Runners know that massages not only feel great, but it can also speed recovery, reduce muscles soreness, and facilitate injury healing. The question is when is the best time to get a massage and how often should you should get one? If you are you training for a big run getting a massage 3-4 days… Read More


Are you thinking of registering for a half-marathon this Spring/Summer/Fall?   Wondering what the key elements to a solid half-marathon training program are? Here’s my 2 cents…   Long Runs Goal : endurance – the longer these runs, the more you will work on your endurance, helping you prepare for race day Pace : these should be… Read More


Stretching exercises are used to lengthen muscle fibres and increase range of motion of joints. When considering running biomechanics, adequate hip extension (bringing the leg back) and ankle dorsiflexion (“bending” the ankle) are required for proper push-off. Adequate hip flexion (bringing the leg forward) and knee extension in hip flexion (straightening the knee with the… Read More


Are you an outdoor runner? What surface do you usually run on? The sidewalk? The road? A park path? The grass? The beach? There are so many possible surfaces, but which one is the best? The answer is there is no “best” surface, but here is what you should know about the surfaces you run… Read More


We’ve all had those days when it’s pouring rain or there’s a nasty winter storm out, but we need to get that run in so we opt for the treadmill instead of the good ol’ outdoors. Some of us actually prefer running on the treadmill, especially in the winter. Maybe it’s just more convenient than… Read More


What is it? The iliotibial band (ITB) is a band of connective tissue originating from muscles of the hip (glutes, tensor fascia lata) as well as the hip bone and extending down to the lateral (outside) part of the knee. When this band has increased tension in it, it can cause friction on the outside… Read More


What is it? The Achilles tendon is the tendon that attaches the gastrocnemius and soleus muscles (main calf muscles) to the calcaneus (heel bone). With increased/repeated demands on the gastrocnemius and soleus muscles, too much stress can be put on the Achilles tendon, creating irritation of the tendon. To deal with the increased demands on… Read More


What is it? The plantar fascia is a thick band of connective tissue that originates from the heel to the bases of the toes. Its role is to provide a stability when pushing off. Plantar fasciitis is inflammation of this band of connective tissue, which results in pain under the heel or arch of the… Read More


What are they? The tibialis posterior and tibialis anterior are two muscles of the lower leg which attach along the length of the tibia. When these muscles are overused or there is increased stress put on them, this can irritate the fascia around the tibia called the periosteum. This is the most common form of… Read More


What is it? The patella (knee cap) is a « floating » bone and it’s positioning is very dependent on the different tissues that attach to it, as well as the alignment of the leg. When the positioning of the patella is not quite right, it can cause stress on the joint between the patella and the… Read More