Janice Morra, PT, OCS, CSCS

Janice is a physical therapist at DMC Athletics and Rehabilitation's Morristown, NJ facility. She has 30 years of experience in the field of orthopedic and sports physical therapy, and is board certified by the American Physical Therapy Association as an Orthopedic Clinical Specialist, and also certified by the National Strength and Conditioning Association as a Strength and Conditioning Specialist.

Janice has extensive expertise in video running analysis (using Dartfish software), which is used for individualized program design for injury prevention, sport specific rehabilitation, and performance enhancement. She has published numerous running related articles.

Janice is a lifelong competitive runner who has won national titles in both cross country and track; several as a masters athlete.

For more information about the DMC visit: http://www.dmcrehab.com
Lower Back/Glutes/Hamstrings?  
Q:

About two weeks ago, I felt like I had strained a muscle in my butt while running but didn't think of much it and continued to run a couple times after that (it didn't feel that bad). After a few days, I noticed that my hamstring on that side also started to feel tight and now I also get pain in my lower back (right side). Thinking it was better a few days ago, I tried out going for a light jog but the pain spread to the middle of my back as well. If I rest a week or two, will it go away on its own? I have been cycling but I'm wondering if I'm just making it worse (sometimes it hurts when I'm sitting for a while). I really want to start running again so I would appreciate your advice. ...       See Full Question

A:

without geting too anatomical here, it sounds like you might have "tweaked" your sacroiliac (SI) joint or the L5-S1 facet joint.  really pretty common in runners - you'll first feel it in upper hamstring or across front of hip and into groin.  All it takes is 1 "mi...       See Full Answer

Soft lump above ankle?  
Q:

I notice after my 20mile run this weekend in New Balance 110, that I have a soft lump above my ankle on right side of right leg. It feels soft when I touch it but no pain. The 110 shoes I was wearing are almost worn out and did notice during the run that I was having pain right in the area of my shoe laces. If you can suggest what should I do? The lump is very small now but still notice that are is soft as if there is fluid in there. Thanks Bhavesh
A:

as you know, 110's are minimalist.  that said, I have no idea how your form is in them.  I've said this many times in the past - minimalist shoes are only as good as the wearer's "efficiency" (biomechanical, that is).  I still see people out there pounding ...       See Full Answer

CC Joint Syndrome?  
Q: After experiencing pain in the bottom of my foot, I went to a podiatrist and got an MRI scan. He said that my cuboid and calcaneus bones were butting up each on each other because my arch collapses when I put weight on it, resulting in bone prominence, inflammation and pain. He gave me a cortisone shot, orthopedics and said I should be able to start running again in a couple weeks. In the meantime, I want to get some running shoes that better support my foot so I can try to avoid this injury again. I would very much appreciate any suggestions.
A: Make sure you have your running gait evaluated to see how much stability you need. That said, consider getting a quality over the counter orthotic for a more "glove-like" support of your foot, coupled with only the amount of stability you need to maintain a nice neutral foot position. Look at orth...       See Full Answer
My lower back hurts?  
Q:

I ran 10 miles yesterday (my longest run up to this point had been 8 miles, last Sunday) and now my lower back on the right side really hurts. It feels a little tender everytime I walk. My half marathon is in 3 weeks!!!
A:

fatigue can bring on a change (however minor) in running form to the detriment of the runner - greater arm crossing across the body, further forward lean or even increased backward lean, shuffling gait.  Any of these can irritate the back and lower body joints - our ability to absorb shoc...       See Full Answer

Right Hip and Knee Pain?  
Q:

I have been running for 8 months now about 4 miles 3-4 days a week. over the past month my knee began to hurt so I purchased a knee brace. that kind of helped but recently my right hip has began to hurt at about the 2.5-3 mile mark. I wear Reebok Reeflex running shoes. I dont know if that matters. any suggestions as to what it could be?
A:

None of this is good.  Reebok Reeflex?  Really? You better have a seriously fabulous deviation-free light,midfoot running gait to justify wearing those.......I'm not a fan of shoes I can bend into a circle.  Your foot isn't designed to do that, so why shou...       See Full Answer

Foot Pain?  
Q:

Hi. Thanks for your time.I hurt my foot in the arch / heel area, while riding my road bike. It is sore in the morning, almost can't walk, loosens up after I am on it for a while. just a little time off my feet and the pain comes right back. The pain seems to come from the back end of the arch, just in front of the, maybe including the front half heel pad. Because the pain comes and goes I have no reservations as to the severity, or doing any long term damage. The question. Is there a way to warm this area up prior to working out, getting out of bed, and speed recovery?
A:

sure sounds like a plantar fasciitis.  The AM symptoms you describe are typical of this problem.  Consider using one of the overnight splints or Strassburg sock - they can help immensely by keeping the area on a low level stretch all night.  They do take some getting used to, bu...       See Full Answer

lower back pain?  
Q:

Is running on a treadmill bad for my back? I have been doing 30-40-minute jogs on a treadmill but was forced to stop all kinds of exercise due to lower back pain caused by narrowing of the spine. I am now at a point where I would like to pick up exercising again and I am wondering if running is something that I need to stay away from.
A:

When you say narrowing of spine, I'm assuming you mean "spinal stenosis".  Extension of the spine (increasing the curve in the low back: ie:going in the direction of a "back bend") can aggravate the symptoms (leg tingling, heaviness, pain in legs and back) of a ste...       See Full Answer

Broken Ankle ?  
Q:

I broke my ankle back in 2010, I broke both ankle bones and split the fibia going upward. I also tore my Syndesmotic tendon. I had a plate and 7 screws. Just about a month and a half ago I had scar tissue removed and the hardware removed. I was a avid marathon runner prior to this, and I been asking them if i would ever be able to do those again. I keep getting people dancing around the question. So I was wondering if you ever heard of anyone having a major ankle injury coming back to running long distances again. If so, what can I do to help it out? I been doing physical therapy, taking glucosamine and chondroitin, and stretching everyday. Any ideas on this? Thanks
A:

hopefully your physical therapy is helping you to regain full motion, flexibility  strength and balance in the entire leg as well as the ankle!  you will most likely suffer from some permanent losses, given the severity of the injury - most likely in dorsiflexion (bringing ...       See Full Answer

Excessive Lateral Patellar Compression Syndrome?  
Q: I have a lifelong knee problem called Excessive Lateral Patellar Compression Syndrome. I am only 15 years old. I asked my mom if she could call and ask my doctor if I should attend physical therapy. I don't really run, I can't run anyway because of it. Will it impact me in my later life? Thank you! From, Caroline Billiot
A: caroline, there can be many causes for this problem: - a true structural problem causing the compression :ie: a patella/kneecap that is not centrally positioned in its "groove" in the femur/"thigh bone"; if your hip joint isn't optimally aligned - the "ball and socket" might be facing either too ...       See Full Answer
Very specific ankle pain?  
Q:

I've been preparing for Basic Military Training so I've been running quite a bit for the past few months. When I begin running I have a sharp pain in my left ankle, specifically as I push off from my toes. The pain is on the inside/top of my foot and ankle. I started stretching it around and found that; with my leg up on my lap(toes pointed down), if i twist my foot downward I can replicate the pain, or if i jump off of just my left foot. All other positions are fine, no swelling or tenderness.
A:

sounds like you irritated either the joint cartilage in the ankle itself (between tibia and talus bones) and/or its related ligaments.  Hopefully you didn't develop a stress fracture.  It's difficult for me to say anything more, since I don't know how you run (form wise),...       See Full Answer

Choosing the right shoe?  
Q: I am a 54yr woman who walks a 12 min mile 7 to 8 miles everyday. My surface is asphalt and sand. I've been walking at least 4 miles per day for the last 5 years and 8 miles during the last 2 years. I have so many problems finding the correct shoes. I wear an 11 in womens shoes and I have a narrow foot double A in New Balance. I underpronate and I have loose ligaments so gel sneaks have caused knee problems in the past. I've had metatarsal pain from the wrong shoes not enough cushioning, knee pains from too much cushioning and blisters from the heel being two wide. I've had ilio tibial pains from the wrong sneaks. For most of the years I've walked I've warn mens Asics because I...       See Full Question
A: you need to stick to a straight lasted shoe. everything you tell me makes sense - too much cushion can = knee pain; not enough = irritation under foot; too wide = too much lateral play in the shoe. you may need to consider going to a place like "Globe Shoes" (there's one in paramus, nj - not sure ...       See Full Answer
Where to start?  
Q:

I am just about 35 and female. I am 5'10 & roughly 40 lbs overweight. I was slightly athletic in my teens and now I'm pretty much sedentary. I am a smoker but looking to quit & do something brilliant for my body before it's too late. I want to try running but I'm not sure I could even jog for too long. I don't know where to start? Is the beginning runner clinic a good place? Please advise. Much appreciated.
A:

scroll down the list of questions I've received  - there is one entitiled "beginner runner" - asking the same thing re:how to start running.
top of ankle/foot pain?  
Q:

I have been training for half marathon and last weekend at mile 7 I got a horrible sharp pain in my left foot - right on the top of the foot where meets my ankle. The pain just shoots down - I had to walk the rest of the way home and limped the rest of the day. I took it easy next few days and felt fine. Today I did another long run and again at mile 6 this time sharp pain started in the same place. It's tender when I touch the spot aches a bit. Any thoughts? Treatment?
A:

I'm assuming you didn't misstep or turn the ankle during the run to cause a sprain?  It's possible that the talus (the bone that sits in between the tibia and fibula) slightly "maltracked" during a foot strike.  This is not that unusual, I'm finding, with ru...       See Full Answer

broken right ankle?  
Q:

I broke my right ankle i had surgery 8/17/2011 had to go back to put my cast on 9/1/2011 get my cast taken off 9/26/1011. Will the doctor recommend me to have physical therapy so i can start walking again? Will I ever be able to work a normal job (standing for 8 hrs). When people usually break there ankle a majority of people apply for social security disability which is what i'm going to do cause i don't know what complications will bring further on. Will i ever be able to work normal again?
A:

you are getting way ahead of yourself!  PT should always follow this kind of surgery/injury (if you just happen to have an MD that does not recommend this, make sure you request)!!  Therapy can be a bit arduous and last 3-6 mos., depending on the specifics of the injury/surgery. ...       See Full Answer

Medial shin pain?  
Q: I started experiencing pain on the inside of my lower half of my leg a little over a year ago. The pain is localized and it has a slight bump to the area. I went to see a doctor and he concluded that there was no fracture and after being pregnant my body had changed and I was probably running "the way I used to" before pregnancy. So he prescribed PT for a month. I took a month off, did the exercises with the therapist. Used ice and did stretches. I started running again after that time period was over and it still occurred. Sometime I feel it right away when I begin my miles or sometimes I won't notice it at all until I accidentally bang it against something. Sometimes I feel nothing at all ...       See Full Question
A: Doing "all the exercises" is all well and good for general restrengthening of the area, but the reall issue sounds like your form and possibly your shoe selection as well. Easiest thing to do first is to get to a Running Co store and get fit for the proper shoes, if you haven't done so already.Some...       See Full Answer
Rib pain?  
Q: I have been feeling sharp stitch like pain on my right side and it feels like its right beneath my ribs and behind them. I run regularly and a variety of distances (5k's to half marathons) and have never had this problem before. The only thing that relieves the pain is to crouch down when I'm running or to stop running. Otherwise the sharp/stabbing pain is so intense that if I try to push through it and continue to run I physically can't and have to stop because of the pain. Please advise me on what I can do to help fix this problem and prevent it. Thank you!
A: I'm assuming that it's not stemming from anything organic (liver, gall bladder, kidney, appendix, lung, any GYN issues) - if you're not sure, get to your gynecologist or primary care MD and get checked. That said, you may have developed some trigger points in the diaphragm (yes, it's a muscle), one...       See Full Answer
Right shoe?  
Q:

Every gait analysis I've had suggests that I should be in a neutral shoe. A year ago I got injured and was diagnosed with posterior tibia tendonitigot and told to awitch to a more supportive shoe. I did and have had difficulty with my running. Should I go back to a neutral shoe?
A:

You don't get that specific with the history of the injury, but you might consider going back to neutral, but using an over the counter insole (also neutral) instead of the one that came with the shoe.  This will give your medial foot some nice support, but still maintain a nice ...       See Full Answer

post ankle surgery?  
Q:

hi. i had a brostrom method on my ATFL, and micro fraction on my talus. post surgery 5months. yesterday i fell and forced my foot into extreme dorsiflexion. i felt a pop, i also tend to have super lax ligaments. it's tender and inflammed. what sort of injuries occur with that sort of fall? thanks
A:

oh boy..............get back to the surgeon who performed the brostrom and get everything checked to make sure you did not disrupt the repair!!  Some brostoms also repair calcaneofib ligament (CFL) as well - this can get reinjured in a forced dorsiflexed maneuver, as well as that fracture...       See Full Answer

Arch support / injury - running?  
Q:

Hello - I am a runner - more for fun than competitevely. Last April I did 2 halfs, I did my first ever last September. After my first in September, my foot killed me after the run (under my foot, on the outside). The arch was so sore and I was limping / recovering for about a week or two. I don't think my laces were tied tight enough and my foot was moving around too much but I'm not sure. I was completely fine for my halfs in April and have been running off and on ever since without problems. I haven't trained as much for the half marathon coming up this weekend so I put a 9 miler in Saturday and another 5 yesterday. My foot was bothering me (just felt like i was hitting the ground ha...       See Full Question

A:

sounds like you need to consider many things!  hopefully you're in the corect shoe for your foot type/stucture; and that the width of the shoe is also appropriate!  If you're getting pain on the outside of the foot like you describe, quite possibly your shoe has too much stab...       See Full Answer

back?  
Q: I have lower back pain when i run. i am running a 1/2 marathon in Oct. Can you suggest a back brace? I am a woman, five feet four inches, about 150 pounds. thank you.
A: You need to get to the bottom of the back pain - get it diagnosed properly by an orthopedic MD. The source needs to be identified: disc related? SI joint? Could be just form related - are you too upright when you run and hard heel striking? A back brace most likely wouldn't help anyway, since the...       See Full Answer
 
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