Fall running season is well underway and many Portlanders are training for a race or getting out for longer runs to enjoy the crisp sunny weather. We treat a lot of runners in the clinic and find acupuncture to be helpful for treating and avoiding common running injuries. If you are a runner and are curious about how to incorporate acupuncture into your training routine, keep reading.
Chinese medicine is a highly individualized system of medicine. That being said, when a runner comes in for their first visit, there are some common things I always examine to inform my treatment. Whether you are coming in to address IT band tightness, knee pain, ankle pain, plantar fasciitis or low back pain, my first step of assessment is always the same - I look to the pelvis and feet.
The pelvis is an area of convergence in the body - it affects what occurs in the legs and feet below and the thoracic region and shoulders above. Pelvic imbalances are common in the general population due to our sedentary lifestyles. But with athletes, runners in particular, pelvic imbalances and associated muscle imbalances are often exacerbated from the repetitive striking involved in running. A chain of compensation then ensues and is reinforced with every run, sometimes leading to muscle soreness, pain or injury.
Similar to the pelvis, the feet affect the entire body and are the basis for our patterns of movement. I look at the feet and gait to assess for any deviation, structural issue or abnormal strike pattern. Often, the difference between the two sides is significant and provides me with information about how you may be compensating. In runners I often treat the peroneal, tibialis, and/or gastrocnemius/soleus muscle groups.
No matter what your sport, we tend to develop certain muscles more than others. Acupuncture provides an amazing tool to balance muscle groups throughout the body. With runners we are often find weakness in the gluteal region and very tight hamstrings. A full orthopedic and postural assessment along with muscle testing can shed light on which areas to address so that a more functional posture and gait can be reinforced with each treatment.
Regular acupuncture can help you avoid injury and recover more quickly when injury occurs. Why is this? Below are some of the mechanisms that makes acupuncture so effective.
Acupuncture Meridians & Fascial Planes
Acupuncture addresses channels throughout the body, that conveniently, or perhaps by design, follow the lines of fascial connections, or fascial planes. For example, the Tai Yang channel starts at the base of the skull and follows the back line of the spinal muscles, legs and feet, closely following what is often referred to as the posterior fascial chain. Addressing fascial planes can create change in posture and gait. One of the cool things about acupuncture is that it inherently addresses the entire channel - not just the site of injury. Treating key acupuncture points along a channel can be quite effective at resolving issues at other sites along the same channel. An example of this is a point at your hamstring muscle or ankle being used to relieve low back pain.
Whole Body Medicine
One of the tremendous strengths of Chinese medicine is it’s focus on integrating the body as a whole. Pain, weakness or tightness in a particular area is a symptom of a pattern of disharmony throughout the entire system. The function of your organs, immune system, and digestive system, as well as your individual constitution contribute to your overall health and cannot be separated from your musculoskeletal system. If an injury is addressed but you are still having trouble with insomnia, severe anxiety or digestive upset, you aren’t going to meet your running goals. So in addition to treating the physical manifestation of pain or injury, I will work to address organ and channel imbalance to help improve sleep, hormone function, mood, immunity, digestion and overall well-being.
Chinese medicine views physical and emotional health as inseparable. You simply can’t address one without affecting the other. One of the wonderful “side effects” of acupuncture is that it stimulates your parasympathetic nervous system. Patients often leave a treatment feeling a deep sense of calm and clarity. This mental balance and stress relief is highly beneficial when training for a race or working toward a goal.
Myofascial release in the form of cupping therapy, gua sha and Tuina manual therapy is a big part of my treatment style. I use it to encourage postural change and to release bound up tissue and fascial adhesions. I may also send you home with one or two corrective exercises to focus on throughout the week to reinforce the treatment. If needed, I also prescribe herbal medicines or supplements to speed the healing process.
When should I seek acupuncture treatment?
I advise my patients to come in to address any acute pain as soon as possible after the injury occurs. Patents usually see results in 3-6 treatments, depending on the severity of the injury. For chronic issues, more treatments are typically required — 6-8 treatments on average. Once issues of chronic or acute pain are resolved, active runners typically come in once a month for maintenance or two to four times a month during times of heavy training. Shorter, targeted treatments are a good idea the day before a race. Perhaps the most important time to get treatment is immediately following your race or big training runs to aid in recovery.
Working with your healthcare team
Acupuncture works synergistically with other treatment modalities including physical therapy, chiropractic care and massage therapy. I often coordinate care with other healthcare professionals and see great results with this approach. That is the beauty if complementary medicine. I will also check in with your orthopedic specialist or primary care physician if appropriate to make sure you are getting comprehensive care.
Want to know more?
Schedule today or call for more information 971-302-7039.