Common Runners Injuries
In Common Runners Injuries Part 1, we discussed the following injuries; runners knee, shin splints, plantar fasciitis and ankle sprain. here is the link in case you want to go back and read it. [link]
In this section we discuss the following common runners injuries that are stress fractures ITB syndrome, Achilles tendinitis, muscle strains and lower back pain. Running often leads to injuries caused by overuse, improper training, and poor footwear choices. Knowing the causes and symptoms helps in prevention and treatment. Proper care can reduce downtime and keep training on track. The hips, knees, legs, and feet bear most of the running load, making them prone to injuries. Here are common injuries, their causes, symptoms, and treatments. Remember, symptoms vary per individual, so see a doctor or health practitioner if injured.
Stress fractures
Most often occurring in the lower leg or the foot, stress factures are tiny fissures in the surface of a bone. You are most likely to suffer from a stress fracture if you increase the intensity or frequency of your runs over several weeks or months or if your body is low in calcium. The tibia (the inner and larger bone of the leg below the knee), the femur (thigh bone), the sacrum (the triangular bone at the base of the spine) and the metatarsal (toe) bones are the most susceptible to stress fractures. f you suspect that you have one, stop your running routine, and consult a physician as soon as possible – left untreated these tiny cracks can spread to become a full bone fracture.
Causes
- Excessive training or overuse
- Structural defects
Symptoms
- Muscle soreness that comes on gradually in the affected area
- Stiffness in the affected area
- Pinpoint pain on the affected bone
Treatment
- Cessation of running routine until injury is healed
- Rest
- Nonsteroidal anti-inflammatory medications
- Stretching exercises
- Muscle strengthening
- A cast or other form of immobilization
- of the area, depending on the severity
- of the injury
- Physical therapy (for severe fractures)
Iliotibial band syndrome
iliotibial band syndrome, usually shortened to IT band syndrome or simply ITB’s, affects the long ligament that runs along the outside of the thigh, from the top of the hip to the outside of the knee. ITB’s occurs when this ligament thickens and rubs the knee bone, producing inflammation. Certain structural factors may make you more susceptible, such as a difference in length between one leg and the other. How you run and where you run also plays a role in the development of ITB’s, for example, long-distance runners are more likely to develop ITB’s,
Causes
- Tight or wide iliotibial band
- Weak hip muscles
- Overpronation of the feet
- Excessive training or overuse
- Excessive hill running
- Running on cambered surfaces
- Difference in leg length
Symptoms
- Pain occurring on the outside of the knee
- Tightness in the iliotibial band
- Pain aggravated by running, particularly
- downhill
- Pain during flexion or extension of the knee
- Weakness in hip abduction
Treatment
- Rest
- Avoiding painful stimuli, such as downhill running
- Cold packs after you run
- Decreasing the frequency, duration
- or intensity of your runs
- Heat and stretching prior to exercise
- Self-massage
Achilles tendonitis
Runners often experience the effects of Achilles tendonitis. The Achilles tendon, running from the heel to lower calf, is the largest and most vulnerable tendon in the body and joins the gastrocnemius (calf) and the soleus muscles of the lower leg to the heel of the foot, Although the Achilles tendon is strong, it is not very flexible – stretching it beyond its capacity can result in inflammation, ruptures or tears. Although Achilles tendonitis is a chronic injury, its symptoms can come on suddenly or appear if a bout of acute tendonitis fails to heal properly. If you suspect that you may have developed this injury, don’t try to push through the pain; instead stop and rest immediately.
Causes
- Lack of flexibility in the calf muscles
- Excessive training or overuse
Symptoms
- Pain in the back of the ankle and just above the heel
- Pain that increases during running
- Pain that eases as you warm up and stretch the tendon
- Pinpoint tenderness or soreness that increases when palpated
- Small lumps and bumps over the area of the tendon
Treatment
- Reducing your running routine
- Avoiding speed training and hill running
- Pre-run stretching exercises
- Post-run cold packs
Muscle strain
Some of the most common injuries runners suffer are muscle strains, also called muscle pulls. These are small tears in a muscle caused by stretching the fibres beyond capacity, The hamstrings, quadriceps, calf muscles and groin muscles are the most frequent sites of strains. A popping sensation in the affected area is a typical sign that you have strained a muscle.
Causes
- Overstretching a muscle
- Excessive training or overuse
- Fatigue
- Falling
- Symptoms
- A sudden, sharp pain in the affected area
- Muscle stiffness, soreness and tightness
- Swelling or bruising (moderate and severe strains)
Treatment
- Rest
- Cold packs
- Compression
- Elevation of affected area
Lower-back pain
Running often places stress on the lower back, and the repetitive motion may aggravate existing lumbar problems or even bring on persistent or intermittent lower-back pain.
Causes
- Tight or weak lower-back muscles
Symptoms
- Pain and stiffness in the lumbar area
- Pain or a tingling sensation running from the lower back through the leg
Treatment
- Warming up before running
- Stretching exercises
- Sports Massage
- Strengthening exercises
- Wearing properly fitted running-specific shoes
- Running on forgiving surfaces
- Cold packs
Always remember that every individual may experience symptoms differently, but if you think you have sustained an injury, consult a doctor or health Practitioner. Remember, symptoms vary per individual, so see a doctor or health practitioner if injured. the above information is just a guide.