Most new runners at some time have an injury. Most injuries involve the lower limb, unique but not just the knee, shin and feet. Other injuries can comprise the hip and lower back, but the 5 most common in runners
Patello-femoral joint pain (PFJP)
Patello-femoral joint pain (PFJP) or anterior knee pain affects 30% of all runners and is among the best five issues presenting to runners. This is a result of a multitude of variables which can be related to the running or issues with the knee.
Its surrounding tissues and the patella bone itself can cause problems in runners. Muscles could be unstable (largely due to a muscle imbalance), the patella contour maybe abnormal, the alignment of the patella may be unusual, damage to the surrounding static tissues around it (retinaculum), strange alignment of the leg and foot mis-alignment during jogging are just a few causes of PFJP.
The running itself can also exacerbate the difficulties, although all of the above could be problematic. Changes in training methods, being the most common, including a change in the frequency, duration, and intensity can flare up PFJP. Changes in camber shoe wear, and time of changes in training are other examples.
Symptoms generally are localized anterior knee pain, very rarely is pain felt at sides or the rear of the knee.
Treatment options include rest, anti-inflammatory drugs, physiotherapy, joint injection, operation and correction of the aggravating factor.
Iliotibial band syndrome (ITBS)
Specifically, the outer knee pain impacts runners 3-5cm above the knee. There are many factors which could bring on this kind of knee pain. This includes muscular imbalance, weakness of special muscle groups, poor alignment of legs or an aggravating factor including the running itself, like changes in the jogging style or training.
The pain is generally not dull and worsens with continued jogging. Sometimes, since the pain is really sharp, most runners must stop. Cyclists can be also affected by this specific injury. The constant bending and straightening of the knee causes frictions the ITB.
Treatment of ITBS normally includes rest and anti inflammatory drugs. Browse here at jump button to compare the meaning behind this viewpoint. Physiotherapy demands strengthening of several distinct muscle groups, ultrasound treatment, massage, stretching and mobilisations of the soft tissue. The other thing is to recognize the cause, which again is typically related to a change in frequency, the duration or intensity of the run. Again, in running routine change, change in show wear, camber must likewise be analyzed.
Achilles tendon injuries
The Achilles tendon is the powerhouse for runners and sprinters. It can account for up to 20% of all injuries that are running. It is the strongest tendon in the entire body, along with a continuation of the calf muscle as it fits in the rear of the heel bone. Pain is generally located at the muscular-tendonal junction in most runners (the site at which the calf muscle itself converts into tendon which is typically half way down the rear of the leg.
The tendon itself can have several kinds of injury, including the pull of tendon fibres degeneration of the tendon fibers, itself, inflammation of the sheath of the full, partial or tendon rupture of the tendon.
Causes of Achilles pain can again be battalion. Sometimes, the calf muscle itself possibly only tight or fatigued and give trouble. Again, a change in the type of running itself can trigger this issue. Other rarer causes must likewise be examined, for example nerve difficulties from the lower back and circulatory problems.
Treatment should contain rest, anti inflammatory drugs, physiotherapy which might include electrotherapy, massage, ultrasound or stretching treatment, and strengthening exercises. Again, the cause (if one) ought to be recognized.
Shin splints is a common term for pain in the very front of the shin. It really encompasses a variety of different problems that can occur in the shin bone itself, in the muscle interface, pressure build up within the muscle, nerve pain and circulatory problems.
The bone problems include stress fracture (which has a tendency to be very localized) or inflammation of the tissue surrounding the bone (which generally affects the lower 1/3 of the shin). The muscular issues include inflammation of the tendons, a build-up of pressure within the muscles (which may affect all the muscle groups at the front, side and back of the shin). Usually, pain can be localized to one particular point or usually over a diffuse region.
Shin pain also again activated with the type of running or change in jogging which just overloads the muscle or bone throughout the shin area. A change in duration, frequency, intensity, camber, shoe wear are only some of the potential triggers. Flawed biomechanics (the alignment of the legs and feet) should also be examined.
Treatment depends upon what the real cause is. Careful assessment is required, together with the potential of some scans to identify whether it is muscle pressure or bone.
Shin splints really should not be dismissed, as serious pathology can often result in recuperation and prolonged treatment.
Pain that is feet.
Pain round the feet is undoubtedly the most typical complaint in runners. Galleria Morley Physiotherapy Expert Injury contains more concerning the meaning behind this view. Common Feet pain in runners includes stress fractures of the Navicular bone (inside the arch of the foot), stress fractures of the metatarsal bones (2nd, 3rd metatarsal), plantar fasciitis (pain under arch and heel), and blisters.
Anyone of these can cause malady, typically located in the site of origin. Stress fractures generally give rise to pain during the run, and worsen as the run continues. The pain continues until the next day to a lesser extent, and then eases, until the run.
Investigations for stress fracture might have to contain a bone scan, as at times, an ordinary x ray may not pick it up. Stress fractures usually take up to six weeks to heal, but this doesn’t mean you can’t prepare. Dianella Physio contains extra information concerning the reason for this thing. Non weight bearing exercises, like swimming, cross training, cycling can help maintain fitness.
Treatment depends upon the issue, but once again, look for that trigger to ensure it does not occur again.
Any injury lasting more than THREE weeks, or worsens with runs requires medical attention and as such, you must go and see a Physiotherapist or G.P, who has experience with runners. It’s very important to view the right people, as injuries can be misdiagnosed at times, which leads to even longer healing times.
Top strategies for avoiding running injuries:
Make changes that are gradual and slow when raising your jogs
*Ensure your training days you alternate
*Wear proper shoe wear
*Always listen to your body
*Make sure you stretch not atypical, not only before the jog
*Drink lots of fluids daily
*If in doubt, consult with your Physiotherapist or physician..