Popping After Meniscus Surgery – Everything You Need To Know About

Since we have been talking about Meniscus surgery a lot lately, I wanted to make sure I don’t miss anything out. The last article discussed a specific type of tear in the meniscus called the bucket handle tear.  

Although this tear can usually be fixed by trimming the edges of the tear, surgery may still be needed. For many who have undergone surgery, a knee popping after meniscus surgery is one of the conditions they have to face.

What causes the knee popping after surgery? Is it normal to experience such knee popping? What else can you expect to experience? Let’s get together the facts of these questions one by one.

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What Is The Torn Meniscus Recovery Time For Athletes?

According to an internal 21 season NBA study, for every 10,000 practices and games for each athlete, there were 1-2 meniscus injuries with an average return to a playing of 6 weeks.

Only 20% of these athletes with injuries never returned. Thankfully, all those who were able to return to the same playing levels they had before the injury. (1)

Like every athlete, I have always had this fear of ruining my life because of an injury. Reading the above survey gave me a huge sense of relief. I have been hearing my knees pop every time I squat and fear I have a meniscus tear.

I need some motivation before I go to the orthopedic to assure me that I will be back on my feet in no time. In this article, I will answer the question “What is the torn meniscus recovery time for athletes?"

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Bucket Handle Tear Meniscus – Learn All You Need To Know Here

This morning, I had a very frightening experience. While I was doing wide feet squat, I heard a locking sound in my knees! I immediately stopped my workout worried I had seriously injured my knee. I have never felt such a sensation before so I looked for what could be the reason behind the locking. I discovered something called a bucket handle tear meniscus.

Basically, the tear is in your meniscus - the cartilage that acts as a cushion between your two bones in your knee. The tear is called a bucket handle tear because it occurs in the outer part of the meniscus making it resemble a bucket handle.

There is a lot every runner should know about these tears so I’ll break down the information for you.

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How To Conduct 7 Easy Torn Meniscus Tests

Since my husband and I started preparing to move apartments, I have been doing a lot of heavy lifting. Yesterday, as I was lifting a box, I felt my knee make a popping sound! I was so afraid that I had injured my knee so I quickly did some research to find out.

It turns out that the sensation of slipping or popping in the knee is one of the symptoms of a torn meniscus. I have always been a DIY person so I decided to conduct the seven torn meniscus tests myself praying I would fail.

First, a little about the meniscus and how it could get injured.

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