Posts tagged 'running injuries'

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Kneecap Pain or Problems? Solving the High Riding Patella.

By Pressure Positive September 19, 2014 No comments
Your kneecaps (patella bone) are designed for more than just good looks. Their real and very important function is to give added leverage to your Quadriceps muscles (knee muscles in the front of your thigh). When running, biking, swimming or climbing, you need all the leverage you can get to handle the amazing amount of force that is put through your knees. In fact, because of their importance, kneecap problems can be the unfortunate demise of an athlete's career...

Get Ready to Run: Knee Pain, Injury and the “Four-Faced Trouble Maker”

By Pressure Positive September 18, 2014 No comments
It's that time of year when you might start preparing for your jogging or running season! The knee joint should stick out in your mind as a key area to prepare in order to enjoy a full and injury free season. Nearly half of all overuse injuries occur in the knee, so it is crucial to care for the muscles that affect this important joint, especially for runners. In this issue, we will focus on the Quadriceps Femoris, a group of four critical muscles Dr. Janet Travell referred to as the "Four-Faced Trouble Maker".

Introducing: Icing Made Easy with Icy Feet™

By Pressure Positive September 17, 2014 No comments

The Pressure Positive Company is proud to introduce to our loyal and discerning customers yet another innovative and simply engineered self care product which provides precision cold therapy to the soles of the feet.

In today's fast-paced world, foot pain can slow you down or even lay you up. Millions of individuals suffer from painful feet, arches, and tendons as a result of foot conditions such as plantar fasciitis, heel pain, and inflammation following work or exercise and 75% of Americans will visit a healthcare professional to have it treated. Now you can easily and effectively ice your feet every time you need it with the Icy Feet™ Cold Therapy Pack.

The IcyFeet™ Cold Pack is recommended by health care professionals to temporarily relieve pain and inflammation from athletic injury, repetitive stress conditions and daily wear and tear. Athletes, professionals, laborers, patients, children, teens and seniors will benefit from IcyFeet's™ easy to use, effective one size fits all rigid design which allows the user to apply constant icy contact with the soles of the feet and heel.

The IcyFeet™ Cold Pack features a recessed heel cup that surrounds the entire heel and lower Achilles tendon, an elevated arch to promote consistent contact with the Plantar fascia, an open toe to accommodate larger foot sizes and two flexible Velcro straps to custom fit the user. IcyFeet™ comes in both left and right sizes.

IcyFeet™ stores conveniently in your kitchen freezer and is permanently filled with a gel material that refreezes after use with no watery mess clean up.

Never apply IcyFeet™ to bare skin. Recommended use with a soft clean sock. Washes with mild non abrasive soap and warm water.

For more information, visit The Pressure Positive Online Store or call us toll free at 800-603-5107. Wholesale and reseller inquiries welcome by email at info@pressurepositive.com.

Overuse Injuries in Runners

By Jeff Erickson, MPT September 11, 2014 No comments

Spring is upon us and that means that more people will be heading outdoors to go running.  There's nothing better for the mind and body than exercise, especially when it's outdoors.  However, avid runners are prone to overuse injuries that can hinder performance and possibly stop it altogether.  Here are a few helpful hints that will help to keep you running throughout the warm weather months.

Injuries in runners generally occur in the legs and low back. The following are the most common along with some tips on how to prevent them from happening to you.

Low Back Pain
Eight out of ten Americans suffer from this.  Running uphill for too great a distance can contribute to this because the torso will be swayed back into an uncompromising position.  Running on uneven or hard surfaces can also cause back pain.  Uneven surfaces cause asymmetrical forces on the lower back region while hard surfaces increase stress on the area due to increased force of impact on the ground.

TIPS

  • Run with proper trunk  posture
  • Run on soft, even, dirt track  with short, intermittent hills
  • Increase abdominal, back and leg strength to support low back
  • Stretch all trunk and leg muscles to prevent strains and tears

Hip or Buttock Pain

  1. Trochanteric (hip) Bursitis-  This can result from increased stress to the outside of the hip as runners tend to overuse the muscles due to the one-legged stance
  2. Piriformis Syndrome-  The piriformis is one of the deep rotators of the hip.  If this is tight, it can cause pain and increased pressure on the sciatic nerve as well as shooting pain down the leg.

TIP
STRETCH!
Specific stretches are the ITB and piriformis illustrated at end of article

Anterior Knee Pain
This is common in most athletes, especially teenage girls.  It is often due to poor body mechanics, faulty muscular strength, or poor muscle flexibility.  This creates an abnormal tracking of the knee cap in the groove of the knee.  This is usually easy to cure, but may require physical therapy or even surgery.

TIP
You should see a doctor to determine the best treatment options

Iliotibial Band (ITB) Friction Syndrome
This is lateral knee pain along the outside of the knee down past the knee.
The one-legged stance in runners causes increased tightening of the ITB and will cause friction between it and the bony protuberances of the knee.

TIP
Again STRETCH that ITB!

Shin Splints
This is pain in the front of the shins.  It is debatable what causes this but one factor is usually tight calf muscles, especially the soleus.  Many hills can be the culprit of tight calves.

TIPS

  • Stretch the gastroc and soleus muscles
  • Monitor and modify hill training

Ankle Sprains

Usually caused by turning the ankle on a curved or uneven surface.

TIPS

  • Strengthen ankles
  • An ankle brace/support may help if you are prone to sprain

Asymmetrical Pain
Pain in one sector of the back or one leg vs the other probably means you are running on uneven surfaces.  Many runners run on the crown of the road, so if you are always on the right side of the road, the left foot lands with the inside down and the right with the outside down.

TIPS...

Find a flat surface to run on
In general, because of the repetitive pounding, battling elements, and the nature of runners to push themselves beyond limits, injuries will occur.  Many of these injures start slowly and gradually become worse.  Often there is not a specific cause of injury, which causes them to be overlooked until the pain limits activity.

The best prevention is to address pain when it first starts.  To cure it, you may only need to do a few simple stretches, strengthening exercises, or maybe just changing running surfaces.  However, at the onset of pain, if it is significant and lasts for at least a week, consult a physician.

Other Common Causes of Pain

  1. Improper Footwear
  2. Increasing intensity or distances too quickly
  3. Running while sick or fatigued

Final Tips

  1. Watch the Weather
    • hypo vs hypotension
  2. Wear Proper Clothing
    • light, breathable material for proper sweat evaporation
  3. Maintain Proper Fluid Intake
    • drink water even before you feel thirsty sports drinks are fine
    • don't take salt tablets
  4. Don't be Overzealous
    • don't do too much too soon
    • keep pace and distance to an achievable level
  5. Stretch
    take the time to stretch every time you run
  6. Wear Proper Sneakers
    • you may need to be evaluated by a PT for this
    • good sneakers vs orthotics
  7. Enjoy and Don't Push too Hard

This article has been re-printed with permission of Sports Physical Therapy Institute. For additional information and articles be sure to visit their website at http://www.sportspti.com/index.html