Running Injuries

Running Room – Aug. 21, 2007
INJURIES

1) Acute Injuries:
Cuts, scrapes, blisters, strains, sprains, bruises, etc
Usually easily identified and treated
“RICE” – Rest, Ice, Compression, Elevation (typically 10-15 min of ice, 10 min no ice, repeat 2-3x)
Removal of cause if applicable (i.e. chronic rubbing will cause blisters)
2) Chronic Injuries:
May take weeks, months, etc to develop
Nature of injury more difficult to identify
Causes :
i. Repetition ii. Surface/Environment iii. Postural Alignment iv. Improper Biomechanics
v. Poor Footwear/equipment vi. Over-training/improper training vii. Lack of regular stretching viii. Old shoes ix. Muscle imbalances
x. A combination of factors
Condition
Causes
Signs & Symptoms
Treatment
Stress Fracture
An overuse condition where muscles are unable absorb loads and forces are subsequently transferred to bone
Progressing too rapidly
Unusual surface impact
Poor shoes
More common in women
Sharp pain and tenderness to the touch
Pain with running
Swelling

RICE
Pain-free activity for 6-8 weeks to allow it to heal

Hamstring Strain
A tear in one of the hamstring muscles (Semitendinosis, Semimembrinous, Biceps femoris
More common during sprinting
Acute OR Chronic
Sudden pain
Muscle spasm
Swelling and bruising

IMMEDIATE: RICE
Recovery: Compression bandage, heat
Can require surgery if bad enough
Iliotibial band Syndrome
Pain over lateral femoral epicondyle (side of knee)
Overuse may cause shortening
Repetition causes inflammation
Pain, initially relieved by rest
Pain might radiate forwards and downward
Worse when running especially downhill
RICE
IT Stretching
Anti-inflammatory medicine
Ultrasound, corticosteroid injection, orthotics?

Patellofemoral Syndrome
Pain on, under or around kneecap

Damage to underside of kneecap
Improperly aligned patella
Weak quadriceps
Pronation of feet
Grinding noise (crepitus)
Pain going up and down stairs or after prolonged sitting