Five Most Common Running Injuries

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Overview of the five most common running injuries and ways to manage them.

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Five Most Common Running Injuries

  1. 1. 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
  2. 2. Common Mistakes Lead to Common Injuries. Consider the Following Before Hitting the Road <ul><li>Don’t Ignore Pain: Talk to your doctor and find out if you should take a break, seek treatment, or continue to run. </li></ul><ul><li>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. </li></ul><ul><li>Train Smart: Too much too soon is sure to hurt. Increase mileage by no more than 10% per week. </li></ul><ul><li>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. </li></ul><ul><li>Prevention : Injury prevention should be on every athlete’s mind. Cross training is recommended. </li></ul>www.ProSpineRehab.com
  3. 3. Plantarfascitis <ul><li>Overview </li></ul><ul><li>Plantarfascitis is inflammation of the thick fibrous band that connects the heel bone to the base of the toes </li></ul><ul><li>Plantarfascitis is primarily an overuse injury </li></ul><ul><li>Commonly seen in excessive high or low arches </li></ul><ul><li>More common in larger runners </li></ul><ul><li>Seen in people with tight calf muscles and Achilles </li></ul>www.ProSpineRehab.com
  4. 4. Plantarfascitis <ul><li>Symptoms </li></ul><ul><li>People with plantarfascitis experience sharp pain across the bottom of the heel </li></ul><ul><li>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 </li></ul><ul><li>Discomfort with plantarfascitis is more common in the morning after awakening </li></ul>www.ProSpineRehab.com
  5. 5. Plantarfascitis <ul><li>Treatment </li></ul><ul><li>Rest, Ice, NSAIDs initially </li></ul><ul><li>Splints or Strassburg Sock at night to keep the foot in a neutral position </li></ul><ul><li>After initial rest gentle stretching of the plantar fascia and calf muscles </li></ul><ul><li>Custom Orthotics or Superfeet Inserts to support the arch </li></ul><ul><li>Physical Therapy: Ultrasound, Myofascial Release, Active Release Techniques </li></ul>www.ProSpineRehab.com
  6. 6. Shin Splints <ul><li>Overview </li></ul><ul><li>Also known as Medial Tibial Stress Syndrome . General term for pain in the shins </li></ul><ul><li>Caused by increase in mileage, running on an arched surface or old shoes </li></ul><ul><li>Also caused by overuse and overpronation </li></ul><ul><li>Can develop into stress fractures if left untreated </li></ul>www.ProSpineRehab.com
  7. 7. Shin Splints <ul><li>Symptoms </li></ul><ul><li>Pain along or behind the inner edge of the shin bone, or on the outside of the front of the leg </li></ul><ul><li>Tend to occur during the start of a run, but disappear after a while </li></ul><ul><li>Sometimes see swelling </li></ul><ul><li>Pain when the toes or foot are bent downwards </li></ul>www.ProSpineRehab.com
  8. 8. Shin Splints <ul><li>Treatment </li></ul><ul><li>Rest, Ice, NSAIDs, Slow return to running </li></ul><ul><li>Shock absorbing insoles, shoes or orthotics </li></ul><ul><li>Exercises to strengthen the anterior leg muscles and stretch the calves </li></ul><ul><li>Sports Massage and Active Release Techniques </li></ul><ul><li>Physical Therapy Modalities like Ultrasound and Electrical Stimulation </li></ul>www.ProSpineRehab.com
  9. 9. Runner’s Knee <ul><li>Overview </li></ul><ul><li>Also known as Patellofemoral Syndrome. Condition that occurs when the patella does not glide correctly on the femur </li></ul><ul><li>In runner's knee, pain occurs as a result of this abnormal &quot;tracking&quot; of the patella </li></ul><ul><li>Most common cause of chronic knee pain </li></ul><ul><li>Caused by weak quadriceps, overpronation, quick mileage build-up, and tight hamstrings </li></ul><ul><li>More common in women </li></ul>www.ProSpineRehab.com
  10. 10. Runner’s Knee <ul><li>Symptoms </li></ul><ul><li>Pain underneath the kneecap or to its inner side </li></ul><ul><li>Vague sense of “tightness” or “fullness” in the knee </li></ul><ul><li>Usually see some swelling </li></ul><ul><li>Made worse by activity like running up hills </li></ul><ul><li>Also made worse by sitting with the knee in a flexed position </li></ul><ul><li>Clicking or cracking sound when bending the knees </li></ul>www.ProSpineRehab.com
  11. 11. Runner’s Knee <ul><li>Treatment </li></ul><ul><li>Rest, ice every four hours for several days </li></ul><ul><li>Gentle exercises to strengthen the muscles surrounding the knee </li></ul><ul><li>Stretching hamstrings and lateral thigh muscles </li></ul><ul><li>Taping to keep the patella on track </li></ul><ul><li>Correct footwear and Orthotics </li></ul>www.ProSpineRehab.com
  12. 12. Achilles Tendonitis <ul><li>Overview </li></ul><ul><li>Achilles Tendinitis is irritation and inflammation of the large tendon in the back of the ankle that inserts into the heel bone </li></ul><ul><li>Usually an overuse injury </li></ul><ul><li>Causes include running uphill, wearing high heels, or too much speed work </li></ul><ul><li>Overpronation is a factor </li></ul><ul><li>Small tears within the tendon, can make the Achilles tendon susceptible to rupture </li></ul>www.ProSpineRehab.com
  13. 13. Achilles Tendonitis <ul><li>Symptoms </li></ul><ul><li>A dull sharp pain along the tendon, usually closer to the heel than the calf </li></ul><ul><li>Tender to touch </li></ul><ul><li>Swelling over the tendon </li></ul><ul><li>Pain when walking up hills or stairs </li></ul><ul><li>Usually experience the most significant pain after periods of inactivity </li></ul><ul><li>Most common in middle-aged recreational runners </li></ul>www.ProSpineRehab.com
  14. 14. Achilles Tendonitis <ul><li>Treatment </li></ul><ul><li>R est for a few days, ice, and anti-inflammatories </li></ul><ul><li>Cross friction massage, myofascial release, Active Release Techniques </li></ul><ul><li>Immobilization in a walking boot or cast, physical therapy </li></ul><ul><li>Stretching the calf along with exercises to increase strength in the front of the leg </li></ul><ul><li>Eccentric exercises work well </li></ul><ul><li>Cortisone Injections </li></ul>www.ProSpineRehab.com
  15. 15. ITB Friction Syndrome <ul><li>Overview </li></ul><ul><li>The iliotibial band is fascia that runs along the thigh from the hip to knee </li></ul><ul><li>Repetitive flexion and extension at the knee causes the ITB to rub the outer edge of the knee </li></ul><ul><li>Typically an overuse injury </li></ul><ul><li>Also caused by genu varum (bow legs) or inward rotation of the leg </li></ul><ul><li>Closely related to Runner’s Knee </li></ul>www.ProSpineRehab.com
  16. 16. ITB Friction Syndrome <ul><li>Symptoms </li></ul><ul><li>Dull ache on the outer side of the knee, sensation of weakness in the knee area </li></ul><ul><li>Burning or stinging sensation during activity </li></ul><ul><li>Pain is worse running downhill </li></ul><ul><li>These aches usually stop after the run </li></ul>www.ProSpineRehab.com
  17. 17. ITB Friction Syndrome <ul><li>Treatment </li></ul><ul><li>Immediate rest, followed by regular icing, NSAIDS </li></ul><ul><li>Stretches can be used to prevent IT band syndrome or to help with the symptoms if you have IT band syndrome. </li></ul><ul><li>Strengthening of the gluteus medius. </li></ul><ul><li>Massage Therapy and Myofascial Release </li></ul><ul><li>Foam Rollers work well </li></ul>www.ProSpineRehab.com
  18. 18. Patient Education is Critical

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