Date post: | 13-May-2015 |
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The Runner’s Top FiveThe Runner’s Top Five
The Five Most Common Running The Five Most Common Running Injuries and Ways to Manage Injuries and Ways to Manage
ThemThem
Common Mistakes Lead to Common Common Mistakes Lead to Common Injuries. Consider the Following Before Injuries. Consider the Following Before
Hitting the RoadHitting the Road
Don’t Ignore Pain: Don’t Ignore Pain: Talk to your doctor and find out if you Talk to your doctor and find out if you should take a break, seek treatment, or continue to run.should take a break, seek treatment, or continue to run.
Buy the Right Shoe: Buy the Right Shoe: There is a shoe for every foot type. There is a shoe for every foot type. Overpronation is the root of 75% of all running injuries which Overpronation is the root of 75% of all running injuries which can be corrected (or avoided) if you buy the right shoe.can be corrected (or avoided) if you buy the right shoe.
Train Smart:Train Smart: Too much too soon is sure to hurt. Increase Too much too soon is sure to hurt. Increase mileage by no more than 10% per week.mileage by no more than 10% per week.
Rest:Rest: Athletes at the top of the sport give time for their body to Athletes at the top of the sport give time for their body to recover. Marathon record holder Paula Radcliffe takes one recover. Marathon record holder Paula Radcliffe takes one rest day per week. rest day per week.
PreventionPrevention: Injury prevention should be on every athlete’s : Injury prevention should be on every athlete’s mind. Cross training is recommended.mind. Cross training is recommended.
PlantarfascitisPlantarfascitis
OverviewOverview Plantarfascitis is inflammation Plantarfascitis is inflammation
of the thick fibrous band that of the thick fibrous band that connects the heel bone to the connects the heel bone to the base of the toesbase of the toes
Plantarfascitis is primarily an Plantarfascitis is primarily an overuse injuryoveruse injury
Commonly seen in excessive Commonly seen in excessive high or low archeshigh or low arches
More common in larger More common in larger runnersrunners
Seen in people with tight calf Seen in people with tight calf muscles and Achillesmuscles and Achilles
PlantarfascitisPlantarfascitis
SymptomsSymptoms People with plantarfascitis People with plantarfascitis
experience sharp pain across experience sharp pain across the bottom of the heelthe bottom of the heel
Pain is initially felt at the base Pain is initially felt at the base of the heel, and then radiates of the heel, and then radiates across the arch of the foot to across the arch of the foot to the base of the toesthe base of the toes
Discomfort with plantarfascitis Discomfort with plantarfascitis is more common in the is more common in the morning after awakeningmorning after awakening
PlantarfascitisPlantarfascitis
TreatmentTreatment Rest, Ice, NSAIDs initiallyRest, Ice, NSAIDs initially Splints or Strassburg Sock at night Splints or Strassburg Sock at night
to keep the foot in a neutral to keep the foot in a neutral positionposition
After initial rest gentle stretching of After initial rest gentle stretching of the plantar fascia and calf musclesthe plantar fascia and calf muscles
Custom Orthotics or Superfeet Custom Orthotics or Superfeet Inserts to support the archInserts to support the arch
Physical Therapy: Ultrasound, Physical Therapy: Ultrasound, Myofascial Release, Active Myofascial Release, Active Release TechniquesRelease Techniques
Shin SplintsShin Splints
OverviewOverview Also known as Also known as Medial Tibial Medial Tibial
Stress SyndromeStress Syndrome. General . General term for pain in the shinsterm for pain in the shins
Caused by increase in Caused by increase in mileage, running on an arched mileage, running on an arched surface or old shoes surface or old shoes
Also caused by overuse and Also caused by overuse and overpronation overpronation
Can develop into stress Can develop into stress fractures if left untreatedfractures if left untreated
Shin SplintsShin Splints
SymptomsSymptoms Pain along or behind the inner Pain along or behind the inner
edge of the shin bone, or on edge of the shin bone, or on the outside of the front of the the outside of the front of the legleg
Tend to occur during the start Tend to occur during the start of a run, but disappear after a of a run, but disappear after a whilewhile
Sometimes see swellingSometimes see swelling Pain when the toes or foot are Pain when the toes or foot are
bent downwardsbent downwards
Shin SplintsShin Splints
TreatmentTreatment Rest, Ice, NSAIDs, Slow return Rest, Ice, NSAIDs, Slow return
to runningto running Shock absorbing insoles, Shock absorbing insoles,
shoes or orthotics shoes or orthotics Exercises to strengthen the Exercises to strengthen the
anterior leg muscles and anterior leg muscles and stretch the calvesstretch the calves
Sports Massage and Active Sports Massage and Active Release TechniquesRelease Techniques
Physical Therapy Modalities Physical Therapy Modalities like Ultrasound and Electrical like Ultrasound and Electrical StimulationStimulation
Runner’s KneeRunner’s Knee
OverviewOverview Also known as Also known as Patellofemoral Patellofemoral
Syndrome. Syndrome. Condition that occurs Condition that occurs when the patella does not glide when the patella does not glide correctly on the femurcorrectly on the femur
In runner's knee, pain occurs as a In runner's knee, pain occurs as a result of this abnormal "tracking" of result of this abnormal "tracking" of the patella the patella
Most common cause of chronic Most common cause of chronic knee painknee pain
Caused by weak quadriceps, Caused by weak quadriceps, overpronation, quick mileage build-overpronation, quick mileage build-up, and tight hamstringsup, and tight hamstrings
More common in womenMore common in women
Runner’s KneeRunner’s Knee
SymptomsSymptoms Pain underneath the kneecap or to Pain underneath the kneecap or to
its inner sideits inner side Vague sense of “tightness” or Vague sense of “tightness” or
“fullness” in the knee“fullness” in the knee Usually see some swellingUsually see some swelling Made worse by activity like running Made worse by activity like running
up hills up hills Also made worse by sitting with the Also made worse by sitting with the
knee in a flexed positionknee in a flexed position Clicking or cracking sound when Clicking or cracking sound when
bending the kneesbending the knees
Runner’s KneeRunner’s Knee
TreatmentTreatment Rest, ice every four hours for Rest, ice every four hours for
several daysseveral days Gentle exercises to strengthen the Gentle exercises to strengthen the
muscles surrounding the kneemuscles surrounding the knee Stretching hamstrings and lateral Stretching hamstrings and lateral
thigh musclesthigh muscles Taping to keep the patella on trackTaping to keep the patella on track Correct footwear and OrthoticsCorrect footwear and Orthotics
Achilles TendonitisAchilles Tendonitis
OverviewOverview Achilles Tendinitis is irritation and Achilles Tendinitis is irritation and
inflammation of the large tendon in inflammation of the large tendon in the back of the ankle that inserts the back of the ankle that inserts into the heel boneinto the heel bone
Usually an overuse injuryUsually an overuse injury Causes include running uphill, Causes include running uphill,
wearing high heels, or too much wearing high heels, or too much speed workspeed work
Overpronation is a factorOverpronation is a factor Small tears within the tendon, can Small tears within the tendon, can
make the Achilles tendon make the Achilles tendon susceptible to rupturesusceptible to rupture
Achilles TendonitisAchilles Tendonitis
SymptomsSymptoms A dull sharp pain along the A dull sharp pain along the
tendon, usually closer to the heel tendon, usually closer to the heel than the calfthan the calf
Tender to touchTender to touch Swelling over the tendonSwelling over the tendon Pain when walking up hills or Pain when walking up hills or
stairsstairs Usually experience the most Usually experience the most
significant pain after periods of significant pain after periods of inactivityinactivity
Most common in middle-aged Most common in middle-aged recreational runnersrecreational runners
Achilles TendonitisAchilles Tendonitis
TreatmentTreatment RRest for a few days, ice, and est for a few days, ice, and
anti-inflammatoriesanti-inflammatories Cross friction massage, Cross friction massage,
myofascial release, Active myofascial release, Active Release TechniquesRelease Techniques
Immobilization in a walking boot Immobilization in a walking boot or cast, physical therapyor cast, physical therapy
Stretching the calf along with Stretching the calf along with exercises to increase strength in exercises to increase strength in the front of the legthe front of the leg
Eccentric exercises work well Eccentric exercises work well Cortisone InjectionsCortisone Injections
ITB Friction SyndromeITB Friction Syndrome
OverviewOverview The The iliotibial bandiliotibial band is fascia that is fascia that
runs along the thigh from the runs along the thigh from the hip to kneehip to knee
Repetitive flexion and Repetitive flexion and extension at the knee causes extension at the knee causes the ITB to rub the outer edge the ITB to rub the outer edge of the kneeof the knee
Typically an overuse injuryTypically an overuse injury Also caused by genu varum Also caused by genu varum
(bow legs) or inward rotation of (bow legs) or inward rotation of the legthe leg
Closely related to Runner’s Closely related to Runner’s KneeKnee
ITB Friction SyndromeITB Friction Syndrome
SymptomsSymptoms
Dull ache on the outer side of the Dull ache on the outer side of the knee, sensation of weakness in knee, sensation of weakness in the knee areathe knee area
Burning or stinging sensation Burning or stinging sensation during activityduring activity
Pain is worse running downhillPain is worse running downhill
These aches usually stop after These aches usually stop after the runthe run
ITB Friction SyndromeITB Friction Syndrome
TreatmentTreatment Immediate rest, followed by Immediate rest, followed by
regular icing, NSAIDSregular icing, NSAIDS Stretches can be used to prevent Stretches can be used to prevent
IT band syndrome or to help with IT band syndrome or to help with the symptoms if you have IT band the symptoms if you have IT band syndrome.syndrome.
Strengthening of the gluteus Strengthening of the gluteus medius.medius.
Massage Therapy and Myofascial Massage Therapy and Myofascial ReleaseRelease
Foam Rollers work wellFoam Rollers work well
Patient Education is CriticalPatient Education is Critical