Runner's Injuries

Do you find yourself over training? If you don’t provide your body with the adequate rest required after training, you only put yourself at risk of injury! Listed below are just a few of the many common Overuse Injuries of the Lower Limb;

Injury: Achilles Tendonitis
Pain Site: Lower calf, Achilles
Common Casual Factors:
- tight calf muscle
- poor eccentric calf strength
- poor foot mechanics/shoes
- training error

Injury: Patella Tendonitis
Pain Site: Anterior knee below patella (front of your knee below your knee cap)
Common Casual Factors:
- tight rectus femoris
- poor eccentric quadriceps control
- overtraining
- poor warm up

Injury: I.T.B Friction syndrome
Pain Site: Lateral Knee
Common Casual Factors:
- tight I.T.B
- poor hip control
- poor foot mechanics/ shoes

Injury: Plantar Fasciitis
Pain Site: Under heel, sole of foot
Common Casual Site:
- breakdown of plantar fasica
- tight calf
- poor calf control
- poor foot mechanics/ shoe
- overtraining

Terminology
Eccentric: An eccentric contraction occurs when a muscle develops tension whilst lengthening and there is an increase in joint angle. This is also known as “negative” work.
Lateral: away from the centreline of the body.

Ref; “Fitness – A systemic Approach”, 1996, Tony shield & Leo Young
“Resistance Training”, 2005, ADFPTS Student Handbook

Do it yourself Rehabilitation/Treatment:

Plantar Fasciitis- If your suffering from a minor case of plantar fasciitis, treatment can be as simple as rolling a golf ball underneath your foot, followed by stretches holding for 30-40 seconds. This method massages your muscle and helps to relieve that built up pressure and pain you’re experiencing. You can’t just settle for doing this once a day, from personal experience, this not only has to be done post training, but any chance you have during the day; eating your meals, on the computer, watching TV at home, reading a book, anytime your sitting stationary. It seems so minor but the results are amazing and cost effective.

I.T.B Friction Syndrome – Again for relief from minor pain, get yourself a long piece of cylindrical hard foam. Lying on your side, slip the foam underneath your thigh (so it is now positioned on the outside of your thigh) Roll up and down on the foam – massaging your I.T.B, and releasing the pressure built up. Finish with stretching your I.T.B for a good 30-40 seconds.

Stretch for your Achilles - Place one foot firm on the ground, maintaining equal weight through your foot. Now on the same leg, draw that knee down towards the ground keeping your heel firm on the ground.

Remember runner's, if you've got any questions and perhaps want tips for other injuries, send through a comment and I'll get back to you as soon I know the answer!

Train Hard, Train Smart!