Shin SplintsAchilles TendonIT Band SyndromeRunners KneePlantar Fasciitis
One of the most common and preventable injuries that we often hear from runners is that they are experiencing shin splints. From Mayoclinic, “shin splints refers to the pain along shinbone (tibia)-the large bone in the front of your lower leg.” You are more prone to getting shin splints when you’re a runner, play or run on hard surfaces, run on uneven terrain, or have flat feet or high arches.
Shin splints often occur in athletes who recently intensified or change their training routines. Runners adding too much milage or switching from running on flat surfaces to hills. The muscles, tendons, and bone tissue become overworked by the increased activity.
Other factors that cause shin splints:
Although you most likely have shin splints, sometimes that is not always the case. Occasionally, stress fractures -- tiny incomplete fractures of the bone -- are the culprit. If you run your finger along your shin and find a definite spot of sharp pain, this is a sign of a stress fracture.
For shin splints:
The best treatment is rest: avoiding activities that cause the pain, swelling or discomfort. Don’t give up on activity, just try low-impact exercises. Ice the affected area. Applying ice to the shin for 15-20 minutes up to several times a day. If needed, ibuprofen such as Advil or Motrin can help reduce the pain. Stretch your achilles if you have medial shin splints and calves if you have anterior shin splints.
The largest, thickest, and strongest tendon in the body which connects the two major calf muscles-the gastrocnemius and soleus-to the back of the heel bone is the achilles. When there is enough force and under too much stress, the “tendon tightens and is forced to work too hard. This causes it to become inflamed and, over time, can produce a covering of scar tissue, which is less flexible than the tendon” (Runner’s world, Achilles Tendinitis). When this happens, and the achilles continues to be stressed, it can tear or rupture.
When you first start to experience any pain in the achilles, stop running. You can take aspirin or ibuprofen, and ice the area between 20-30 minutes.
The best prevention that you can do is to stretch the calf muscles. Make sure that you don’t start running again until you do toe raises without any pain. Strength training is also important. You can do eccentric heel drops, ankle strengthening and mobility exercises.
You can find more information on Achilles Tendon Injures by following these links:
The Iliotibial Band Syndrome (ITBS) is one of the most common overuse injuries among runners. The IT band is the ligament that runs down the outside of the the thigh from the hip to the shin. When it becomes overused, it will become tight or inflamed. The IT band attaches to the knee which helps stabilize and move the joint. When it doesn’t work properly, movement of the knee becomes painful.
The main cause of inflammation of the iliotibial band is overuse. Other causes include any activity that causes the leg to turn inward repeatedly; worn out shoes, running downhill, running too many track workouts, and or running too many miles can all contribute. There can also be mechanical issues with poor flexibility and decreased strength in the quadriceps muscles of the thigh.
The best treatment is rest. You can also apply ice or heat, ultrasound, or electrical stimulation. Stretching is also important.
There are many things you can do to help prevent iliotibial band syndrome:
With all of the above injuries the best remedy tends to follow the acronym R.I.C.E.
As a general rule of thumb, if something hurts, stop doing it.
If you've tried the basic remedies and symptoms don't improve or get worse, it may be time to consult a medical professional.
Theme by InStijl Media