Runner Healing Resources: Your Body Can Tell You What Works

What if the place that hurts isn’t actually where the problem starts?

If you’re a runner, you probably know your body pretty well.

You know when something feels different. You know when your calf is tight, your Achilles is irritated, your knee doesn’t feel right, your hip starts talking to you, or that familiar shin pain is coming back.

And you’ve probably tried some things.

Rest. Stretching. Strengthening. Foam rolling. Changing shoes. Changing your training. Massage. Physical therapy.

Sometimes those things work.

But what if the problem keeps coming back?

That’s when I think it’s time to ask a different question:

Why?

Where it hurts may not be where the cause is.

Your knee may hurt, but that doesn’t necessarily mean the knee is where the problem starts.

Your Achilles may hurt, but the Achilles may not be the whole story.

Your shin may hurt, but there may be something else your body is trying to tell you.

That’s the idea behind the runner resources on this page.

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Your Body Can Tell You What Works

I don’t want you to simply believe me.

I want you to try something and pay attention to what your body tells you.

Before you do a technique, notice how you feel.

Then try the technique.

Then test yourself again.

Did something change?

Did the movement feel different?

Did the area loosen up?

Did your pain change?

Did something that felt restricted suddenly feel easier?

Your body can tell you what works.

That is much more interesting to me than asking you to take my word for it.

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START HERE: Common Runner Problems

These are some of the techniques I’ve put together for runners dealing with common problems in the feet, ankles, calves, shins and hamstrings.

Shin Splint Solutions

If you are dealing with recurring shin pain, try this technique and then test how your lower leg feels.

Achilles Tendonitis

A simple technique to try when Achilles pain is limiting your running.

Plantar Fasciitis

If your foot hurts when you run or walk, try this technique and see what your body tells you.

Posterior Calf Compartment Release

Calf / Gastroc

Hamstrings

4 Ankle Techniques — Do These on Each Foot and Ankle

Sometimes it’s worth looking beyond the exact spot that hurts. Try these techniques on each ankle and compare how you feel.

The Secret of the Talo-Tibial Joint

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WHEN THE PROBLEM ISN’T WHERE IT HURTS

This is where things get really interesting.

One of the biggest differences in the way I work is that I don’t automatically assume the painful area is the place we need to focus.

Where it hurts may not be where the cause is.

Sometimes the body gives us clues somewhere completely different.

Back Pain #1 — Ureters

This is one example of looking beyond the obvious location of back pain.

Back Pain #2 — Quadratus Lumborum

Another approach to looking at the relationships around the low back.

Left Hip

Right Hip

Neck Releases

Tongue Exercise — Jaw, Neck, Pelvis & Ankles

This is a great example of why I don’t always want to treat the painful area directly.

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RIBCAGE & WHOLE-BODY CONNECTIONS

Runners sometimes think about their legs, feet and hips—but your body doesn’t work as a collection of separate parts.

The ribcage, breathing mechanics, connective tissue and structures throughout the body can all be part of the picture.

Ribcage — Heart

Ribcage — Lungs

Heart Marma — Loosens Up the Ribcage and Pelvis

Relax • Relief • Release — Connective Tissue

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RUNNING-SPECIFIC TECHNIQUES

Thumb Technique — Relax Your Arm Swing

Here’s one that gets runners thinking.

What if something as simple as your thumb could change the way your arm swing feels?

Try it. Then run or move and see what you notice.

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DON’T JUST TREAT THE PAIN. FIND THE WHY.

I’ve been a physical therapist for more than 40 years.

I’ve also been a runner for most of my life.

I’ve dealt with injuries myself. I’ve worked with thousands of people. And I’ve spent more than 25 years studying Integrative Manual Therapy and other approaches that have changed the way I look at the human body.

What I’ve learned is that the body is incredibly intelligent.

Sometimes an injury isn’t simply a matter of needing to stretch something, strengthen something or stop doing the activity.

Sometimes the body is protecting something.

Sometimes there is a restriction somewhere else.

Sometimes there is a connection we haven’t considered.

And sometimes we simply haven’t asked the right question yet.

Why?

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I’M NOT HEALING YOUR BODY

Your body already knows how to heal.

I’m not the person who makes that happen.

My job is to help you find what may be getting in the way.

To look at the body differently.

To find the places where things aren’t moving, communicating or functioning the way they should.

And then to give your body an opportunity to respond.

I’m not healing the body. I’m unlocking the body’s ability to heal itself.

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YOU DON’T HAVE TO BELIEVE ME

This is important.

You don’t have to believe my theory.

You don’t have to understand every technique.

You don’t have to agree with everything I say.

Try it.

Test it.

Pay attention.

Your body gets a vote.

Your body can tell you what works.

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SUCCESS STORIES

I’ll be adding real runner success stories and photos here soon.

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WHEN YOU’RE STILL STUCK

These videos are here to give you something you can try.

Maybe one of them gives you a breakthrough.

Maybe you discover something that changes the way your body feels.

Maybe you learn something about your own body that you didn’t know before.

And sometimes…

you try everything you can find and you’re still stuck.

That’s where working together can make sense.

Because if you’ve had the same injury over and over again, if you’ve tried the exercises, stretches, rest, shoes, massage or conventional approaches and the problem keeps returning, I want to help you ask a different question:

What are we missing?

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BRING ME YOUR INJURY.

Bring me the Achilles that keeps flaring up.

Bring me the shin splints that keep coming back.

Bring me the hip that hurts every time you increase your mileage.

Bring me the knee that nobody can quite figure out.

Bring me the back pain that doesn’t make sense.

Bring me the injury that keeps telling you something isn’t right.

We’ll look at it.

We’ll test things.

We’ll listen to what your body is telling us.

And we’ll look for the why.

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FREE RUNNER RESOURCES

If you’re a runner dealing with an injury, keep coming back to this page. I’ll continue adding real techniques, runner education, case examples and resources here.

And if you’re in Bellingham or anywhere in the world and want to work with me directly, you can learn more about Beyond Limits Physical Therapy and schedule a free breakthrough session.

Beyond Limits Physical Therapy
1134 10th St
Fairhaven / Bellingham, WA 98225
360-599-2217

Ralph Havens, PT, OCS, IMTC
Physical Therapist • Integrative Manual Therapy • Runner