Posts tagged ‘Common Running Injuries’
Plantar Fasciitis (pain in arch of foot)
Plantar Fasciitis
Plantar Fasciitis
Plantar Fasciitis
Definition: An inflammation of the plantar fascia, a thick fibrous band of tissue in the bottom of the foot which runs from the heel to the base of the toes. When placed under too much stress, the plantar fascia stretches too far and tears, resulting in inflammation of the fascia and the surrounding tissues. The tears are soon covered with scar tissue, which is less flexible than the fascia and only aggravates the problem.
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Symptoms:
Pain at the base of the heel
pain is most severe in the mornings on getting out of bed, and at the beginning of a run. The pain may fade as you walk or change running stride, in an attempt to alleviate the pain.
This provides only temporary relief
Causes:
Stress, tension and pulling on the plantar fascia
Inflexible calf muscles and tight Achilles tendons – place more stress onto the plantar fascia.
Overpronation (feet rotate too far inward on impact)
High arches and rigid feet
Incorrect or worn shoes
Overtraining
Treatment:
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Self-treatment:
Stop running, especially in the case of severe pain, if pain is mild, then reduce training load and intensity take a course (5 – 7 days) of non-steroidal anti-inflammatory drugs (ibuprofen/voltaren/cataflam/mobic) available from your general practitioner or pharmacist
Apply ice to the plantar fascia – for 10 minutes every 2 hours, in order to reduce the inflammation. An effective way of icing is to fill a plastic 500 ml Coke bottle with water, and to freeze it. Apply the ice as instructed by rolling the bottle under the foot
Self-massage, using arnica oil or an anti-inflammatory gel, to the plantar fasciastretching of the gastrocnemius and soleus muscles
Return to running gradually
Full recovery is usually between six to eight weeks
Medical treatment:
Physiotherapy, if injury doesn’t respond to self-treatment in 2 to 3 weeks
Orthotist or podiatrist for custom-made orthotics to control overpronation, or to reduce stress on the heel area
X-rays – to check for a heel spur.
Orthopaedic surgeon – if injury does not respond to physiotherapy treatment, a cortisone injection, or surgery to release the plantar fascia may be indicated.
Alternative exercises:
Swimming, pool running, cycling (in low gear) “spinning”
Avoid any exercise that places strain onto the plantar fascia
Preventative measures:
Stretching of the gastrocnemius and soleus muscles. Hold each stretchfor 30 seconds, relax slowly. Repeat stretches two – three times per day.
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Remember to stretch well before running stretching of the plantar fascia. Sit on the floor with one knee bent and theankle flexed towards you. Pull the toes back towards the ankle. Hold for 30 seconds. Relax slowly. Repeat to opposite foot. Repeat 2 – 3 times per day. Remember to stretch well before running strengthening of the muscles of the foot. 1) Pick up marbles or golf balls with your toes. 2) Pull a towel towards you with your toes. Grab some of the towel with your toes and pull, then release, grab, and pull some more to loosen the plantar fascia, place a golf ball under the foot, and roll the foot over the ball. Start with the ball at the base of the big toe, and roll the foot forwards over the ball, then back again. Move the ball to the base of toe and repeat. Repeat for each toe. Always exert enough pressure so that you feel a little tenderness. correct shoes, specifically motion-control shoes and orthotics to correct overpronation
- always apply ice after running
- gradually progression of training program
- incorporate rest into training program
ITB – IIliotibial Band Syndrome
ITB – IIliotibial Band Syndrome
Definition: Pain and inflammation on the outside of the knee, where the iliotibial band (a muscle on the outside of the thigh) becomes tendinous, and results in a friction syndrome by rubbing against the femur (thigh bone) as it runs alongside the knee joint.
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Symptoms:
Initially, a dull ache 1-2 kilometres into a run, with pain remaining for the duration of the run. The pain disappears soon after stopping running, later, severe sharp pain which prevents running pain is worse on running downhills, or on cambered surfaces pain may be present when walking up or downstairs.
Local tenderness and inflammation
Causes:
Anything that causes the leg to bend inwards, stretching the ITB against the femur overpronation(feet rotate too far inward on impact)tightness of the ITB muscle lack of stretching of the ITB incorrect or worn shoes excessive hill running (especially downhills) and running on cambered surfaces overtraining
Treatment:
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Self-treatment:
Stop running, especially in the case of severe pain if pain is mild, then reduce training load and intensity, and avoid downhill running and running on cambered surfaces.
Take a course (5 – 7 days) of non-steroidal anti-inflammatory drugs (ibuprofen/voltaren/cataflam/mobic) available from your general practitioner or pharmacist.
Apply ice to the knee (for 10minutes every 2 hours) in order to reduce the inflammation
Self-massage, using arnica oil or an anti-inflammatory gel, to the muscle only (along the outside of the thigh). Do not massage the side of the knee where you feel the pain, as this will only aggravate the friction syndrome stretching of the ITB. Stand with the right leg crossed in the back of the left leg. Extend the left arm against a wall/pole/chair/other stable object. Lean your weight against the object while pushing your right hip in the opposite direction. Keep your right foot anchored while allowing your left knee to flex. You should feel the stretch in the ITB muscle in the right hip and along the outside of the right thigh. Hold for 30 sec. Relax slowly.
Repeat to opposite side. Repeat stretch 2 – 3 times per day.
Remember to stretch well before running
Return to running gradually
Full recovery is usually between three to six weeks
Medical treatment:
Physiotherapy, if injury doesn’t respond to self-treatment in 2 to 3 weeks
Orthotist or podiatrist for custom-made orthotics to control overpronation
Orthopaedic surgeon – if injury does not respond to physiotherapy treatment, a cortisone injection into the ITB, or surgery to release the ITB may be indicated.
Alternative exercises:
Swimming, pool running, cycling (in low gear) “spinning”
Avoid any exercise that places strain onto the ITB, specifically, avoid stair-climbing
Preventative measures:
Stretching of the ITB, quadriceps, hamstring, and gluteal muscles. Hold each stretch for 30 seconds, relax slowly. Repeat stretches 2 – 3 times per day. Remember to stretch well before running.
Strengthening of quadriceps, hamstring and calf muscles.
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Correct shoes, specifically motion-control shoes and orthotics to correct overpronation
Gradual progression of training program
Avoid excessive downhill running, and cambered roads (stay on the flattest part of the road)
Incorporate rest into training program
Runner’s Knee – Chondromalacia
Runner’s knee – chondromalacia
Definition: A softening or wearing away and cracking of the cartilage under the kneecap, resulting in pain and inflammation. The cartilage becomes like sandpaper because the kneecap is not riding smoothly over the knee.
Symptoms: Pain beneath or on the sides of the kneecap crepitus (grinding noise), as the rough cartilage rubs against cartilage when the knee is flexed. Pain is most severe after hill running. Swelling of the knee.
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Causes:
overpronation (feet rotate too far inward on impact) - can cause the kneecap to twist sideways fatigued or weak quadriceps muscle. The quadriceps muscle assists in the proper tracking of the kneecap.
Weakness, especially of the inside part of the quadriceps, can prevent the kneecap from tracking smoothly muscle imbalance – between weak quadricepsand tight hamstring and iliotibial band (ITB)
Muscles can also affect proper tracking hill running (especially down hills) and running on cambered surfaces
Incorrect or worn shoes
Overtraining
Treatment:
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Self-treatment:
Stop running
Take a course (5 – 7 days) of non-steroidal anti-inflammatory drugs(ibuprofen/voltaren/cataflam/mobic) available from your general practitioner or pharmacist
Apply ice to the shin area – for 10 minutes every 2 hours, in order to reduce the inflammation
Avoid weight-bearing activities and keep foot elevated where possible
Self-massage – using arnica oil or anti-inflammatory gel, on the sore spots around the kneestretch 2 – 3 times per day.
Strengthen the quadriceps muscle only when pain-free.
Exercises include:
1) Place pillow under knee, tighten quadriceps, push knee down into pillow and lift foot up. 20 times
2) Repeat exercise as above with foot turned out in order to strengthen the inside of the quadriceps muscle. Repeat 20.
3) Squats. Perform with back against wall. Bend knees slowly to between 45 – 60. Ensure that knee travels over line between bigand second toes. Hold for a count of 5 seconds. Relax slowly. 20 times
4) Step-downs. Stand on step or box. Tighten quadriceps and lower opposite leg slowly to the ground.Ensure that knee travels over line and between big and second toes.Then raise the leg up onto the step,relax. Repeat 20. Increase the number of repetitions in increments of 5 every two days, all the way up to 60 reps.
Stretching – of the quadriceps, hamstring, iliotibial band (ITB) and gluteal muscles
Return to running gradually
Full recovery is usually between four to six weeks
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Medical treatment:
If injury doesn’t respond to self-treatment in two weeks, see a physiotherapist or orthopaedic surgeon
Orthotist or podiatrist for custom-made orthotics to control overpronation
Orthopaedic surgeon – surgery to scrape away rough edges of cartilage may alleviate some pain.
Cortisone injections are ineffective
Alternative exercises:
Swimming, pool running, cycling (in low gear) “spinning”
Avoid any exercise that places strain onto the knee
Preventative measures:
Stretching of the quadriceps, hamstring, iliotibial band (ITB) and gluteal muscles. Hold each stretch for 30 seconds, relax slowly. Repeat stretches 2 – 3 times per day. Remember to stretch well before running, strengthening of quadriceps, hamstring and calf muscles correct shoes, specifically motion-control shoes and orthotics to correct overpronation
Avoid excessive downhill running, and cambered roads (stay on the flattest part of the road) .
Gradual progression of training program
Incorporate rest into training program
Achilles Tendonitis
Achilles Tendonitis (Common Shod Running Injuries)
Definition: Inflammation of the Achilles tendon.The Achilles is the large tendon connecting the two major calf muscles, gastrocnemius and soleus, to the back of the heel bone. Under too much stress, the tendon tightens and is forced to work too hard. This causes it to become inflamed (that is tendinitis), and, over time, can produce a covering of scar tissue, which is less flexible than the tendon. If the inflamed Achilles continues to be stressed, it can tear or rupture.
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Symptoms:
Dull or sharp pain anywhere along the back of the tendon, but usually close to the heel. limited ankle flexibility redness or heat over the painful area a nodule (a lumpy build-up of scar tissue) that can be felt on the tendon a cracking sound (scar tissue rubbing against tendon) with ankle movement.
Causes:
Tight or fatigued calf muscles, which transfer the burden of running to the Achilles. This can be due to poor stretching, rapidly increasing distance, or over-training excessive hill running or speed work, both of which stress the Achilles more than other types of running.
Inflexible running shoes, which, in some cases, may force the Achilles to twist.
Runners who overpronate (feet rotate too far inward on impact) are most susceptible to Achilles tendinitis
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Treatments:
Self-treatment:
Stop running
Take a course (5 – 7 days) of non-steroidal anti-inflammatory drugs(ibuprofen/voltaren/cataflam/mobic) available from your general practitioner or pharmacist
Apply ice to the Achilles – for 10 minutes every 2 hours, in order to reduce the inflammation.
Avoid weight-bearing activities and keep foot elevated where possible
Self-massage – using arnica oil or anti-inflammatory gel. Rub in semi-circles in all directions away from the knotted tissue, three times a day once the nodule is gone, stretch the calf muscle gently do not start running until you can do heel raises and jumping exercises without pain return to running gradually full recovery is usually between six to eight weeks.
Medical treatment:
If injury doesn’t respond to self-treatment in two weeks, see a physiotherapist or orthopaedic surgeon, surgery to scrape scar tissue off the tendon is a last resort, but not very effective.
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Alternative exercises:
Swimming, pool running, cycling (in low gear) “spinning”
No weight-bearing exercises
Preventative measures:
Stretching of the gastrocnemius (keep knee straight) and soleus (keep knee bent) muscles. Hold each stretch for 30 seconds, relax slowly. Repeat stretches 2 – 3 times per day. Remember to stretch well before running strengthening of foot and calf muscles (eg, heel raises) correct shoes, specifically motion-control shoes and orthotics to correct overpronation.
Gradual progression of training program.
Avoid excessive hill training
Incorporate rest into training program