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Five Most Common Running Injuries

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Information about Five Most Common Running Injuries
Health & Medicine

Published on December 3, 2008

Author: jhpdc

Source: slideshare.net

Description

Overview of the five most common running injuries and ways to manage them.
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The Runner’s Top Five The Five Most Common Running Injuries and Ways to Manage Them Dr. John H. Park, DC, CSCS Progressive Spinal & Sports Rehab 10076 Darnestown Road Suite 200 Rockville, MD 20850 www.ProSpineRehab.com

Common Mistakes Lead to Common Injuries. Consider the Following Before Hitting the Road Don’t Ignore Pain: Talk to your doctor and find out if you should take a break, seek treatment, or continue to run. Buy the Right Shoe: There is a shoe for every foot type. Overpronation is the root of 75% of all running injuries which can be corrected (or avoided) if you buy the right shoe. Train Smart: Too much too soon is sure to hurt. Increase mileage by no more than 10% per week. Rest: Athletes at the top of the sport give time for their body to recover. Marathon record holder Paula Radcliffe takes one rest day per week. Prevention : Injury prevention should be on every athlete’s mind. Cross training is recommended. www.ProSpineRehab.com

Don’t Ignore Pain: Talk to your doctor and find out if you should take a break, seek treatment, or continue to run.

Buy the Right Shoe: There is a shoe for every foot type. Overpronation is the root of 75% of all running injuries which can be corrected (or avoided) if you buy the right shoe.

Train Smart: Too much too soon is sure to hurt. Increase mileage by no more than 10% per week.

Rest: Athletes at the top of the sport give time for their body to recover. Marathon record holder Paula Radcliffe takes one rest day per week.

Prevention : Injury prevention should be on every athlete’s mind. Cross training is recommended.

Plantarfascitis Overview Plantarfascitis is inflammation of the thick fibrous band that connects the heel bone to the base of the toes Plantarfascitis is primarily an overuse injury Commonly seen in excessive high or low arches More common in larger runners Seen in people with tight calf muscles and Achilles www.ProSpineRehab.com

Overview

Plantarfascitis is inflammation of the thick fibrous band that connects the heel bone to the base of the toes

Plantarfascitis is primarily an overuse injury

Commonly seen in excessive high or low arches

More common in larger runners

Seen in people with tight calf muscles and Achilles

Plantarfascitis Symptoms People with plantarfascitis experience sharp pain across the bottom of the heel Pain is initially felt at the base of the heel, and then radiates across the arch of the foot to the base of the toes Discomfort with plantarfascitis is more common in the morning after awakening www.ProSpineRehab.com

Symptoms

People with plantarfascitis experience sharp pain across the bottom of the heel

Pain is initially felt at the base of the heel, and then radiates across the arch of the foot to the base of the toes

Discomfort with plantarfascitis is more common in the morning after awakening

Plantarfascitis Treatment Rest, Ice, NSAIDs initially Splints or Strassburg Sock at night to keep the foot in a neutral position After initial rest gentle stretching of the plantar fascia and calf muscles Custom Orthotics or Superfeet Inserts to support the arch Physical Therapy: Ultrasound, Myofascial Release, Active Release Techniques www.ProSpineRehab.com

Treatment

Rest, Ice, NSAIDs initially

Splints or Strassburg Sock at night to keep the foot in a neutral position

After initial rest gentle stretching of the plantar fascia and calf muscles

Custom Orthotics or Superfeet Inserts to support the arch

Physical Therapy: Ultrasound, Myofascial Release, Active Release Techniques

Shin Splints Overview Also known as Medial Tibial Stress Syndrome . General term for pain in the shins Caused by increase in mileage, running on an arched surface or old shoes Also caused by overuse and overpronation Can develop into stress fractures if left untreated www.ProSpineRehab.com

Overview

Also known as Medial Tibial Stress Syndrome . General term for pain in the shins

Caused by increase in mileage, running on an arched surface or old shoes

Also caused by overuse and overpronation

Can develop into stress fractures if left untreated

Shin Splints Symptoms Pain along or behind the inner edge of the shin bone, or on the outside of the front of the leg Tend to occur during the start of a run, but disappear after a while Sometimes see swelling Pain when the toes or foot are bent downwards www.ProSpineRehab.com

Symptoms

Pain along or behind the inner edge of the shin bone, or on the outside of the front of the leg

Tend to occur during the start of a run, but disappear after a while

Sometimes see swelling

Pain when the toes or foot are bent downwards

Shin Splints Treatment Rest, Ice, NSAIDs, Slow return to running Shock absorbing insoles, shoes or orthotics Exercises to strengthen the anterior leg muscles and stretch the calves Sports Massage and Active Release Techniques Physical Therapy Modalities like Ultrasound and Electrical Stimulation www.ProSpineRehab.com

Treatment

Rest, Ice, NSAIDs, Slow return to running

Shock absorbing insoles, shoes or orthotics

Exercises to strengthen the anterior leg muscles and stretch the calves

Sports Massage and Active Release Techniques

Physical Therapy Modalities like Ultrasound and Electrical Stimulation

Runner’s Knee Overview Also known as Patellofemoral Syndrome. Condition that occurs when the patella does not glide correctly on the femur In runner's knee, pain occurs as a result of this abnormal "tracking" of the patella Most common cause of chronic knee pain Caused by weak quadriceps, overpronation, quick mileage build-up, and tight hamstrings More common in women www.ProSpineRehab.com

Overview

Also known as Patellofemoral Syndrome. Condition that occurs when the patella does not glide correctly on the femur

In runner's knee, pain occurs as a result of this abnormal "tracking" of the patella

Most common cause of chronic knee pain

Caused by weak quadriceps, overpronation, quick mileage build-up, and tight hamstrings

More common in women

Runner’s Knee Symptoms Pain underneath the kneecap or to its inner side Vague sense of “tightness” or “fullness” in the knee Usually see some swelling Made worse by activity like running up hills Also made worse by sitting with the knee in a flexed position Clicking or cracking sound when bending the knees www.ProSpineRehab.com

Symptoms

Pain underneath the kneecap or to its inner side

Vague sense of “tightness” or “fullness” in the knee

Usually see some swelling

Made worse by activity like running up hills

Also made worse by sitting with the knee in a flexed position

Clicking or cracking sound when bending the knees

Runner’s Knee Treatment Rest, ice every four hours for several days Gentle exercises to strengthen the muscles surrounding the knee Stretching hamstrings and lateral thigh muscles Taping to keep the patella on track Correct footwear and Orthotics www.ProSpineRehab.com

Treatment

Rest, ice every four hours for several days

Gentle exercises to strengthen the muscles surrounding the knee

Stretching hamstrings and lateral thigh muscles

Taping to keep the patella on track

Correct footwear and Orthotics

Achilles Tendonitis Overview Achilles Tendinitis is irritation and inflammation of the large tendon in the back of the ankle that inserts into the heel bone Usually an overuse injury Causes include running uphill, wearing high heels, or too much speed work Overpronation is a factor Small tears within the tendon, can make the Achilles tendon susceptible to rupture www.ProSpineRehab.com

Overview

Achilles Tendinitis is irritation and inflammation of the large tendon in the back of the ankle that inserts into the heel bone

Usually an overuse injury

Causes include running uphill, wearing high heels, or too much speed work

Overpronation is a factor

Small tears within the tendon, can make the Achilles tendon susceptible to rupture

Achilles Tendonitis Symptoms A dull sharp pain along the tendon, usually closer to the heel than the calf Tender to touch Swelling over the tendon Pain when walking up hills or stairs Usually experience the most significant pain after periods of inactivity Most common in middle-aged recreational runners www.ProSpineRehab.com

Symptoms

A dull sharp pain along the tendon, usually closer to the heel than the calf

Tender to touch

Swelling over the tendon

Pain when walking up hills or stairs

Usually experience the most significant pain after periods of inactivity

Most common in middle-aged recreational runners

Achilles Tendonitis Treatment R est for a few days, ice, and anti-inflammatories Cross friction massage, myofascial release, Active Release Techniques Immobilization in a walking boot or cast, physical therapy Stretching the calf along with exercises to increase strength in the front of the leg Eccentric exercises work well Cortisone Injections www.ProSpineRehab.com

Treatment

R est for a few days, ice, and anti-inflammatories

Cross friction massage, myofascial release, Active Release Techniques

Immobilization in a walking boot or cast, physical therapy

Stretching the calf along with exercises to increase strength in the front of the leg

Eccentric exercises work well

Cortisone Injections

ITB Friction Syndrome Overview The iliotibial band is fascia that runs along the thigh from the hip to knee Repetitive flexion and extension at the knee causes the ITB to rub the outer edge of the knee Typically an overuse injury Also caused by genu varum (bow legs) or inward rotation of the leg Closely related to Runner’s Knee www.ProSpineRehab.com

Overview

The iliotibial band is fascia that runs along the thigh from the hip to knee

Repetitive flexion and extension at the knee causes the ITB to rub the outer edge of the knee

Typically an overuse injury

Also caused by genu varum (bow legs) or inward rotation of the leg

Closely related to Runner’s Knee

ITB Friction Syndrome Symptoms Dull ache on the outer side of the knee, sensation of weakness in the knee area Burning or stinging sensation during activity Pain is worse running downhill These aches usually stop after the run www.ProSpineRehab.com

Symptoms

Dull ache on the outer side of the knee, sensation of weakness in the knee area

Burning or stinging sensation during activity

Pain is worse running downhill

These aches usually stop after the run

ITB Friction Syndrome Treatment Immediate rest, followed by regular icing, NSAIDS Stretches can be used to prevent IT band syndrome or to help with the symptoms if you have IT band syndrome. Strengthening of the gluteus medius. Massage Therapy and Myofascial Release Foam Rollers work well www.ProSpineRehab.com

Treatment

Immediate rest, followed by regular icing, NSAIDS

Stretches can be used to prevent IT band syndrome or to help with the symptoms if you have IT band syndrome.

Strengthening of the gluteus medius.

Massage Therapy and Myofascial Release

Foam Rollers work well

Patient Education is Critical

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