Fixing the Piriformis

written by runnergirl training

The piriformis muscle can be quite painful for many athletes. It is a deep glute muscle that has the sciatic nerve in close proximity which can be easily aggravated. Check out a few stretches to ease the irritated piriformis.

Gait Cycle & Ankle Exercises for Runners

written by runnergirl training 

Ever wonder if your running form is correct? A good way to check out your running posture is to take a look at your gait cycle.

Stop Foot & Leg Cramps

written by runnergirl training 

Foot cramps can stop any runner right in their tracks. Check out how to avoid them and how to end them when they strike.

Shin Splints

written by runnergirl training

Shin splints is a term used for pain along the front of the shins on the lower legs. It usually is felt along the tibia but can also be experienced at the top, outer part of the lower leg on the tibialis anterior muscle. The pain is caused from a variety of problems. See below for easy remedies for shin splint pain.

Plantar Fasciitis

written by runnergirl training

Plantar fasciitis is a specific heel pain when the plantar fascia becomes inflamed. This is felt as a stabbing pain from the heel to mid foot. Plantar fasciitis is especially painful in the morning.

Dr. Evan Osar - Psoas and Glute Strategies

All pictures taken by me & used with permission by Dr. Evan Osar & staff.

written by runnergirl training

These are my takeaway notes from Dr. Evan Osar at the Dallas Mania SCW Fitness Convention in August 2016. The topic of the lecture was Psoas and Glutes Strategies. He discussed the causes behind psoas and glutes imbalances and injuries related to those muscles. See more below!

Tensor Fasciae Latae Muscle Pain

written by runnergirl training

The tensor fasciae latae (TFL) muscle can cause pain and problems for runners and cyclists. It attaches to the top and side of the hip bone and runs down to the iliotibial band. It is a muscle group heavily used when running, cycling, sports played on a court, climbing and walking.

The TFL assists in the following movements:

•       Thigh moving forward
•       Abduction of thigh (away from body)
•       Flexion of hip at thigh
•        Medial rotation of thigh (toward body)

Pain that is associated with a TFL muscle injury may include: 

•     Deep outside hip pain
•      Pain when sitting
•      Front of hip pain

There are a few ways to treat TFL pain. I recommend using ice massage, SMFR (foam rolling) and trigger point release.  I prefer using the Roll Recovery R8 roller or a tennis ball. If using a tennis ball be sure to have it underneath your leg to apply pressure to the muscle when rolling over it. Begin the rolling at the top of the outer hip and work down toward the mid thigh. After use ice massage to reduce inflammation.

Causes Of Hip Pain In Runners

written by runnergirl training

There are a few common causes of hip pain for runners. It is best to identify the problem by seeing a doctor or health professional. See more below!

Yoga Back Stretches

written by runnergirl training

The spine is a very important part of the body. It holds together the upper and lower body parts, gives up the ability to walk upright and houses vital components.

Ice Massage

written by runnergirl training

Ice massage is widely used for such injuries as contusions, sprains, strains, bruises fractures and inflammation. It is different than simply placing an ice pack over the affected area. Ice massage uses pressure when applying the ice utilizing massage to manipulate the muscle or tissue.

There are many benefits to using ice massage:

•  Decreases inflammation and swelling
•  Helps numb sore tissues
•  Relieves pain
•  Decreases damage to tissue

There are a few ways to ice massage. One way is to freeze water in a paper cup and tear the edge to expose the ice. Another way is to use an ice cup such as the CryoCup. I personally find it very easy to use. Since it is reusable it prevents excess waste and cost.

Remember that ice can be damaging so always keep it moving and stop using after no more than 10 minutes. The skin should feel numb and be pink when you stop. Ice massage can be used a few times a day to provide relief from pain and swelling.

5 Foot Care Tips

written by runnergirl training


Runners have feet that take a beating. Here are a few ways to combat common foot problems.


1. Have a proper fitting running shoe. This ensures your feet won't have friction from parts of the shoe irritating them.

2. Replace worn out running shoes. If the midsole is stiff or brittle then it is time for new shoes.

3. Wear clean, dry socks & anti-blister socks. This prevents bacteria and skin irritation.

4. Keep the skin on your feet moisturized with lotion. This adds hydration and prevents the skin from cracking and trapping bacteria.

5. Keep toenails regularly trimmed and if athletes foot develops use an anti-fungal cream.