Information about common injuries in runners
Running is a sport of passion; why else would we torture our bodies with miles of punishment every day? Running injuries are an unfortunate, but all too common, occurrence. Understanding a running injury is the key to effective treatment. Here you will find resources that explain common problems, and offer information about types of treatment for a running injury.
Pain when ascending stairs and/or getting up from a seated position
Pain associated with standing for long periods or for sitting for extended periods
May have trouble sleeping
May have limited range of motion of the hip
DEFINITIONS
Iliotibial Band Syndrome
An inflammation where the band rubs across the distal (lower portion) lateral femur
Pain is felt along the outer side of the hip and also possibly the knee
Trochanteric Bursitis
Inflammation of the bursa along the outside of the hip
Mechanical imbalance in the lower extremity due to poor foot mechanics
Piriformis Syndrome
A spasm or tightness of the piriformis muscle in the buttocks that can irritate the sciatic nerve or impinge the sciatic nerve
May be caused by poor mechanics of the foot and lower extremity
Hamstring Strain
A muscle imbalance or overload of the hamstring muscle which strains the muscle
Pain is located either in the buttocks or in the "belly" of the muscle in the back of the thigh
May feel tear or pop in severe cases
Hip Flexor Strain
Overload or overuse of the muscle in front of thigh and hip such as climbing stairs, marching or uphill running
There may be a limp and shortened stride
Mechanical imbalance in lower extremity
Excessive Pronation
Pronation (a flattening of the arch) is a normal movement of the foot that helps the body to absorb shock and to adapt to different ground surfaces
In analyzing ones gait, first contact is on the heel and outside of the foot; followed by a shift of body weight continuing forward, toward the arch and toes.
If the foot is weak or tired and/or the footwear is not supportive, then the arch can flatten more than normal, which is excessive pronation.
If the pronation becomes excessive, there is increased rotation of the leg, knee, thigh and hip, causing added stresses to the joint.
Flattening of the arch too much (excessive pronation) places pressure on the arch, and on up the chain including the ankle, knee and hip.
CONTRIBUTING FACTORS
Poor flexibility
Muscle imbalances
Leg length discrepancies
Tightness of IT Band/Tensor Fascia Latae
Flattened pronated feet
Poor support of shoes you wear and /or the support inside the shoes can add to the stress on the foot and lower extremity
Biomechanical changes in the foot can allow increases in pronation
Many foot injuries are caused by overpronation
TREATMENT - ADVICE GIVEN MOST OFTEN IN CURRENT LITERATURE
The 3 S's - Stretching, Strengthening, and Supporting, along with ICE and REST, have been found to be the simplest and most effective treatment for these injuries-
Stretching of the IT Band, Hamstring, Quad and Psoas Major can help to decrease and eliminate many of the problems.
Strengthening of the muscles of the abdomen, quad and hip can assist in avoiding problems.
Supporting the foot with proper shoes and insoles, can prevent or eliminate the vast majority of stresses on the lower extremity.
