Definition: Inflammation of the plantar fascia. Plantar refers the to bottom of the foot and the fascia is the thick fibrous band of connective tissue that runs from the heel to the base of the toes helping to form your arch. If the plantar fascia is put under too much stress it stretches and tears causing inflammation and pain.
Symptoms: Pain on the bottom of the foot usually worst near the heel. Reddness and swelling may also be present. The pain is typically worst in the morning and lessens with mild activity. I usually returns with moderate to high activity.
Causes: Increased stress on the foot due to activity. Other contributing factors include tight calf muscles, flat or flattening feet, high arches, improper fitting shoes, excessive running on a hard surface, history of knee, foot, and/or ankle problems, heel spurring, and increasing activity too fast.
Treatment: Rest (1-2 weeks) , ice (10-15 minutes then take the rest of the hour off and repeat 2-4 times), freeze a 20oz soda bottle full of water and roll foot over to loosen plantar facia while icing at the same time, over the counter or natural anti-inflammatory medications (a 5-7 day regimen), massage and stretch calf muscles. Stretch the calf with the knee extended and slightly flexed to stretch the two muscles that make up the calf. Massage and stretch bottom of foot by pulling the foot upwards towards the shin for at least 30 seconds per stretch and repeat 3-4 times per day. If the injury does not significantly improve within 2 weeks get it checked.
Prevention: Stretch bottom of foot and calf muscles thoroughly and properly, warm up before running with a walk or light jog or 5-10 minutes, increase intensity gradually and reduce if you experience pain, avoid hilly terrain when beginning a new program, strengthen lower leg, ankle, and foot muscles, build in rest days to your routine, get a pair of proper fitting running shoes, ice bottom of foot after activity, have feet and ankles assessed for problems, get casted for orthotics, and/or get kinesiotaped (the stretchy tape you see on athletes on TV).
Monday, March 14, 2011
The 5 Most Common Running Injuries - #3 Shinsplints
Definition: inflammation of the conccective tissue and muscle attachment sites to the shin bone (tibia) causing pain below the knee over the shin area. It can be felt on the inside or the outside of the shin bone.
Symptoms: Pain or tenderness allong the shin bone usually halfway down but may be felt up to the knee as well. The area may also be swollen or red.
Cause: Overused and tight calf or shin muscles are the primary cause. Other contributing factors include flat or flatening of feet, excessive running on a hard surface, incorrectly fitted shoes, increasing activity too fast, lack of strength in muscles of the knee and ankle, and a history of ankle and/or knee issues.
Treatment: Rest (1-2 weeks) , ice (10-15 minutes then take the rest of the hour off and repeat 2-4 times), over the counter or natural anti-inflammatory medications (a 5-7 day regimen), massage calf muscles and mucles on the front of the shin, stretch calf muscles and front of shin muscles for at least 30 seconds per muscle and repeat 3-4 times per day. Stretch the calf with the knee extended and slightly flexed to stretch the two muscles that make up the calf. Stretch the front of the shin by turning the foot over so the top of the foot is on the ground changing the angle of the ankle to feel a good stretch. If the injury does not significantly improve within 2 weeks get it checked.
Prevention: Stretch shin and calf muscles thoroughly and properly, warm up before running with a walk or light jog or 5-10 minutes, increase intensity gradually and reduce if you experience pain, avoid hilly terrain when beginning a new program, run on a soft surface like grass, strengthen lower leg, ankle, and foot muscles, build in rest days to your routine, get a pair of proper fitting running shoes, have feet and ankles assessed for problems, get casted for orthotics, and/or get kinesiotaped (the stretchy tape you see on athletes on TV).
Symptoms: Pain or tenderness allong the shin bone usually halfway down but may be felt up to the knee as well. The area may also be swollen or red.
Cause: Overused and tight calf or shin muscles are the primary cause. Other contributing factors include flat or flatening of feet, excessive running on a hard surface, incorrectly fitted shoes, increasing activity too fast, lack of strength in muscles of the knee and ankle, and a history of ankle and/or knee issues.
Treatment: Rest (1-2 weeks) , ice (10-15 minutes then take the rest of the hour off and repeat 2-4 times), over the counter or natural anti-inflammatory medications (a 5-7 day regimen), massage calf muscles and mucles on the front of the shin, stretch calf muscles and front of shin muscles for at least 30 seconds per muscle and repeat 3-4 times per day. Stretch the calf with the knee extended and slightly flexed to stretch the two muscles that make up the calf. Stretch the front of the shin by turning the foot over so the top of the foot is on the ground changing the angle of the ankle to feel a good stretch. If the injury does not significantly improve within 2 weeks get it checked.
Prevention: Stretch shin and calf muscles thoroughly and properly, warm up before running with a walk or light jog or 5-10 minutes, increase intensity gradually and reduce if you experience pain, avoid hilly terrain when beginning a new program, run on a soft surface like grass, strengthen lower leg, ankle, and foot muscles, build in rest days to your routine, get a pair of proper fitting running shoes, have feet and ankles assessed for problems, get casted for orthotics, and/or get kinesiotaped (the stretchy tape you see on athletes on TV).
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