What are some Common Injuries?

Achilles Tendinitis

An injury in the Achilles tendon, which connects the calf muscle to the heel bone.

Achilles tendinitis most commonly occurs in runners who have suddenly  increased their mileage or the intensity of their training.

Ways to prevent this condition include:

·Avoid activities that put added stress on your tendons, such as hill running.

·Properly fitted running shoes. Your shoes should have adequate cushioning for your heel to help reduce the tension in the Achilles tendon.

·Stretch daily. Taking time to stretch your calf muscles and tendons before and after exercise to maintain flexibility.

Quick Fix: Ice Massage, calf stretches, relative rest, modify activities to pain tolerance. Heel cups as needed.

Contributing Factors: Constant hill running, shoes with soft heel counters, shifting from high dress shoes to running shoes.

Bunions Pain

Felt around the big toe in conjunction with a noticeable lump. The big toe may project towards the other toes in an abnormal angle.

Contributing Fat or Hereditary predisposition, wearing shoes which are to tight across the ball of the foot.

Quick Fix: Wear a shoe with a wider toe box. If area becomes red an warm, consult your sports medicine professional.

Hip Pain/Bursitis

Pain on the outer hip area and near the buttocks muscles. The hip joint has a large bursa, a sac of fluid which lubricates and protects the joint, which can become inflamed.

Contributing Factor: Bio mechanical inefficiencies, overuse and trauma(recent child birth, a fall etc.).

Quick Fix: Activity modification, ice massage and increase stretching. If pain is radiating into buttocks or leg, consult your sports medicine professional.

Iliotibial Band Syndrome (ITBS)

ITBS syndrome is the inflammation of the connective tissues/ligaments extending from the pelvic bone to the shinbone and rubs against the thighbone. The purpose of the IT-band is to stabilize the outer part of the knee.

ITBS is mostly common with Distance runners or runners increasing their     mileage. Symptoms include pain when running or doing activities involving the outside of the knee, lingering pain after exercise, knee is tender to touch, etc.

Ways to prevent this condition include:

·Avoid activities that include working out on pavement. Look for soft, flat surfaces like a dirt trail.

·Avoid hilly and uneven routes to reduce the pounding/pressure on your knee.

·Properly fitted running shoes to increase stabilization of the hips and knees.

Morton's Neuroma

Morton's neuroma is a painful condition in the ball of our foot, typically in between your third and fourth toe. It often happens when the tissue around a nerve thickens and irritation occurs. It often feels as if you are standing with a fold in your sock or a rock in your shoe.

Morton's neuroma can be caused by pressure or injury to the ball of your foot from running, working out, or wearing too-tight shoes/high heels.

Ways to prevent this condition include:

·Stretching exercises to loosen tendons and ligaments.

·Massaging the ball of your foot.

·Making sure you have plenty of room in the toe box of your shoes.

·Applying ice to sore areas.

Plantar Fasciitis

Plantar Fasciitis is the inflammation of a thick band of tissue that runs across the bottom of the foot and connects the heel bone to the toes. Plantar fasciitis is most commonly caused by repetitive injury to the ligament on the sole of the foot.

Plantar Fasciitis can stem from overuse, inadequate footwear, tightness in connective tissues and muscles around the heel.

Ways to prevent this condition include:

·Applying ice and massaging the sore areas.

·Stretching exercises before and after activity to help loosen up the fascia.

·Properly fitted shoes.

·Properly fitted arch supports.

Runner’s Knee/Chondromalacia

Runner's knee is dull pain around the front of the knee. Symptoms include pain, and rubbing, grinding, or clicking sound around the kneecap .

Common symptoms include pain when bending your knee to walk or run, squat, kneel, or standing up from sitting down. The area around your knee could swell, or you might hear popping or have a grinding feeling in the knee.

Ways to prevent this condition include:

·Hamstring strengthening.

·Hip abductor strengthening.

·Quadriceps strengthening.

·Stretching and icing the sore areas.

·Avoid physical activity that puts pressure on the area.

Shin Splints

Shin splints are a result of bone tissue, muscles, or tendons becoming inflamed and over worked around the tibia bone. This is a common injury amongst new runners, or runners who have increased mileage too quickly.

Ways to prevent this condition include:

·Icing via compresses and massage.

·Stretching and foam rolling the sore area.

·Properly fitted shoes and/or arch supports.

·Compression sleeves.