In the past, I have written articles on the topic of trail etiquette. Previous articles discussed the importance of yielding to upcoming foot and bicycle traffic, yielding to horses, and staying on designated trails. A disgusting and disturbing trail issue has been brought to my attention by multiple individuals. Apparently, some members of the Missoula running (and likely hiking, cycling) community have decided it is appropriate to poop on public and private land without packing the poop out.

Leaking when you cough, sneeze, or jump is not normal. Neither is having to urinate EVERY time you go to the grocery store or dribbling a little when you stand up after urinating. Despite what the people around you are telling you, these things are COMMON, but not normal.

The shoulder is one of the most intricate joints in the body, presenting a challenge in managing shoulder discomfort. With its involvement of multiple structures and varying pain presentations, pinpointing the precise origin of shoulder pain proves difficult. This was recently exemplified in a study performed by Barreto et al. who examined individuals with unilateral shoulder pain. The study imaged both asymptomatic (non-painful) and symptomatic (painful) shoulders of the same individual, and what they found was nearly identical results on each side. For instance, 90% of symptomatic shoulders showed signs of tendinopathy compared to 89% on the asymptomatic side (1). This underscores that structural damage or irritation does not always dictate the presence of pain, highlighting the intricacies of the shoulder.

Running along the back of our thigh, the hamstring starts at our ischial tuberosity and attaches to our lower leg bone. When it contracts, it helps to extend our hip and bend our knee. Because the hamstrings cross both the hip and knees joint, they are known as biarticular muscles. Biarticular muscles are more likely to strain because they can be placed under stretch at both joints. Hamstring strain injuries occur during moments of high demand on the muscle in its fully lengthened position (hip flexed and knee extended), such as sprinting or quickly stretching when we kick, brake, or lunge. The long head of the biceps femoris is the most commonly affected, responsible for around 80% of strains to the region (1).

The human foot is an engineering marvel. It is easy to take the foot for granted until foot pain occurs. The human foot is comprised of 28 bones and their associated ligaments, tendons, and muscles. While human feet have evolved to support upright walking (bipedal gait), they may object to the repetitive impact of running if foot and ankle strength, mobility, and training progression recommendations are not followed. Plantar fasciopathy is a prevalent running injury as most of us increase our running mileage too quickly in the spring and summer.

This article will focus on the plantar fascia which plays a large role in the Windlass Mechanism which improves intrinsic foot support and contributes to our ability to run and hike efficiently.

Physical activity is continually shown to have positive effects on many different facets of our health. These effects include but aren’t limited to stronger bones, healthier hearts and even increases in self-esteem.

Frederick Douglass is credited with the poignant line “It is easier to build strong children than fix broken men”, which fits right in with why this article was written in the first place. Getting kids to move and play early and often in their lifetime leads to healthier habits as they develop into adults and later into their lifetime.

Has pain in the ball of your foot or toe stopped you in your tracks?

Forefoot pain is a common injury familiar to many running athletes. A sudden increase in running mileage, wearing shoes with poor support or cleats, or frequent hill running on rocky terrain are common causes of forefoot pain. Differentiating between possible forefoot injury diagnoses is crucial. Pain in the metatarsal heads is a common overuse injury, but a plantar plate injury often results in long-term pain and limitation if not treated correctly. Understanding signs of a plantar plate injury and seeking effective treatment early will result in a successful return to running.

POTS stands for Postural Orthostatic Tachycardia Syndrome. A diagnosis that lives under the umbrella of a system malfunction called dysautonomia. Meaning a poorly functioning autonomic nervous system. Among several important functions, this system helps your blood vessels constrict when you change body positions i.e., sitting to standing. When people with POTS have a postural change, they do not have normal vasoconstriction, creating an orthostatic response with blood not adequately returning to the heart. The result is a rapid heart rate to move blood volume—tachycardia.

Squatting is a safe, functional movement with loads of benefits to our muscles, ligaments, cartilage, and bones. It is required throughout the lifespan whether we are exercising, rising from a chair or toilet, picking up objects, and more.