Dr. B.'s Blogs!

The First and Last 5K Run?

Posted: February 19, 2013
By: Dr Susan Burger

I had a phone message from my friend Jamie. She had just completed her first 5K run ever!! A big accomplishment after much training, exercise, weight loss, and sweat. But, the next day both of her knees hurt so badly that she had trouble getting up and down stairs. “I am afraid I will never be able to do another one!” she said on her message.

If she were to go to the MD she would most likely be given some anti-inflammatory medication. That could help the pain, but wouldn’t help Jamie correct the problem so she could continue running.

I asked:

1.  Where was the pain?   The pain was on both knees, on the “inside”.

2.  What shoes did she wear?    She had purchased some new shoes a few weeks before, but they didn’t feel quite right so on the day of the race she wore some other older ones. The kind that sort of have a “rolly” sole and are good for having a cute butt! (or so they say)

3.  What kind of surface were you running on?  It was an uneven surface on local roads that were not all paved well, with a fair share of bumps.

4.  Since the pain was in both knees- medial area – I asked, “If you put your feet about 3 inches apart and you look down at your knees, do they almost touch?” The answer was “Yes.”

5.   If you look down at your feet, are they pretty flat on the ground with very little arch? “Yes.” That is called genu valgum- or “knock knees” and are very common, usually along with “flat feet.”

OK, so that is all I needed to hear. No x-rays necessary (even though I do x-rays in     my office).

Here is what she needs according to my assessment without seeing her in person:

1.  Pain on both sides indicates it is not a local problem, but something that is affecting both knees posturally.

2.  She wore shoes that are not made for running a 5K. She needs to get to a store where someone can help her assess her actual foot size and width – feet change over the years. Find a good shoe that fits right. Over the years my favorites for me are Ascics and New Balance – Nikes don’t seem to fit me well. Don’t get attached to a brand. Get what fits and feels right.

3.  The surface she was running on was not the flat even surface her body was used to. Every summer I have folks come in to my office with foot, knee, hip, leg, and back pain that seemed to come “out of the blue”. When I ask, “Have you been to the Jersey shore recently?” Often the answer is “Yes, how did you know?!” Well, walking barefoot in the sand works the foot and leg muscles in a different way so they may get sore because it’s not what your body is used to! Or the other question is, “Have you worn different shoes lately? Like heels to a wedding?”

4.  Flat feet are very common. In fact, when I was about 4 years old, I was tripping over my feet since they were turned in. The MD told my parents that they should get me special shoes with a bar between them and I’d have to sleep with that. My parents, back in the 1950’s, were already seeing a chiropractor that had been able to keep my Dad from having back surgery and my Mom to minimize migraine headaches. So they took me to see him and he checked me out and said, “It is not her feet but the imbalance is coming from her hips”. (I check infants in my practice and it is not uncommon to find babies that have internally rotated hips that are easily corrected). After a few months of adjustments my feet and legs straightened out. I still have flat feet, although they don’t turn in anymore, so I wear custom foot stabilizers that have helped me work on my feet all day for 25 years! (I get mine from Foot Levelers and provide that service for my patients in my office with a digital foot scan and exam).

5.  I adjust my patients from head to toe, since it is all connected. We work from top to bottom and address the hips, knees, and feet. As we do that, things change and balance over a period of a few months. Then, as the person starts to stabilize, we order the orthotics to support the new found balanced posture!   (You won’t get this from Dr. Scholl’s in the local pharmacy)

My point is: You have a choice!! Take the meds that decrease the pain if you need to, but don’t stop there! Consult a chiropractor or other health professional that could offer you a more in depth perspective of the cause of your pain.

Always remember this: Your body is always telling you something. Find out what that is and address the cause.

Today  (11/6/12, after Hurricane Sandy) I am adding that our thoughts and prayers go to the New Jersey shore communities…and I see many more people getting the chance once again to run on the sandy Jersey shore!