Transcript Common Running Injuries

Common Running Injuries
…And When to Seek Medical
Treatment!
Types of Common Injuries
Stress fractures
Hamstring strain
Iliotibial band syndrome
Patellofemoral syndrome
Shin splints
Plantar fasciitis
Achilles tendinitis
Why Do These Injuries Occur?
Progressing too quickly in mileage
and speed
Lack of regular stretching
Not changing out running shoes
frequently enough
Imbalance between opposing muscle
groups
Stress fractures
What is it?
– An overuse injury
– Occurs when muscles
become fatigued and
are unable to absorb
added shock
– Fatigued muscle
transfers the overload
of stress to the bone
causing a tiny crack
Stress Fractures
Causes
– Result of increasing the amount or
intensity of an activity too rapidly
– The impact of an unfamiliar surface
– Improper equipment (shoes)
– Increased physical stress
– Women > men
Stress Fractures
Signs and Symptoms
– Sharp pain in the
weight-bearing bones
of the lower leg and
foot while running
– Mild swelling
– Tender to the touch
Stress Fractures
Treatment
– Rest and ice
– Engage in a pain-free activity during the
six to eight weeks it takes most stress
fractures to heal
– Use of a bone stimulator
Stress Fractures
Prevention
– Slowly increase any new sports activity
– Maintain a healthy diet, including
calcium
– Do not wear old or worn running shoes
– If pain or swelling occurs, immediately
stop the activity and rest for a few days
– If continued pain persists, see an
orthopedic surgeon
Hamstring Strain
What is it?
– A tear in one of the
hamstrings muscles
(semitendinosis,
semimembrinosis and
biceps femoris)
– Can range from small
micro tears in the muscle
to a complete rupture
Hamstring Strain
Causes
– Frequently occur during sprinting
– Can occur during an isolated athletic
activity (acute) or result from persistent
repetitive stress (chronic)
Hamstring Strain
Signs and Symptoms
– Sudden sharp pain at the back of the
leg
– Muscles going into spasm
– Swelling and bruising
– If the rupture is very bad you may feel
a gap in the muscle
Hamstring Strain
Treatment
– Use a compression bandage or heat
retainer until you feel no pain
– Ice, compress, elevate, use crutches
– Physical therapy
– Surgery for complete rupture
Hamstring Strain
Prevention
– Gradual conditioning
program
– Incorporate a proper
warm-up and stretching
session into your
conditioning program
and athletic competition
Iliotibial Band Syndrome
What is it?
– Condition characterized by
pain localized over the
lateral femoral epicondyle
that occurs during vigorous
walking, hiking or running
– Pain is usually relieved by
rest and by walking with
the knee held in full
extension
Iliotibial Band Syndrome
Causes
– Overuse may cause shortening of the
ITB
– Knee goes from flexion to extension and
excessive pressure from the ITB causes
friction over the lateral femoral
epicondyle
– This repeated motion produces
inflammation of the underlying
structures and causes pain
Iliotibial Band Syndrome
Signs and Symptoms
– Pain localized over lateral femoral
condyle
– Discomfort initially relieved by rest
– Pain may radiate toward the lateral joint
line and proximal tibia
– Worse if a person continues to run
– No symptoms of internal derangement
– Symptoms frequently develop during
downhill running
Iliotibial Band Syndrome
Treatment
– Rest
– Ice
– Stretching of iliotibial band
– Anti-inflammatory medicine
– Orthotics (if appropriate)
– Ultrasound
– Local steroid injection
Iliotibial Band Syndrome
Prevention
– Adequate stretching
of the IT band
– Massage therapy
– Avoid hills, shorten
stride, and run on
alternate sides of
road
Patellofemoral Syndrome
What is it?
– The term used to describe pain on and
around the patella or kneecap
– Common cause is damage to the
surface underneath the kneecap
– Can be started by an impact or it
gradually comes on from rubbing on the
bone underneath
Patellofemoral Syndrome
Causes
– Malalignment of the patella on the
femur
– Weakness of the quadriceps muscles
– Tight structures on the lateral aspect of
the knee
– Pronation of the feet
Patellofemoral Syndrome
Signs and Symptoms
– Pain may be felt behind or around the
knee cap
– Grinding noises may be heard during
bending or straightening the leg
– The knee may feel like it gives-way
without any particular reason
– Pain occurs while going up and down
stairs, as well as after prolonged periods
of sitting
Patellofemoral Syndrome
Treatment/Prevention
– Anti-inflammatories
– Ice/heat
– Strengthening the
quadriceps
– Stretching the
hamstrings
Shin Splints
What is it?
– The name given to
pain at the front of
the lower leg
– Also known as medial
tibial stress syndrome
– Inflammation of the
periostium of the tibia
(sheath surrounding
the bone)
Shin Splints
Causes
– Weak anterior leg muscles
– Hard running surface
– Recent increase in running speed or
distance
– Unsupportive shoes
– Fallen arches
Shin Splints
Signs and Symptoms
– Tenderness over the inside of the shin
– Lower leg pain
– Occasional swelling
– Lumps and bumps over the bone
– Pain when the toes or foot are bent
downwards
– A redness over the inside of the shin
Shin Splints
Treatment
– Ice 10-15 minutes for 2-3x per day
– Anti-inflammatory drugs
– Active rest - participate in activity that
does not stress the affected area but
maintains cardiovascular fitness, such
as bike riding
Shin Splints
Prevention
– Keep anterior leg muscles strong
– Correct pronation with the use of
custom made or over-the-counter
orthotics
– Run on a forgiving surface, such as a
treadmill
– Increase speed and distance gradually
Achilles Tendinitis
What is it?
– Inflammation of the
large tendon at the
back of the ankle
which connects the
large calf muscles
(gastrocnemius and
soleus) to the heel
bone (calcaneus)
Achilles Tendinitis
Causes
– Sudden increases in running
– Excessive hill running or a sudden
addition of hills and speed work
– Excessive tightness of the posterior leg
muscles
– Soles of shoes too stiff, or excessive
heel cushioning of the heel
Achilles Tendinitis
Signs and Symptoms
– Pain in the tendon during exercise
– Swelling over the Achilles tendon
– Redness over the skin
– You can sometimes feel a creaking when
you press your fingers into the tendon
and move the foot
Achilles Tendinitis
Treatment
– Anti-inflammatories
– Begin ice after exercise
– Use small heel lift in shoe
– Rest for two weeks after the
aggravating activity
– Begin stretching regimen for
gastrocnemius and soleus complex
Achilles Tendinitis
Prevention
– Regularly stretch
the posterior calf
muscles
– Increase training
gradually
– Correct pronation
Plantar Fasciitis
What is it?
– Inflammation of the
strong tissue that
runs along the
bottom of the foot
and connects the
heel to the base of
the toes
Plantar Fasciitis
Causes
– Weak foot muscles
– Tight Achilles tendon
– Flat or high arches
– Poor shoe support
– Sudden increase in activity level
– Sudden increase in weight
Plantar Fasciitis
Signs and Symptoms
– Heel pain that is worse in the morning
with the first few steps
– Since it is difficult to rest the foot, this
problem gradually worsens
– Pain may start interfering with activities
of daily living
Plantar Fasciitis
Treatment
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Temporary decrease in training
Gentle Stretching of calf muscles
Check shoes for flexion stability
Perform 20 seconds of "toe curls" to
strengthen your foot muscles.
Ice 15 minutes, 10 minute break x 2 each day
Consider rolling your foot over frozen water
bottle
Do not go barefoot in your house or at any
other time for 6 weeks.
Try over the counter orthotics
Plantar Fasciitis
Prevention
– Wear orthotics to
prevent excess
pronation and
prevent lengthening
of the plantar fascia
and continued
tearing of the fascia
– Stretch regularly
Summary
Most mild conditions will resolve with
conservative treatment as outlined
above
For conditions that persist or are
refractory to conservative treatment,
evaluation and treatment by a
professional may be warranted
Questions?