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Common Running Injuries

Common Running Injuries. Patellofemoral pain. Knee injuries are most common for runners Patellofemoral pain Maltracking of the patella (knee cap) at the knee Pain behind patella at foot strike mostly (pain also with stairs and after sitting for a while) Treatment Taping may help

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Common Running Injuries

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  1. Common Running Injuries

  2. Patellofemoral pain Knee injuries are most common for runners Patellofemoral pain Maltracking of the patella (knee cap) at the knee Pain behind patella at foot strike mostly (pain also with stairs and after sitting for a while) Treatment Taping may help May be related to foot pronation May be related to weak hips Strengthen quads in midrange

  3. Patellofemoral pain Hip strengthening Squats (NOT FULL) Single leg squats (NOT FULL) Backward walking with elastic bands Controlled landings

  4. IT Band Syndrome Pain on outside of leg or at knee Usually due to tightness May also be due to weakness of the hip Overpronation Treatment Lamppost Stretch Seated stretch STRENGTHEN HIP

  5. Posterior Tibialis Tendonitis • Pain behind medial malleolus (inside of ankle) • Due to excessive pronation • Rest and ice initially • Prevention • Strengthen posterior tib • Single leg standing • Strengthen hip abductors and ERs

  6. Tarsal Tunnel Syndrome • Symptoms • Pain behind medial malleolus • Referred pain on medial and lateral plantar surface of foot • Numbness and tingling • Possible weakness of foot muscles • SERIOUS CONDITION

  7. Achilles Tendonitis • Pain in distal 1/3 of posterior calf • May be due to weakness of calf • Stretch HAMSTRINGS • Stretch CALF • Prevention • Strengthen calf and hamstrings • May use heel lift during initial flare up

  8. Tibial Stress Fracture • Usually in distal 1/3 of tibia • Point tenderness over tibia • Not diffuse • Not over muscle belly • Seen more in women than men • Due to excessive repeated stress • Usually vertical

  9. Tibial Stress Fracture • Treatment • REST!!! • Decrease mileage • Isometrics • Orthoses • Depends on foot type • Shoes • Depends on foot type and motion

  10. Sprains • Most common injury at the ankle • Lateral (outside) • 90 to 95% of sprains • Anterior talofibular ligament • Calcaneofibular • Posterior talofibular • Bifurcate ligament

  11. Sprains • Grading • Grade I • Minimal functional loss • Mild swelling • Microtearing • Tender • Mild pain • Able to run in 1-2 days • Grade II • Moderate functional loss (difficulty walking) • Swelling • Diffuse tenderness • Able to WALK in 7 days • Grade III • Severe functional loss (crutches) • Severe swelling • Bruising • Unable to walk NORMALLY in 10-14 days.

  12. Sprains • High Ankle Sprain (distal tib/fib sprain) • Swelling more proximal • Usually accompanies other sprains • Tender with rotation of foot • More severe sprain • Painful from midstance to pushoff • May need bracing to prevent DF

  13. Fractures • Fifth metatarsal • Stress fracture • Supinators • Unload • Cast-nwb 3-4 weeks • Avulsion fracture • Base fracture • Peroneus brevis • Taping • Jones fracture • Proximal 1/3 • Rod • Dancer’s fracture • Spiral fracture at neck • Inversion

  14. 5th MT Fractures • Prevention • Shoes • Calf stretching • Balance training • Orthotics

  15. Plantar Fasciitis • Symptoms • Pain in the morning • Medial calcaneal tubercle • Pain after inactivty • Pain is reduced with activity INITIALLY • Pain usually lasts 8-10 MONTHS!

  16. Plantar Fasciitis • Factors • Tight Achilles • Leg length discrepancy • Poor footwear on hard floors (think about your feet when you are NOT running) • Pes Planus (flat feet) • Stretch plantar fascia at end range • Pes Cavus (high arched feet) • Tight and can’t stretch • Heel spur??

  17. Plantar Fasciitis • Treatment • Rest • Use a heel lift ONLY in acute stage then wean off. • Stretching IF NEEDED • Plantar fascia • Achilles • Heat • Deep friction massage • Ice massage • Taping • Foot orthoses • Shoes

  18. Sinus Tarsi Syndrome • Signs and Symptoms • Pronation • Past lateral ankle sprain • Gradual onset • Usually on one side only • Radiating pain on top/outside of foot • Pain with inversion & PF PROM • Peroneal muscle weakness • Rearfoot instability

  19. Sinus Tarsi Syndrome • Treatment • Get rid of inflammation • Electrical stim works well • Cortisone shot • Foot Orthotic Devices • Control pronation • Over the counter • Custom molded

  20. Others • Cuboid Syndrome • Lateral instability • Taping • Spring Ligament Sprain • Different from plantar fasciitis • Pain in back of arch • Taping, orthoses or motion control shoe • Lis Franc Sprain (midfoot pain) • Taping, orthoses or motion control shoe • Fat Pad syndrome • Rest • Cushioning shoes or orthoses

  21. Final Thoughts • Strong core and hips! Cross Train • Nutrition • Large majority of injuries are due to improper training • Too much • Too quick • Too fast

  22. THANK YOU! I plan to be running as long as I can and have no plans to stop. -Frank Shorter

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