Presentation on theme: "Common Running Injuries. Patellofemoral pain Knee injuries are most common for runners Patellofemoral pain Maltracking of the patella (knee cap) at the."— Presentation transcript:
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 May be related to foot pronation May be related to weak hips Strengthen quads in midrange
Patellofemoral pain Hip strengthening Squats (NOT FULL) Single leg squats (NOT FULL) Backward walking with elastic bands Controlled landings
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
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
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
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
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
Tibial Stress Fracture Treatment –REST!!! –Decrease mileage –Isometrics –Orthoses Depends on foot type –Shoes Depends on foot type and motion
Sprains Most common injury at the ankle Lateral (outside) –90 to 95% of sprains –Anterior talofibular ligament –Calcaneofibular –Posterior talofibular –Bifurcate ligament
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 days.
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
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 –Dancers fracture Spiral fracture at neck Inversion
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!
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 cant stretch –Heel spur??
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
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
Sinus Tarsi Syndrome Treatment –Get rid of inflammation –Electrical stim works well –Cortisone shot –Foot Orthotic Devices Control pronation –Over the counter –Custom molded
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
Final Thoughts Strong core and hips! Cross Train Nutrition Large majority of injuries are due to improper training –Too much –Too quick –Too fast
THANK YOU! I plan to be running as long as I can and have no plans to stop. - Frank Shorter