ALL ABOUT RUNNING INJURIES
PRevention and solution
Shin SPlints
What are the causes of Shin Splints?
Shin splints are usually caused by overuse or repetitive stress on the shinbone and the connective tissues that attach the muscles to the bone.
Runners are particularly susceptible to shin splints because of the high impact nature of running.
Some of the causes of Runner Shin Splints are
- Wearing improper shoes
- running on hard surfaces,
- flat feet can also contribute to the development of shin splints.
- overuse
- weak muscles
- tight muscles
What are the symptoms of Shin Splints?
The symptoms of runner shin splints can vary depending on the individual but are generally characterized by pain and a feeling of stiffness or tightness in the shin. The pain usually worsens when running and can last for several days or even weeks. In some cases, shin splints may also cause a reduced range of motion in the shin.
The good news is there are a few things you can do to help ease the pain of shin splints and speed up the healing process.
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What are the causes of Plantar Fasciitis?
Plantar fasciitis is a common condition that causes pain in the heel and bottom of the foot. The plantar fascia is a band of tissue that runs across the bottom of the foot and connects the heel bone to the toes. When this tissue becomes irritated or inflamed, it can cause pain in the heel or bottom of the foot.
Some of the causes of Runner Plantar Fasciitis are
- overuse
- tight calf muscles
- high arches or flat feet
- shoes with poor arch support or cushioning
- being overweight
- an occupation that involves long hours spent standing or walking
- age
- pregnancy
What are the symptoms of Plantar Fasciitis?
The symptoms of Plantar Fasciitis are
- arch pain
- stiffness in the bottom of the foot
- burning or aching in the bottom of the foot
- pain in the heel when walking
- pain in the bottom of the foot when standing for long periods of time
- pain in the arch of the foot
- worse pain in the morning or after long periods of sitting
- pain that gets better with activity
- swelling or redness in the heel
- difficulty walking
There are a number of things you can do to treat plantar fasciitis, including: – Rest: Avoid activities that aggravate the condition and take some time off from running or other high-impact activities and stretching exercises to minimise the pain.
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Runner KNEES
What is Runners Knee?
Runner’s knee (patellofemoral syndrome) is an injury caused by repetitive stress on your knee joint. It can affect anyone who regularly does activities that put pressure on your knees, such as running, hiking, biking, or dancing. It’s also known as “runner’s knee,” “runner’s pain,” “patellofemoral pain,” “patellofemoral pain syndrome,” “PFPS,” or “pads.” It’s common in people who do activities that involve running and jumping.
Causes Of Runner’s Knee
Overloading your knees during activities that involve running can cause the cartilage to wear down and lead to inflammation.
The knee is a very common site for overuse injuries because it bears the weight of your entire body. There are a number of factors that may contribute to runner’s knee, including
- poor biomechanics If you have poor biomechanics, your body is not aligned properly when you walk or run. This puts added stress on your knees.
- muscle imbalances Muscles that are imbalanced cause misalignment of your bones, which can also put added stress on your knees.
- weak core muscle Weak core muscles can also cause misalignment of your bones and increase the stress on your knees.
- overuse. If you have overused your knees, they may become inflamed and cause pain.
As with other injuries the good news is that Runner’s knee can be prevented and treated. Get a copy of “Top 5 Ways to Prevent Runner’s Knee and Treat It With Ease” by entering your details below
ITB SYNDROME
What is ITB Syndrome?
ITB syndrome is an umbrella term that refers to a group of disorders that all involve the IT band. These disorders include iliotibial band syndrome (ITBS), iliopsoas syndrome, and patellofemoral syndrome. All of these disorders involve pain and inflammation in the IT band, which is a band of muscle that runs along the outside of the thigh. The cause of most cases of ITB syndrome is unknown, but it is likely due to a combination of factors, including genetics, biomechanics, and physical activity. Treatment typically involves either conservative measures, such as self-care exercises and stretches, or prescription medications. In some cases, surgery may be required.
Causes Of ITB Syndrome in Runners?
Causes of ITB Syndrome in Runners?
– Overuse
– Weakness
– Inflammation
– Injuries
– inflammation
– stress
– lack of stretching
– poor footwear
As with other injuries the good news is that ITB band syndrome can be prevented . Get a copy of “6 Ways Runners Can Prevent ITB Band Syndrome” by entering your details below
PIRFORMIS SYNDROME
What is Piriformis Syndrome?
Piriformis syndrome is a condition that can cause pain in the buttocks and down the leg. It is caused by the piriformis muscle, which is a small muscle located deep in the buttocks, irritating the sciatic nerve. The condition is more common in runners because of the repetitive motion of the hip and leg, which can lead to the muscle becoming tight and inflamed.
Symptoms of Piriformis
Pain that starts in the butt, travels down the back of the leg, and into the foot. It may be worse with running. – Pain in the sciatic nerve area that can be sharp, dull, or burning, especially when you’re moving. – Numbness and tingling (pins and needles) in the back of the leg and foot that come and go. – Shooting pain in the butt accompanied by a muscle twitch. – Pain and swelling in the buttocks that can spread to the hip, thigh, and knee. – Weakness in the leg and foot. – Difficulty walking and sitting. – Inflammation in the joints of the hip and pelvis.
- There are several things you can do to prevent piriformis syndrome as a runner, including:-
stretching and strengthening the muscles around the hip, including the piriformis muscle - foam rolling
- massage using a heat pad or ice pack to relieve pain and inflammation- avoiding activities that aggravate the condition, such as running on uneven surfaces or in cold weather
- -Warm up before running
- Do not overdo it when starting a running program
- Increase mileage gradually
- Cross-train with other low-impact activities
- Stretch the piriformis muscle regularly
- Wear supportive shoes
- Massage the piriformis muscle
There are some exercises that will help to ease the pain and prevent it from recurring. .
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