An Introduction to Active Release Techniques for Runners
By Dr. David Krohse
Compass Chiropractic
Active Release Techniques(commonly referred to as ART) offers long term resolution of many common running injuries. Yet, many runners have not heard of ART and do not understand how this unique approach can rapidly solve their problems.
Active Release Techniques is a soft tissue technique – it works with the muscles, ligaments, and tendons of the body and can influence how they affect joints and nerves. ART is separate from massage as a patented set of over 300 specific combinations of provider-applied pressure and patient-assisted stretching for every area of the body. Read on to learn why it offers such effective solutions to running conditions.
Muscles, ligaments, and tendons are in layers all over the body. These layers normally glide smoothly over each other or next to each other. If an area of the body is injured or overused, tissue damage can take place. Your body’s natural mechanism for stabilizing this injured or unstable area is to add tougher tissue to the area – scar tissue. If this scar tissue overstays its welcome, pain and tightness are the result. As one layer moves it will tug on the one next to or under it. Reinjury may take place each time your activities cause significant movement in the area.
If scar tissue has developed in your body, there have traditionally been just two main ways to address it: stretch it out or massage it. Both can offer some reduction in symptoms but often neither will totally fix the problems. The following examples should help you understand why.
Picture two layers of muscle as two bed sheets. With one person at each end, they can easily slide one sheet over the other. Now imagine that a few yarn knots (representing scar tissue) tie together the two sheets in the middle. Normal sliding won’t be possible any more. Now imagine that the person at each end takes both sheets in their hands and pulls as hard as possible. Will the knots break? Perhaps some of the knots will break, but it’s unlikely that all will. The sheets may become more stretched out, but normal sliding still won’t be possible. With the tension of stretching alone, a problem condition is often improved and made more functional but rarely “fixed.”
Visualize a piece of scar tissue as a piece of sticky, tough bubble gum. Imagine taking that piece of gum and dropping it on the ground and trying to break it apart by stepping on it. Are you going to be very effective? This example illustrates the effects of a typical deep tissue massage at dealing with tough scar tissue. The pressure of massage may break up the scar tissue to some extent but is unlikely to fully resolve the condition caused by the scar tissue.
Now imagine taking that same piece of sticky, tough gum and stretching it out between your hands. If you have a friend give it even a very light karate chop, it will now break in half with almost no force at all. This is possible because the gum is under tension when pressure is applied.
Active Release Techniques works by combining stretching of the involved layers with very specific pressure on the scar tissue causing the health problem (no karate chops involved). This generates tension and pressure right where it needs to be and results in the problem areas of scar tissue breaking up. Often the changes made with Active Release Techniques treatments are permanent. Active Release Techniques providers give patients specific stretches that maintain the improvements made through treatment. ART protocols have been developed to rapidly resolve the most common running conditions including plantar fasciitis, Achilles tendonitis, runner’s knee, IT band syndrome, and shin splints as well as many others. An Active Release Techniques certified provider can be found in your area through the website www.activerelease.com. Frequently Asked Questions about Active Release Techniques as well as a Comparison of Active Release Techniques and Massage can be found at the Compass Chiropractic website.
