DOCSLIB.ORG

Common Injuries in Running

Total Page：16

File Type：pdf, Size：1020Kb

Download full-text PDF Read full-text
Common Injuries in Running Common Injuries in Running Erica Martin, MD Promedica Physicians Group, Family Medicine and Sports Medicine Team Physician, University of Toledo Women’s Soccer October 2nd, 2019 Goals and objectives • Discuss demographics of those who run in U.S. • Describe changing running related injury (RRI) patterns. • Discuss rates of RRI in general and also specific RRI. • Discuss common presentations, physical examination, diagnosis, and management of common RRI. Why is this topic important? • America is on the run! • Demographics of those who run is changing, leading to changing injury patterns Source: google.com Why do people run? • Benevolence • Weight loss (?) • Freedom! • Problem solving Why do injuries occur in running? • Walking fast in a straight line? • Rates of injury are high! • Predictors of running injury? • Prospective study of athletes in supervised training program, Bovens et al. Changes in injury patterns • Most injuries are overuse injuries • Knee + shin problems younger athletes • Calf + Achilles + hamstring problems older athletes Show me the numbers! Source: AAFP Roadmap for Running Related Injuries (RRI) Knee injuries Tibia Foot and ankle • Patellofemoral pain Hamstring • Medial tibial stress • Achilles tendinopathy • IT band syndrome tendinopathy syndrome • Plantar fasciitis • Patellar tendonitis • Bony stress injuries of the feet Knee: Patellofemoral pain syndrome • Anterior knee pain conundrum • Predisposing factors? Knee: Patellofemoral pain syndrome • Diagnosis/presentation? • Primarily clinicalstairs, squatting, running • May have mechanical complaints • Typically no need for imaging Knee: Patellofemoral pain syndrome • Treatment? • Physical therapy • Orthotics? google.com Knee: IT Band Syndrome • Presentation? • Lateral knee pain, though can consider other less common causes • Pathophysiology? • Friction versus impingement versus biomechanics Knee: IT Band Syndrome • Diagnosis? • Clinical • Ober’s test, Noble compression testing Knee: IT Band Syndrome • Treatment? • Physical therapy • Not much evidence for steroid injection or surgery Knee: Patellar tendonitis • Presentation? • Anterior knee pain strikes again! • Should be more localized than patellofemoral pain • Thought of more in sports involving jumping Knee: Patellar tendonitis • Diagnosis? • Clinical • Single leg decline squatdx from patellofemoral pain • Can consider US if unclear Source: AAFP Knee: Patellar tendonitis • Treatment? • Eccentric exercises “decline squat program” • 4 stage program also described Hamstring injury • Multiple mechanisms of injury • Slow speed stretching versus quick/explosive movements • Running hamstrings active for entire gait cycle! Hamstring Injury • Presentation/diagnosis? • Cramping pain, posterior thigh/buttock with radiation to popliteal fossa. Can be exacerbated with running and sitting. • Bruising/palpable defect • TTP over insertion at ischial tuberosity. • Modified bent knee test • If dx unclear, US or MRI Hamstring Injury • Treatment? • Acute injury managed a bit differently than chronic • Acute: activity limitation at first, then PT • Chronic: data lacking, but eccentric exercises may help Source: https://www.muscleandperformance.com/ Tibia: Medial tibial stress syndrome • AKA “shin splints” • Stress injury tibial periostitis and microfractures Tibia: Medial tibial stress syndrome • Diagnosis? • XR if suspected tibial fracture • If needed, MR better than bone scan Tibia: Medial tibial stress syndrome • Treatment? • Relative rest, calf stretching (soleus tightness) Foot and ankle: Achilles tendinopathy • Largest tendon of body, connects triceps surae to insertion on calcaneus • Primary plantarflexor of foot and ankle • 2nd most common MSK injury in runners • Risk factors Source: https://www.phrases.org.uk/ima ges/achilles-heel.png Foot and ankle: Achilles tendinopathy • Diagnosis? • Clinical usually • Ultrasound Foot and ankle: Achilles tendinopathy • Treatment? • Eccentric heel lowering exercises • If insertional, don’t lower heels below toes • If midsubstance, can lower heels below toes • No great evidence for injections, surgery, topical nitroglycerin Foot and ankle: Plantar fasciitis • Plantar fascia static and dynamic stabilizer for medial longitudinal arch • Predisposing factors? • Intrinsic • Extrinsic Source: google.com Foot and ankle: Plantar fasciitis • Diagnosis? • Mainly clinical • Inferior medial heel pain • Windlass test • Heel squeeze test • Can exclude heel spur or calcaneal fracture with XR Foot and ankle: Plantar fasciitis • Treatment? • Passive plantar flexor stretching program • ?high load strength training Foot and ankle: Bony stress injuries (BSI) • Stress injury bone fails to respond to submaximal forces • Ask about: • History of BSI • Recent ∆ training • Female athlete triad Source: google.com Foot and ankle: Bony stress injuries (BSI) • Examination • Foot architecture • Pain with weight bearing • Focal tenderness, bruising Source: orthobullets.com Foot and ankle: Bony stress injuries (BSI) • High risk locations • Navicular • Base of the 5th metatarsal • Talus • Base of 2nd metatarsal • Sesamoid bones Source: https://differenttruths.com/wp- • Medial malleolus content/uploads/2019/02/Beware.png Source: Skeletal Radiology Sept.2017 Foot and ankle: Bony stress injuries (BSI) • Diagnosis? • XR first • If high risk location, get MR Foot and ankle: Bony stress injuries (BSI) • Management? • If high risk area immobilization and non-weight bearing x 6 weeks, consider surgical consultation • Otherwise, weight bearing modifications to be pain free • Calcium and vitamin D supplementation to aid in healing In summary…physical therapy for everyone (mostly)! Source: google.com Works cited Aderem, J., & Louw, Q. (2015). Biomechanical risk factors associated with iliotibial band syndrome in runners: A systematic review. BMC Musculoskeletal Disorders, 16(356). doi:10.1186/s12891-015-0808-7 Arnold, M. J., MD, & Moody, A. L., MD. (2018). Common Running Injuries: Evaluation and Management. American Family Physician, 97(8), 510-516. Bondi, M., Rossi, N., Magnan, B., & Brivio, L. R. (2015). The Achilles Tendinopathy: Pathogenesis Review. International Journal of Orthopaedics, 2(3), 289-299. doi:10.17554/j.issn.2311-5106.2015.02.52 Bovens, A., Janssen, G., Vermeer, H., Hoeberigs, J., Janssen, M., & Verstappen, F. (1989). Occurrence of Running Injuries in Adults Following a Supervised Training Program. International Journal of Sports Medicine, 10(S 3). doi:10.1055/s-2007- 1024970 Fields, K. B. (2011). Running Injuries - Changing Trends and Demographics. Current Sports Medicine Reports, 10(5), 299-303. doi:10.1249/jsr.0b013e31822d403f Galloway, J. (2011, December 13). Why Are So Many People Running These Days? Retrieved from https://www.huffpost.com/entry/why-are-so-many-people-running-these-days_n_1008634 Works cited contd. Malliaras, P., Cook, J., Purdam, C., & Rio, E. (2015). Patellar Tendinopathy: Clinical Diagnosis, Load Management, and Advice for Challenging Case Presentations. Journal of Orthopaedic & Sports Physical Therapy, 45(11), 887-898. doi:10.2519/jospt.2015.5987 Opar, D. A., Williams, M. D., & Shield, A. J. (2012). Hamstring Strain Injuries. Sports Medicine, 42(3), 209-226. doi:10.2165/11594800-000000000-00000 Rajasekaran, S., & Finnoff, J. T. (2014). Plantar Fasciopathy: A Clinical Review. Current Physical Medicine and Rehabilitation Reports, 3(1), 67-76. doi:10.1007/s40141-014-0069-7 Scott, A., Huisman, E., & Khan, K. (2011). Conservative treatment of chronic Achilles tendinopathy. Canadian Medical Association Journal, 183(10), 1159-1165. doi:10.1503/cmaj.101680 Tenforde, A. S., Yin, A., & Hunt, K. J. (2016). Foot and Ankle Injuries in Runners. Physical Medicine and Rehabilitation Clinics of North America, 27(1), 121-137. doi:10.1016/j.pmr.2015.08.007 Thank you!.
Load more

Recommended publications
  • Fibular Stress Fractures in Runners
    Fibular Stress Fractures in Runners Robert C. Dugan, MS, and Robert D'Ambrosia, MD New Orleans, Louisiana The incidence of stress fractures of the fibula and tibia is in­ creasing with the growing emphasis on and participation in jog­ ging and aerobic exercise. The diagnosis requires a high level of suspicion on the part of the clinician. A thorough history and physical examination with appropriate x-ray examination and often technetium 99 methylene diphosphonate scan are re­ quired for the diagnosis. With the advent of the scan, earlier diagnosis is possible and earlier return to activity is realized. The treatment is complete rest from the precipitating activity and a gradual return only after there is no longer any pain on deep palpation at the fracture site. X-ray findings may persist 4 to 6 months after the initial injury. A stress fracture is best described as a dynamic tigue fracture, spontaneous fracture, pseudofrac­ clinical syndrome characterized by typical symp­ ture, and march fracture. The condition was first toms, physical signs, and findings on plain x-ray described in the early 1900s, mostly by military film and bone scan.1 It is a partial or incomplete physicians.5 The first report from the private set­ fracture resulting from an inability to withstand ting was in 1940, by Weaver and Francisco,6 who nonviolent stress that is applied in a rhythmic, re­ proposed the term pseudofracture to describe a peated, subthreshold manner.2 The tibiofibular lesion that always occurred in the upper third of joint is the most frequent site.3 Almost invariably one or both tibiae and was characterized on roent­ the fracture is found in the distal third of the fibula, genograms by a localized area of periosteal thick­ although isolated cases of proximal fibular frac­ ening and new bone formation over what appeared tures have also been reported.4 The symptoms are to be an incomplete V-shaped fracture in the cor­ exacerbated by stress and relieved by inactivity.
    [Show full text]
  • The 7 Step Shin Splints Treatment System
    The Step SShhiinn SSpplliinnttss Treatment System By Brad Walker TM The 7 Step Shin Splints Treatment System Fix Your Shin Splints Once and For All and get back to Pain Free Running Quickly and Safely. Walker, Bradley E., 1971 7 Step Shin Splints Treatment System™ Copyright © 2012 The Stretching Institute™ All rights reserved. Except under conditions described in the copyright act, no part of this publication may in any form or by any means (electronic, mechanical, micro copying, photocopying, recording or otherwise) be reproduced, stored in a retrieval system or transmitted without prior written permission from the copyright owner. Inquires should be addressed to the publisher. Disclaimers The exercises presented in this publication are intended as an educational resource and are not intended as a substitute for proper medical advice. Please consult your physician, physical therapist or sports coach before performing any of the exercises described in this publication, particularly if you are pregnant, elderly or have any chronic or recurring muscle or joint pain. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. Cover picture/s supplied by iStockphoto. The Stretching Institute has purchased the non-exclusive, non-transferable, non-sub licensable right to reproduce the cover picture/s an unlimited number of times in online and electronic publications, and web advertisements. Exercise graphics used with permission from the Physigraphe V2 Pro Clip Art CD-ROM available at ExRx.net. Copyright
    [Show full text]
  • Q & A: Running Injuries Show Notes
    Q & A: Running Injuries Show Notes I was told I have multiple imbalances in one leg. One was tight ankles. My question would just be how does multiple imbalances happen? Is it genetic or is it just something that happens from injury? -Johari • Imbalances can be genetic. There are many different structural anomalies found in individuals. • Most imbalances are from chronic poor posture: o Poor sitting posture. o Poor standing posture. o Asymmetries with common movement patterns. For example only crossing your left leg, or always sitting on the couch with your legs tucked under one direction. • Spot train the imbalances and asymmetries as best you can. Work toward gaining symmetry in the body. • Small changes over time will yield big results. Would love to hear about "sleeping" glutes and what can be done to reawaken them! -Britt • Most common cause is chronic sitting. • Poor posture from either standing or sitting. • The treatment is to move more. Not to just stand more (although that is better than sitting), but move more. Focus on activities that activate the posterior chain such as squats, deadlifts, and bridges. • Increase the neural input to the glutes. The more you use them, the more the neural pathways will be established and re-enforced. • Encourage everyone to address his/her glute strength as they are typically weak in most individuals. As part of cross training, implement core strengthening which will help to prevent low back pain. For more information, please refer to: http://marathontrainingacademy.com/low-back-pain http://www.thephysicaltherapyadvisor.com/2014/10/20/how-to-safely-self-treat-low-back-pain/ http://www.thephysicaltherapyadvisor.com/2014/06/30/my-top-7-tips-to-prevent-low-back-pain- while-traveling/ © 2016, The Physical Therapy Advisor www.thePhysicalTherapyAdvisor.com I have a partially torn tendon in the gluteus medius that attaches to the greater trochanter.
    [Show full text]
  • Risk Factors for Patellofemoral Pain Syndrome
    St. Catherine University SOPHIA Doctor of Physical Therapy Research Papers Physical Therapy 3-2012 Risk Factors for Patellofemoral Pain Syndrome Scott Darling St. Catherine University Hannah Finsaas St. Catherine University Andrea Johnson St. Catherine University Ashley Takekawa St. Catherine University Elizabeth Wallner St. Catherine University Follow this and additional works at: https://sophia.stkate.edu/dpt_papers Recommended Citation Darling, Scott; Finsaas, Hannah; Johnson, Andrea; Takekawa, Ashley; and Wallner, Elizabeth. (2012). Risk Factors for Patellofemoral Pain Syndrome. Retrieved from Sophia, the St. Catherine University repository website: https://sophia.stkate.edu/dpt_papers/17 This Research Project is brought to you for free and open access by the Physical Therapy at SOPHIA. It has been accepted for inclusion in Doctor of Physical Therapy Research Papers by an authorized administrator of SOPHIA. For more information, please contact amshaw@stkate.edu. RISK FACTORS FOR PATELLOFEMORAL PAIN SYNDROME by Scott Darling Hannah Finsaas Andrea Johnson Ashley Takekawa Elizabeth Wallner Doctor of Physical Therapy Program St. Catherine University March 7, 2012 Research Advisors: Assistant Professor Kristen E. Gerlach, PT, PhD Associate Professor John S. Schmitt, PT, PhD ABSTRACT BACKGROUND AND PURPOSE: Patellofemoral pain syndrome (PFPS) is a common source of anterior knee in pain females. PFPS has been linked to severe pain, disability, and long-term consequences such as osteoarthritis. Three main mechanisms have been proposed as possible causes of PFPS: the top-down mechanism (a result of hip weakness), the bottom-up mechanism (a result of abnormal foot structure/mobility), and factors local to the knee (related to alignment and quadriceps strength). The purpose of this study was to compare hip strength and arch structure of young females with and without PFPS in order to detect risk factors for PFPS.
    [Show full text]
  • Total Knee Arthroplasty and Iliotibial Band Syndrome: a Case Report Brandon James Moeller University of North Dakota
    University of North Dakota UND Scholarly Commons Physical Therapy Scholarly Projects Department of Physical Therapy 2016 Total Knee Arthroplasty and Iliotibial Band Syndrome: A Case Report Brandon James Moeller University of North Dakota Follow this and additional works at: https://commons.und.edu/pt-grad Part of the Physical Therapy Commons Recommended Citation Moeller, Brandon James, "Total Knee Arthroplasty and Iliotibial Band Syndrome: A Case Report" (2016). Physical Therapy Scholarly Projects. 559. https://commons.und.edu/pt-grad/559 This Scholarly Project is brought to you for free and open access by the Department of Physical Therapy at UND Scholarly Commons. It has been accepted for inclusion in Physical Therapy Scholarly Projects by an authorized administrator of UND Scholarly Commons. For more information, please contact zeineb.yousif@library.und.edu. -------- ----- ----- TOTAL KNEE ARTHROPLASTY AND ILIOTIBIAL BAND SYNDROME: A CASE REPORT by Brandon James Moeller Bachelor of Science in Exercise Science, North Dakota Slate University, 2013 A Scholarly Project Submitted to the Graduate Faculty of the Department of Physical Therapy School of Medicine University of North Dakota in partial fulfillment of the requirements for the degree of Doctor of Physical Therapy Grand Forks, North Dakota May, 2016 -----_._-- This Scholarly Project, submitted by Brandon J. Moeller in partial fulfillment of the requirements for the Degree of Doctor of Physical Therapy from the University of North Dakota, has been read by the Advisor and Chairperson of Physical Therapy under whom the work has been done and is hereby approved. /, .... (Grad~~/~ t::- 2 --------~~ PERMISSION Title Total Knee Arthroplasty and Iliotibial Band Syndrome: A Case Report Department Physical Therapy Degree Doctor of Physical Therapy In presenting this Scholarly Project in partial fulfillment of the requirements for a graduate degree from the University of North Dakota, I agree that the Department of Physical Therapy shall make it freely available for inspection.
    [Show full text]
  • Shin Splints
    A Patient’s Guide to Shin Splints Orthopedic and Sports Physical Therapy 245 North College Lafayette, LA 70506 Phone: 337.232.5301 Fax: 337.237.6504 Compliments of: Orthopedic and Sports Physical Therapy DISCLAIMER: The information in this booklet is compiled from a variety of sources. It may not be complete or timely. It does not cover all diseases, physical conditions, ailments orA treatments.Patient's The information Guide shouldto Shin NOT be Splints used in place of a visit with your health care provider, nor should you disregard the advice of your health care provider because of any information you read in this booklet. Orthopedic and Sports Physical Therapy Thank you for requesting your Orthopaedic and Sports Physical Therapy Patient Guide and giving us the opportunity to help you better understand your condition. Once you've had a chance to review the information provided, you may have additional questions. If that's the case, we would like to offer you a FREE consultation to discuss your condition more fully, answer all of your questions, and give you our best advice on how you can resolve your pain quickly and easily. To arrange your FREE consultation, please contact us at 337.232.5301 and begin feeling good again! Call today and begin feeling better tomorrow. The OSPT Team Orthopedic and Sports Physical Therapy 245 North College Lafayette, LA 70506 Phone: 337.232.5301 Fax: 337.237.6504 www.ospt.net All materials within these pages are the sole property of Medical Multimedia Group, LLC and are used herein by permission.
    [Show full text]
  • Your Guide to Playing Safe Staying Active by Participating in Sports Is a Great Way to Be Healthy
    Your Guide to Playing Safe Staying active by participating in sports is a great way to be healthy. All that running, jumping and stretching, though, carries the risk of injury. Play it safe with this quick guide to common problems. An adult sports medicine overview with contributions from sports medicine experts Sally Harris, MD, and Amol Saxena, DPM. TOP INJURIES BY SPORT Running Knee injuries, particularly irritation of the cartilage on the underside of the kneecap Shin splints Achilles tendinitis Plantar fasciitis (irritation in the tendons and ligaments that run from the heel to toes) Ankle sprains and calf strains General overuse injuries such as sprains, strains and stress fractures Swimming Overuse and repetitive motion injury to the shoulder or knee Cycling Achilles peritondinesis (inflammation of the tendon sheath) Patellofemoral pain syndrome (cartilage irritation on the underside of the kneecap) Lower back pain from hunched posture and poor bike fit Traumatic injury from high-speed falls Pelvic nerve pressure and pain—alleviated with padded bike shorts Nerve inflammation in the hands—alleviated with cushioned bike gloves and padded handle bars Baseball/Softball Shoulder problems (rotator cuff injuries and shoulder tendinitis) Pitchers—tendinitis of the shoulder, back, neck, elbow, forearm and wrist; tears to the ulnar collateral ligament in the elbow Catchers—risk of back and knee problems Ankle sprains and fractures Traumatic injuries due to ball hitting body Basketball Jammed fingers Knee or ankle injuries
    [Show full text]
  • Effects of Q-Angle on Lower Extremity Biomechanics And
    EFFECTS OF Q-ANGLE ON LOWER EXTREMITY BIOMECHANICS AND INJURIES IN FEMALE COLLEGIATE TRACK AND FIELD ATHLETES By MYRANDA HOPE HAM Candidate for Master of Science in Engineering, Biomedical Engineering, Mercer University, May 2020 A Thesis Submitted to the Graduate Faculty of Mercer University School of Engineering in Partial Fulfillment of the Requirements for the Degree MASTER OF SCIENCE IN ENGINEERING MACON, GA 2020 EFFECTS OF Q-ANGLE ON LOWER EXTREMITY BIOMECHANICS AND INJURIES IN FEMALE COLLEGIATE TRACK AND FIELD ATHLETES By MYRANDA HOPE HAM Approved: ______________________________________ Date __________________ Dr. Ha Vo, Advisor ______________________________________ Date __________________ Dr. Edward O’Brien, Committee Member ______________________________________ Date __________________ Dr. Richard Kunz, Committee Member ______________________________________ Date __________________ Dr. Laura Lackey, Dean ACKNOWLEDGEMENTS I would like to first thank Dr. Vo for all his help throughout this project. I would not have been able to complete this study without his guidance. Thank you to Dr. Kunz and Dr. O’Brien for serving as member of my committee. Thank you to Amos Mansfield for approving this study to be conducted with Mercer University student-athletes. Thank you to all the Mercer Women’s Track and Field coaches, including Josh Hayman, Leesa Morales, and Jerod Wims, for being flexible and allowing the athletes to participate in this study around their practice schedule. Thank you to every member of the Mercer Women’s Track and
    [Show full text]
  • Achilles Tendon
    Achilles Tendon The Achilles tendon, the largest and single strongest tendon in the body, connects the heel bone to the muscles in the back of your leg and thigh. The primary function of the Achilles tendon is to transmit the power of these muscles to the foot enabling walking and running. Why do Achilles tendon injuries occur? Achilles tendon injuries can occur especially when the tendon is subjected to strong forces such as in velocity sports: running, soccer, basketball, tennis, and baseball. Additionally, aging, and the Achilles tendons poor blood supply also increases your chance of injury. The area of the tendon with the poorest blood supply is the area (2 to 6 cm) just above its insertion into the heel bone. The blood flow to this area decreases as you get older. This means, older active individuals are more vulnerable to injury and need especially to take precautions such as wearing appropriate athletic gear, and doing proper stretching. People who over pronate , (flattening of the arch, turning out of the heels and splaying outward of the forefoot) can especially develop in unstable shoe gear foot pain as well as, Achilles tendinitis and Achilles tendonosis, two common overuse disorders that occur in the Achilles tendon, bunions, hammertoes , plantar fasciitis , shin splints and knee pain. Athletes and laborers who routinely put added stresses on their feet are vulnerable to Achilles tendon injuries. Weekend warriors, who are not in proper condition and infrequently, participate in athletic activities also are at greater risk for Achilles tendon injuries. Injury to the Achilles tendon can be sudden or gradual and the healing course can be lengthy.
    [Show full text]
  • For Distance Runners Iliotibial Band Friction Syndrome Is the Second
    BIOMECHANICAL INJURY PREDICTORS FOR MARATHON RUNNERS : STRIDING TOWARDS ILIOTIBIAL BAND SYNDROME INJURY PREVENTION John M. MacMahon, Ajit M. Chaudhari and Thomas P. Andriacchi Stanford Biomotion Laboratory, Stanford University, Stanford, California The purpose of this study was to prospectively analyze a large group of marathon runners (n=20) and test for biomechanical determinants of running injuries. The opportunity to prospectively follow runners of organized marathon training teams allowed for testing of the hypothesis that functional biomechanics may lead to iliotibial band syndrome (ITBS). Each runner was gait tested prior to developing any injuries. Injury predictors were generated by comparing those legs which eventually got ITBS injuries (n=7) with those legs that were injury free (n=33). Higher peak hip adduction moments (p<0.05) and higher angular impulses adducting the hip during stance phase (p<0.005) were found to be significant predictors of ITBS. With this prognostic test as a benchmark, training and coaching may produce dynamic injury prevention. KEY WORDS: injury prediction, injury prevention, running injuries, iliotibial band, training techniques INTRODUCTION: The rigor of the marathon is legendary. In 490 BC, the runner Pheidippides ran from Marathon with news of the Greek victory over the Persians, stood on the steps of the Acropolis in Athens and shouted, "Rejoice, we conquer!" and then dropped dead. Less severe injuries await today's marathoner. Nonetheless, marathon running is growing in popularity around the world. With the global dose of Olympic glory about to be dispensed in Sydney this summer, this trend should be expected to increase. Many of these running injuries are due to the repetitive nature of training.
    [Show full text]
  • Chronic Running Injuries
    High Performance Services: Physiotherapy / chronic running PREDISPOSING FACTORS Overuse injuries have been linked with abnormal lower limb biomechanics. There are three main injuries biomechanical abnormalities affecting the lower limb contributing to chronic injuries: Text: Carien Ferreira, BSc. Physio (US)and Anelize Usher, BSc. Physio (UFS) 1. Excessive pronation (rolling in on the mid foot) This is when, either the ankle pronates (turns in) excessively, or when the foot fails to return to the unners often wind up with injuries without any ‘supinated’ (turned up) position between strikes. Impact obvious traumatic event to cause an injury. Most whilst the foot is in this ‘weakened’ position will place of these are the result of a wide variety of factors extra stress on ligaments and muscles of the lower leg. Rthat over time lead to chronic problems. These This can cause an abnormal flattening of the medial chronic injuries may be caused by repetitive use, stress longitudinal arch of the foot leading to increased and trauma to the soft tissues of the body (muscles, strain on the plantar fascia. Adaptive shortening of the tendons, bones and joints) without allowing enough iliotibial band will cause an ‘overuse’ of the dorsiflexors rest and recovery. They begin as a small, nagging ache of the ankle (gastroc., soleus, tibialis posterior) thereby or pain, and can grow into a debilitating injury if they leading to an increased risk of tendinitis. Since the foot aren’t treated early and correctly. is ‘unstable’ the risk of stress fractures due to uneven Although running is undoubtedly one of the best ways distribution is increased.
    [Show full text]
  • Guide to Prevention of Sports Injuries Guide to Prevention of Sports Injuries
    Guide to Prevention of Sports Injuries Guide to Prevention of Sports Injuries Maintaining an active lifestyle offers a number of benefts for your physical and mental health. While exercise and sports-related activities often have a positive impact on our lives, they can also lead to serious injury. The last thing you want is to disrupt your exercise routine with an injury, requiring you to start all over again once you’re healed. Following are some tips to help you remain injury-free. Tips for Prevention of Causes of Sports Injuries Sports Injuries While sports injuries are highly prevalent among athletes, anyone who engages in physical activity can be injured. Warm Up. Common causes of sports injuries include: Always take time to warm up and stretch before a workout. • Not warming up or stretching properly before exercising A warm-up gets your body ready for exercise by gradually increasing your heart rate and loosening your muscles and • Using inadequate exercise equipment joints. Warm up by walking, cycling or jogging for 5 to 10 • Poor technique while exercising minutes. Once your body is warm, do some stretching to • Overtraining or pushing yourself too hard increase fexibility. • A traumatic accident Increase your range gradually. A key to preventing injuries is to gradually build the intensity, duration and frequency of your workouts. Avoid pushing When to Ice or Heat an Injury yourself too hard, too fast. Follow the 10 percent rule to increase activity in increments of 10 percent per week. Ice: Exercise consistently. • Apply ice for the frst 72 hours following injury to reduce infammation as long as swelling is Avoid the “weekend warrior” syndrome that compresses exercise into two days for the entire week.
    [Show full text]