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Five Most Common Running Injuries
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Five Most Common Running Injuries

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

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

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Five Most Common Running Injuries Five Most Common Running Injuries Presentation Transcript

  • 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
  • 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 View slide
  • 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 View slide
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • Patient Education is Critical