Common Running Injuries


 Shin Splints

Symptoms

  • Shin pain over the inside lower half of the leg.
  • Pain at the start of exercise which often eases as the session continues
  • Pain often returns after activity and may be at its worse the next morning

 Causes

  • Overpronation of the feet
  • Oversupination of the feet
  • Inadequate footwear
  • Increasing training distances/intensity too quickly
  • Running on hard surfaces
  • Decreased flexibility of ankle joint

Treatment

  • Shin Splint Stretches should be done to stretch the muscles of the lower leg
  • Rest/reduce training loadMaintain fitness with other non weight-bearing exercises
  • Shin splints strengthening exercises may help prevent the injury returning
  • Improve/Modify running techniqueRice Protocol

 

 

 

Runners Knee

Symptoms

  • Pain behind or around the kneecap
  • Pain when you bend the knee – walking, squatting, kneeling, running, or even sitting
  • Worse when walking downstairs or downhill
  • Swelling occasional
  • Popping or grinding sensations in the knee

 Causes

Misalignment of the Patella caused by

  • Tightness in the iliotibial band
  • Imbalance of the quadriceps
  • Tight calf muscles
  • Tight hamstrings
  • Weakness in gluteus medius

 Treatment

  • Restoration of muscle balance
  • Improving joint range of motion (hip, knee, ankle)
  • Flexibility exercises (Muscular)
  • Foam Rolling – ITB
  • Strengthening – Quads and Gluteus medius

Plantar Fasciitis

 Symptoms

  • Pain under the heel, usually on the inside
  • Pain when pressing on the inside of the heel and sometimes along the arch
  • Pain is usually worse first thing in the morning
  • worse throughout the day if activity continues.

 Causes

  • Tight calf muscles
  • repetitive over-stretching of the plantar fascia
  • Poor footwear choice.
  • Overweight individuals are more at risk

 Treatment

  • Dry needling
  • Rest with maintenance of fitness
  • Plantar fasciitis exercises
  • Biomechanical assessment
  • Review of running technique
  • Night Splint

 This blog was compiled in association with Eamonn Hyland

 

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I qualified with an Honours degree in Physiotherapy from Trinity College Dublin in 2004. Since graduating I have worked in St. James Hospital Dublin and have worked in all the areas of speciality within the hospital including cardiorespiratory, orthopaedics, rheumatology, care of the elderly, neurology, burns and plastic surgery among others . I have also completed a post graduate certificate in acupuncture in UCD 2009. The Physiotherapy Department in SJH has strong links with Trinity College Dublin (TCD) and I have supervised undergraduate and postgraduate physiotherapy students on practice placements and also delivered lectures on the undergraduate academic programme in TCD. I have a keen interest in all sports and currently plays with Cill Dara RFC 1st team squad, and Milltown GAA. I have previously worked as Physiotherapist to Co. Carlow Senior GAA Team, Milltown GAA, Leinster Junior Rugby Team and Cill Dara RFC. I am an experienced runner and competed in the Dublin City Marathon in 2002. I continue to participate in running events and multisport disciplines such as Gaelforce West, Gaelforce North and the Motivate Challenge. I have a particular interest in strength and conditioning. I utilise this knowledge of resistance training in the treatment of his clients. I am committed to continuous learning and development in order to ensure the optimal level of care is offered to my clients, and with this in mind I am currently undertaking a certification in Strength and Conditioning (CSCS) with the NSCA.

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