Download most common running injuries and how to avoid them.

MOST COMMON RUNNING INJURIES AND HOW TO AVOID THEM
Shin splints refers to pain along the shinbone (tibia). The pain is caused by an overload on the shinbone
and the connective tissues that attach your muscles to the bone. They can occur on the inside of the shin
(medial), or the outside (lateral) of your shin, where one will experience soreness and mild swelling. This
can be caused by weak ankle musculature, tight Achilles tendon, sudden increase in exercise intensity,
wearing worn-out sneakers with poor shock absorption, or overpronation.
To treat shin splints, ice the painful area, stretch your lower leg musculature, massage the surrounding
tissues (avoiding the inflamed bone), and try low impact exercises such as swimming or cycling. Avoid
running while still painful.
Physical therapy sessions would include stretching, gait training, joint mobilizations, soft tissue massage,
cold laser therapy, therapeutic exercises, a running analysis (when ready) and other applicable treatments.
Plantar fasciitis is the inflammation of the thick tissue (plantar fascia) which connects your heel bone to
the base of your toes. You will feel a sharp pain in the bottom of the heel which is usually worst first thing in
the morning. It often affects just one foot, although it can occur in both feet simultaneously. It may be
caused by flat feet or excessively high arches, sudden weight gain, tight Achilles tendon or calf muscles, or
running.
Common treatments techniques for plantar fasciitis are anti-inflammatory medications, stretching, shoe
inserts/orthotics, foot rolling, and ice massage.
Physical therapy options include deep friction massage to the plantar fascia, whirlpool treatments, ankle
stabilization exercises, gait and balance training, mobilization of the foot and ankle, and other treatments as
needed.
Achilles tendonitis is the inflammation/irritation of the achilles tendon, which is located in the back of
the lower leg and attaches your calf muscle (gastrocnemius) to your heel bone. It is the largest tendon in
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your body. Pain occurs when you push off your foot while walking, running, or ascending steps. You may
feel a “bump” on the tendon where swelling occurs. Inflammation occurs with a sudden increase in exercise,
lack of flexibility or strength in the calves, excessive hill running, flat feet, or frequent stops and starts
during an activity.
Common treatment techniques are rest, ice, anti-inflammatories, heel pad, stretching, and strengthening.
Physical therapy treatments involve scar tissue break down, soft tissue massage, gait training, modalities to
facilitate the healing process and reduce inflammation, and therapeutic exercises.
If left untreated, the tendon may rupture due to excessive stress.
Chondromalacia/patellofemoral pain refers to the softening of your cartilage under your kneecap
(patella) due to the mal-alignment of the patella as it slides over the femur. It is the most common cause of
chronic knee pain. Pain often occurs with squatting, sitting, or kneeling and is worse while ascending or
descending steps. A grinding sensation may be felt when you straighten your knee. These symptoms can
occur with muscle weakness, overuse, abnormal patellar tracking, poor posture, flat feet, or ill-fitting
shoes.
Common treatment techniques are rest, anti-inflammatory medications, foam rolling, exercise and training
modification.
Physical therapy treatments involve postural correction, knee tracking correction, strength assessment,
flexibility training, knee taping, pain reducing modalities, and walking/running analysis.
Iliotibial Band Syndrome (ITBS) occurs when the band rubs excessively over the lateral femur at the
knee during repeated flexion and extension while running and becomes inflamed. Runners often feel pain
on the outside of the knee or entire ITB. It is often caused by running on a banked surface, excessive hill
running, inadequate warm up or cool downs, high or low arches, a leg length discrepancy, muscle
weakness, or postural abnormalities.
Common treatments include RICE (Rest, Ice, Compression, Elevation),Stretching, Strengthening, foam
rolling, massage, avoiding banked surfaces, and corrected footwear.
Physical therapy treatments would include deep friction massage to break up the adhesions in ITB, postural
correction, hip/pelvic assessment to correct leg length discrepancy, strength assessment, taping, knee
alignment correction, running analysis, and soft tissue massage to inflamed tissues.
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Body align physical therapy.32 Union Square East.7th floor.New York, NY 10011.
[email protected]