The most common running injuries are due to overuse, over training, improper training shoes or a flaw in running form. The important thing is that most running injuries can be prevented.
Here are some of the most common injuries:
Runner’s knee: Runner’s knee is also called patella femoral syndrome and is a common ailment among run. This term is used to refer to a number of medical conditions that cause pain around the front of the knee.
Achilles tendinitis: Achilles tendinitis is an injury that is the result of overuse and degeneration of the Achilles tendon. The Achilles tendon, the largest tendon in the body, connects the calf muscles to the heel bone. Achilles tendinitis often happens when runners suddenly increase the distance or intensity of their runs.
Plantar fasciitis: Plantar fasciitis is the most common cause of heel pain. Plantar fascia is the band of tissue that connects your heel bone to toes. Inflammation of this tissue can be very painful resulting in stabbing pain in the heel especially in the morning.
Shin splints: Shin splints, clinically called medial tibial stress syndrome, is a common injury to runners or people who participate in activities with sudden stops and starts. Pain along the inner edge of the shinbone is an indication of shin splints.
Stress fracture: A stress fracture is an overuse injury. It occurs when muscles become fatigued and are unable to absorb added shock. Eventually, the fatigued muscle transfers the overload of stress to the bone causing a tiny crack called a stress fracture.
For all your foot problems, visit The Podiatrist
Our core is much more than just our abdominals. It includes the thoracic and lumbar spine, abdominal muscles, back muscles, pelvic and hip girdle muscles (especially the gluteals) and the thigh muscles.
Core exercises should be a key component of any training program – especially a distance running program. A correctly functioning core will yield proper biomechanics and force production, providing stability (including lumbar, pelvic, and lower limb stability), power and endurance.
When your core is weak, it can lead to increased strain in other parts of your body and could contribute to compensation and overuse movement patterns, over-striding or under-striding with running and increased frontal plane movements (side to side movements) of the lumbar spine, pelvis and hips.
These compensatory movement patterns will lead to overuse injuries and have been linked to various disorders common to runners, including:
Iliotibial band (IT Band) syndrome — The iliotibial band is a thick band of fascia (a thin sheath of fibrous tissue enclosing a muscle or other organ) that crosses the hip joint and extends distally to insert on the patella, tibia, and biceps femoris tendon. Repetitive movements and overuse can cause irritation and inflammation in the knee or lead to snapping hip or hip bursitis.
Patellofemoral pain and dysfunction — The patella, your knee cap, floats within the trochlear groove on top of the femur. If the mechanics of your running is not ideal, then the kneecap may be pushed to one side of the groove when the knee is bent causing pain.
Low back and Sacroiliac (SI joint) disorders — SI joint is responsible for transferring the weight of the upper body to the lower body. It is located in the pelvis connecting the iliac bone (pelvis) to the sacrum (the lowest part of the spine). With a lot of repetitive movements you can cause hypermobility of the joint.
Medial Tibial Stress Syndrome (shin splints) — This refers to the pain in the front of leg that develops when you increase your mileage too fast. Most of the time this is caused by a training error due to fatigue.
Achilles tendinopathy — The Achilles tendon connects the calf muscle to the heel bone. Tendinitis (inflammation) and Tendinosis (microtears in the tissue around the tendon) are common problems.
Plantar fasciitis – This band of tissue runs across the bottom of your foot and connects your heel bone to your toes. It is one of the most common causes of heel pain.
A core strengthening program can help prevent these types of injuries and should progress initially from “open-chain” (i.e. non-weight bearing) exercises toward “closed-chain” (weight bearing) exercises. The goal is to stimulate and train the muscles to function in a manner and position that they would normally when under stress.
In running, our bodies are erect, with weight bearing and landing on our legs, so the strengthening exercises should reproduce these positions and movement patterns. The exercises should also incorporate all planes of movement of the body to allow ideal muscle stimulation and development.
For all your foot problems visit The Podiatrist
1. When Should I See a Podiatrist?
We all experience foot pain at some time in our lives. But when does foot pain require a trip to the podiatrist’s office?
Today we explore podiatrists’ medical training, the common conditions they treat, and when patients should make an appointment to visit one.
Podiatrists specialize in a wide variety of fields such as sports medicine, pediatrics, wound care, and diabetic care.
Some foot or ankle pain resolves quickly with basic at-home remedies like rest, icing, elevation, or over-the-counter medication. When these options fail to relieve the pain in a day or two, it’s time to consult The Podiatrist.
Patients who participate in high-impact activities such as ballet dancing, running, walking, and sports such a soccer, tennis will benefit from The Podiatrist’s expertise in the prevention and treatment of lower extremity athletic injuries including sprains, fractures, tendinitis, and plantar fasciitis.
Anyone who notices redness, swelling, increased warmth, or a change in the shape or appearance of the feet, skin, or toenails should make a podiatrist appointment right away.
In addition, The Podiatrist should check any unusual bumps, lumps, moles, cysts, or tumours on the feet or ankles. Often these growths are harmless, but sometimes they’re a sign of life-threatening cancer.
Diabetics who experience numbness in their legs may not realize when they injure their feet due to loss of feeling. If undetected and untreated, these injuries can lead to serious complications. All diabetics (or anyone with decreased sensation in their legs) should have a podiatrist check any ankle or foot problem immediately.
In any patient, foot wounds may become serious very quickly. Diabetics are especially at high risk. It is common for diabetics who don’t seek care promptly to develop severe infections or gangrene, leading to amputation of a toe, a portion of the foot, or even the whole leg.
2. What conditions do podiatrists treat?
Consult a podiatrist if you experience any of the following symptoms.
Pain may be the result of:
• Broken bones
• Heel spurs
• Ingrown toenails
• Plantar fasciitis
• Shin splints
• Wounds or sores that will not heal
Unusual growths may be:
• Corns or calluses
• Heel spurs
• Neuromas (benign tumours)
Colour changes such as redness, a blue/purple colour, or paleness could indicate:
• Decreased blood flow
• Vein problems
Skin irritation could indicate:
• Athlete’s foot
• Diabetic ulcers
Numbness, burning, or tingling might mean:
• Neuropathy (reduced sensation)
Changes in the shape of your foot or ankle may point to:
• Flat feet
• Muscle or joint problems
Patients often regret waiting longer than they should have to visit The Podiatrist’s office. Delaying treatment can result in unnecessary discomfort.
Calling The Podiatrist’s office promptly for an appointment is the best way to avoid unnecessary pain and complications.
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Runners often attend the clinic looking for a solution to shin pain. This pain can be caused by a number of factors but most commonly it is due to shin splints (often referred to as medial tibial stress syndrome). To help you decide if you have this condition and need to come in to see us for treatment and advice I have outlined some of the main points to consider:
• You are more at risk of shin splints if you are new to running or have been running for less than 5 years.
• Running on hard surfaces and wearing worn-out, poorly fitting trainers are also thought to contribute to the problem.
• Weakness and tightness in the muscles around the ankle, excessive weight and rolling in (pronation) of the feet are also important risk factors.
• The pain is normally felt in both shins. It often occurs during or after activity and is located along the inside of your shin.
• It is also made worse by sports that involve a lot of stopping and starting.
The strategies we use to treat this condition provide a permanent solution because they try to deal with the root cause of the problem. The tissues that cover the shin bone becomes inflamed when excessive rolling in of the foot (pronation) occurs this places abnormal forces upon the structures of the lower leg.
Our treatment regimen concentrates on reducing pronation and improving strength and flexibility thus preventing recurrence. This is done by providing increased support for the foot via improved footwear and/or foot orthoses.
By following our management plan closely you can get back to training as soon as possible.
Contact The Podiatrist for an appointment today.
Strong, healthy feet begin in childhood where early recognition and management of foot problems will prevent medical and structural problems later in life.
Unless a child has an obvious deformity or troublesome foot issue there is a good chance that his or her foot problem will be overlooked. Children’s feet are an important part of an overall developmental process. Any abnormalities within the feet will affect the general posture, causing changes within the skeletal structure. Some common children’s foot conditions are: flat feet, in-toe and out-toe walking and toe walking with the heels not touching the ground.
Sometimes the bone of the upper or lower leg is slightly twisted, a condition that may have a family history. If the leg bone is twisted inwards, the child may walk with toes-in and conversely if the bone is twisted outwards the walk is toes-out. A short or tight Achilles tendon is the most common cause when a child walks on tiptoes only. This condition could also be neurologically based so it is important that the child have a development assessment. Flat feet is a common foot condition characterized by an abnormally low or absent medial longitudinal arch, especially on weight bearing. It is normal for infants and toddlers to have low arches but they should be observed for any abnormal in-toeing, out-toeing or, excessive limping. Kids who over pronate often complain of night cramps, shin splints or heel pain.
For a proper assessment take your child to Kidsnmotion Podiatrists. Treatments usually consist of monitoring, exercises, activity alteration, orthotics, splints, braces, footwear,
Warning signs that your child should have a foot check-up: shoe wear is uneven, lumps or bumps are evident on the feet, pain in the feet, heel or leg, excessive tripping or falling, visible skin or toenail problems.
For more information make an appointment today
With the Olympics approaching in July, you can expect to witness some amazing feats of athleticism this summer. But Olympic athletes won’t be the only ones competing hard in sports – so will your kids.
Millions of children worldwide will participate in sports this year, from softball to soccer and swimming to cycling. No matter what their sport or whether they play competitively or just for fun, they will have one important thing in common: They’ll need their feet to be pain-free if they’re going to play their best and prevent injuries.
Sports play a significant role in the lives of millions of young athletes. Parents need to be aware that sports, which require a substantial amount of running, turning, and contact, can translate to injuries. Protecting children’s feet from injuries, and bringing them to a podiatrist when problems occur, can help keep kids in the game and make the sport more enjoyable.
Some tips for helping protect children’s feet while playing sports:
* Protective taping of the ankles is often necessary to help prevent sprains or fractures.
* Buying a shoe designed for the specific sport your child plays not only improves your child’s performance in the sport, it also can help protect him or her from serious foot and ankle injuries.
* Without the right sock, even the best athletic shoe won’t score points-on the field or off. Athletic socks should consist of a natural/synthetic blend, which is best at wicking away moisture and minimizing foot odour. Socks should not have large seams that might cause blisters or irritation.
Commonly played sports and the risks associated with them include:
* Netball and Basketball – Children playing basketball may be at risk for ankle sprains, tendinitis and plantar fasciitis (inflammation of the thick band of tissue on the sole of the foot). To minimize the risk of foot injury, choose a shoe with a thick, stiff sole, high ankle support and shock absorption.
* Tennis – The rapid, repetitive lateral movements and shifting of weight required of tennis players can lead to injuries such as ankle sprains, plantar fasciitis and corns or calluses. Tennis players will do best with a flexible-soled shoe that supports both sides of the foot.
* Running – Movements required of runners include leg extension and hitting the balls of the feet with a great deal of force. Running can lead to shin splints, heel pain and blisters. A good running shoe should offer good support and shock absorption. In some cases, custom orthotics may be necessary to provide additional support and control of foot motion.
* Rugby and Soccer – The running, jumping and lateral movements required of rugby and soccer players can lead to many foot injuries, with heel pain and shin splints being among the most common. Rugby and soccer boots should provide multiple cleats in the heel area and enough room for thick .
Sports-related foot and ankle injuries are on the rise as more children participate actively in sports. Parents need to be vigilant to ensure children’s feet remain healthy and safe. And remember – lack of complaint by a child is not a reliable sign that everything is fine. The bones of growing feet are so flexible that they can be twisted and distorted without the child being aware of it.
Ensuring your child’s feet stay healthy could go a long way – your young athlete could one day be the next superstar athlete. If your child participates in strenuous sports, monitor his or her foot health closely. If you suspect a problem, take your child to The Podiatrist for evaluation and treatment