5 Common Injuries Runners Face (and what to do about ‘em) - Advanced Back and Neck Care
Running is a great cardiovascular exercise. It not only strengthens muscles and joints, but your bones too. But how do you know if your body needs rest or if you have an injury? And if you have an injury, what can you do about it? Here are five common runner’s injuries, and an overview of their treatment. for more, visit us online at: http://advancebackandneck.com/5-common-injuries-runners-face-em/
Running is a great cardiovascular exercise. It not only strengthens muscles and joints, but your bones too. But how do you know if your body needs rest or if you have an injury? And if you have an injury, what can you do about it? Here are five common runner’s injuries, and an overview of their treatment.
for more, visit us online at: http://advancebackandneck.com/5-common-injuries-runners-face-em/
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5 <strong>Common</strong> <strong>Injuries</strong> <strong>Runners</strong> <strong>Face</strong> (<strong>and</strong> <strong>what</strong> <strong>to</strong> <strong>do</strong><br />
<strong>about</strong> <strong>‘em</strong>)<br />
advanceback<strong>and</strong>neck.com /5-common-injuries-runners-face-em/<br />
Running is a great cardiovascular exercise. It not only strengthens muscles <strong>and</strong> joints, but your bones<br />
<strong>to</strong>o. But how <strong>do</strong> you know if your body needs rest or if you have an injury? And if you have an injury,<br />
<strong>what</strong> can you <strong>do</strong> <strong>about</strong> it? Here are five common runner’s injuries, <strong>and</strong> an overview of their treatment:<br />
Shin Splints<br />
Shin splints are common in runners who change their routine or intensity level. This type of injury is<br />
simply caused by over training. The bones, muscles, <strong>and</strong> joints become <strong>to</strong>o stressed.<br />
Shin Splints Symp<strong>to</strong>ms:<br />
Pain or soreness in inner part of lower leg<br />
Swelling<br />
Shin Splints DIY Treatment:<br />
Rest<br />
Ice<br />
NSAIDs<br />
Shin Splints Professional Treatment:<br />
Massage therapy
Sports training<br />
Stress Fracture<br />
Stress fractures are very painful injuries that occur due <strong>to</strong> over exercise. A stress fracture is a crack or<br />
bruise that appears within the bone on the <strong>to</strong>p of the foot, heel, or ankle. This type of injury is common<br />
in runners who <strong>do</strong>n’t take enough breaks.<br />
Stress Fracture Symp<strong>to</strong>ms:<br />
Pain that is relieved by rest<br />
Pain that gets worse when walking or putting pressure on feet<br />
Swelling<br />
Bruising<br />
Stress Fracture DIY Treatment:<br />
Rest<br />
Wear shoes with thick soles<br />
Ice packs<br />
Wrap the area with a b<strong>and</strong>age or cloth<br />
Keep your foot elevated<br />
Stress Fracture Professional Treatment:<br />
Physical therapy with modified activities<br />
Brace shoe<br />
Cast<br />
Surgery<br />
Achilles Tendinitis<br />
Achilles tendinitis is an injury that occurs in runners who increase the duration of their training. It’s an
injury <strong>to</strong> the ten<strong>do</strong>n that connects the back of your leg <strong>to</strong> your heel. Without early treatment, this type of<br />
injury can become much more severe <strong>and</strong> even require surgery.<br />
Achilles Tendinitis Symp<strong>to</strong>ms:<br />
Ache in the back of the leg<br />
Severe pain that keeps you from running, sprinting, or climbing stairs<br />
Tenderness<br />
Stiffness <strong>and</strong> decreased flexibility<br />
Achilles Tendinitis DIY Treatment:<br />
Avoid running <strong>and</strong> excessive activity<br />
Ice<br />
Wrap the leg with b<strong>and</strong>ages or use a compression s<strong>to</strong>cking<br />
Keep your leg elevated, even when sleeping<br />
Achilles Tendinitis Professional Treatment:<br />
Crutches <strong>to</strong> decrease stress on ten<strong>do</strong>n<br />
Physical therapy<br />
Surgery<br />
Plantar Fasciitis<br />
Plantar fasciitis is a type of inflammation that occurs in the tissue <strong>and</strong> muscle on the bot<strong>to</strong>m of the foot.<br />
This issue is common in runners <strong>and</strong> people who <strong>do</strong>n’t wear supportive shoes.<br />
Plantar Fasciitis Symp<strong>to</strong>ms:<br />
Severe pain in the heel<br />
Pain that is relieved by activity<br />
Pain that gets worse after st<strong>and</strong>ing or sitting for long periods<br />
Plantar Fasciitis DIY Treatment:<br />
Weight loss<br />
Wear supportive, thick soled shoes<br />
Don’t buy used shoes. Replace your old ones after 500 miles<br />
Ice<br />
Stretches<br />
Plantar Fasciitis Professional Treatment:<br />
Physical therapy<br />
Splints<br />
Massage therapy <strong>to</strong> stretch muscles
Cus<strong>to</strong>m cups or arch support<br />
Steroids <strong>to</strong> help relive inflammation<br />
Surgery <strong>to</strong> correct flat feet<br />
Runner’s Knee<br />
Runner’s knee is an overuse injury that occurs not just from running but walking <strong>and</strong> biking. It is also<br />
known as patellofemoral pain syndrome. This is a type of nonspecific injury that has many different<br />
causes. Here are just a few of the causes of runner’s knee:<br />
Stressed kneecap<br />
Stretched ten<strong>do</strong>ns<br />
Misaligned kneecap<br />
Fallen arches<br />
Flat feet<br />
Runner’s Knee Symp<strong>to</strong>ms:<br />
Pain in the knee<br />
Worsening pain when running, walking, kneeling, or squatting<br />
Trouble walking <strong>do</strong>wnstairs or <strong>do</strong>wn a hill<br />
Swelling<br />
Kneecap popping<br />
Runner’s Knee DIY Treatment:<br />
Rest<br />
Ice packs<br />
Compression s<strong>to</strong>cking or sleeve<br />
Elevation<br />
Stretching<br />
Arch inserts<br />
Runner’s Knee Professional Treatment:<br />
Massage therapy <strong>to</strong> relieve stress <strong>and</strong> help reposition the knee<br />
Physical therapy that includes yoga <strong>and</strong> stretching<br />
Surgery <strong>to</strong> reposition ten<strong>do</strong>ns <strong>and</strong> cartilage<br />
Runner Injury Recovery Ch<strong>and</strong>ler, AZ<br />
These five injuries are common in runners. If you’re a runner, <strong>and</strong> you believe you may have one of the<br />
injuries above, <strong>do</strong>n’t hesitate <strong>to</strong> contact <strong>Advanced</strong> <strong>Back</strong> & <strong>Neck</strong> <strong>Care</strong>. You can easily misdiagnose<br />
yourself. The symp<strong>to</strong>ms of the injuries are common <strong>and</strong> not unique, <strong>and</strong> you could have a more<br />
serious injury requiring prompt medical care. Only attempt at home treatments after you seek medical<br />
care. It’s important <strong>to</strong> catch <strong>and</strong> treat injuries early, as many require surgery if left untreated. <strong>Advanced</strong><br />
<strong>Neck</strong> <strong>and</strong> <strong>Back</strong> is a specialized pain management center that can treat these injuries <strong>and</strong> more with<br />
physical therapy, massage, <strong>and</strong> strength training. If you’re in pain, <strong>do</strong>n’t hesitate <strong>to</strong> call.
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