Five Most Common Running Injuries


Published on

The five most common running injuries and ways to diagnose the conditions and manage the symptoms.

Published in: Health & Medicine, Business
  • Be the first to comment

No Downloads
Total views
On SlideShare
From Embeds
Number of Embeds
Embeds 0
No embeds

No notes for slide

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
  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>
  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>
  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>
  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>
  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>
  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>
  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>
  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>
  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>
  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>
  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>
  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>
  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>
  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>
  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>
  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>
  18. 18. Patient Education is Critical