Runners are a unique group. Their drive and determination is unsurpassed. After practicing massage therapy for 10 years as an
RMT, I have treated many runners. I have also treated many running injuries. The single biggest mistake that runners make is to keep pushing themselves while injured. This prolongs the recovery process and turns an acute problem into a chronic one. If we don't see them at the acute stage we most certainly do when the injury has turned into a chronic problem. Optimally, we would like to see athletes on a regular basis to minimize the chance of injury.
All our therapists at Everest Therapeutics Inc. have training in treating running injuries. Personally, I enjoy treating and educating runners. We are a running family. My wife has run half and full marathons. She has also coached running clinics. While she was competing in the Penticton Iron Man, I was able to see first hand how her body needed and responded to regular massage therapy. She ran across the finish line as if she had just finished a 5k.
The following list includes some of the more common running injuries and what can be done to treat them:
Iliotibial Band Friction Syndrome The Iliotibial (IT) band is a thick band of connective tissue that runs down the outside of the leg from the upper thigh to the knee. When the knee flexes and extends, the IT band slides over the bony part on the outside of the knee causing friction.
Commonly, the runner feels an ache on the outside of the knee, aggravated by running, particularly on downhill, unlevel courses and longer runs. You may find yourself walking with a stiff knee to avoid pain.
This condition can be brought on by tightness of the Iliotibial band and the hip muscles that blend into it. Weakness and atrophy around the hips are factors. Biomechanical issues such as pronated feet, bow legs or weak buttock muscles can cause this to occur.
This is an inflammatory condition and therefore ice needs to be applied after movement. You want to rule out other conditions. A visit to Everest Therapeutics will determine the true nature of your injury. Your therapist will educate you on when to use hot and cold therapies. It is important to start stretching the Iliotibial band gently for one minute at a time. If it is not inflamed, heat the area for 5 minutes before stretching. Stretch the ITB for 3 repetitions and ice the area afterwards. You need to start to strengthen the side buttock muscle (gluteus medius), which is an important pelvis stabilizer. If you are training for an event, it is important to see us on a regular basis.
Achilles Tendonitis This tendon is located in the back of your calf. It connects your calf muscles to your heel. It is an extremely strong tendon and if injured must be addressed ASAP.
The physiology behind this injury is micro tearing of the tendon fibers. This results in inflammation and micro scarring to be produced. This condition can turn chronic and prevent the runner from running.
The runner typically feels morning pain and stiffness, which may ease with walking. Initial soreness when running is commonly reported and this may ease with activity and then returns several hours after the runner has stopped moving. Pain is increased when running uphill.
This condition is brought on by tight calves, stiffness at the heel or ankle joints and too great of an increase in mileage, speed or gradient.
This is an inflammatory condition and therefore ice needs to be applied after movement. You want to rule out other conditions. A visit to Everest Therapeutics will confirm the true nature of your injury. Your therapist will educate you on an appropriate hydrotherapy program. It is important for the runner to cease running until there is no longer pain during or after exercise. Do not do hills and speed work. Ice the heel area when you feel pain or after any prolonged movement activity. You need to slowly stretch this tendon and increase its mobility. At your therapy appointment, work will be done on this tendon and an exercise program will be explained to you. After a couple of treatments, you will have mastered the stretches and home care required to deal with this condition.
Shin Splints This condition occurs deep in your lower leg muscles and results in micro tearing and inflammation where the muscles attach to the shinbone.
Runners typically complain of pain along the front and inside of the shin, it increases after several minutes of exercise and may decrease as you continue to exercise. Pain gradually returns after exercise and you may notice a change in your gait. If your foot goes numb or looses circulation you want to have it examined. You might have Anterior Compartment Syndrome.
Shin Splints are a result of biomechanical issues. Overpronation can cause your muscles to work much harder to control your foot while running. You may also have inadequate ankle flexibility. If you can't pull your foot up towards your knee, your foot will be forced to pronate more to compensate.
This is an inflammatory condition and therefore ice needs to be applied after movement. You want to rule out other conditions. A visit to Everest Therapeutics will confirm the true nature of your injury. Your therapist will educate you on when to use hot and cold therapies. You also want to decrease your mileage and run on softer surfaces or take an extra day between training sessions. Always check your shoes; it could be a lack of support.
Plantar Fasciitis This condition affects the bottom of your feet. Plantar Fascia is a thick band of connective tissue that supports the arch of the foot and runs from the base of the heel to the base of the toes. It is a painful inflammatory condition.
The runner will complain of pain along the arch or bottom of the heel. The pain is worse in the morning and especially the first few steps after getting out of bed. It also aches after running. You may feel like a cramp in the arch that won't go away.
Runners are a passionate bunch. You are typically highly motivated and dedicated to the sport. Please do not let signs and symptoms go unchecked. You need a regular check up if you're training.
