Common Types of Running Injuries - Symptoms of Running Injuries
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Runners Knee Injuries
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Runners Knee
Usual symptoms of this running injury include pain directly under the kneecap, or the surrounding area. Climbing or descending
stairs may cause knee pain. Usually the runners knee - running injury responds well with biomechanical evaluation and an orthotic, when indicated.
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Heel Pain / Arch Pain
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Heel Pain - Arch Pain - Plantar Fasciitis
Common type of running injury - varies from a slight tightness in the bottom of the foot to an intense heel pain that may worsen when
getting out of bed in the morning and the pain may lessen after a few steps. The pain is often reproduced if the toes are dorsiflexed (pulled up). An X-ray will sometimes reveal the running injury, known as plantar fasciitis, as a "heel spur" on the bottom of the heel. This is usually due to an overpronation problem
that will respond well to the use of a runners orthotic. (Orthotics can be used to prevent a large number of running injuries.)
With plantar fasciitis, the pain is more severe when running on the balls of the feet. If pain is more intense on heel contact, a condition called Heel Spur Syndrome could be present.
Heel Spurs result from excessive ossification (bone formation) due to the constant pulling of the fascia at the point where the fascia inserts on the bottom of the heel, and can be extremely painful.
More on heel pain >>>
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Runners Ilio-Tibial Band Syndrome
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Ilio-Tibial Band Syndrome
These running injuries can manifest themselves anywhere along the entire length of this highly fibrous connective tissue. Running from
along the hip to the knee. At its worst, pain can be very intense at either the outside of the hip to the outside of the knee. A complete biomechanical
evaluation, foot to hip, is needed to diagnose the problem and prevent further running injuries. Stretching can aggravate running injuries of this type.
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Avoiding Running Injury
Softer Surfaces
Try running on a softer surface. The less compressed the surface, the
softer. Stay away from concrete, look for asphalt or even better,
run on packed dirt or grass to avoid running injuries.
How to avoid plantar fasciitis - one of the
most important elements is maintaining a healthy weight so that tension on the plantar fascia is
reduced.
Also, your shoes need to fit well and
with ample cushioning and support for the heel, arch, and ball of the foot --
distributing weight evenly throughout the foot.
Another tip for plantar fasciitis - avoid walking barefoot on hard surfaces and
do not wear heavily worn out shoes - especially shoes used for running or exercising.
Always start off slowly and ease into new routines in order to prevent sudden or excessive stress on tissue.
Warm up and stretch -- the greater the flexibility - the less your tissue is susceptible to damage.
Return to Training
Post-Running Injury - before returning to road running, to prevent re-injury you can
ease into training with water running, cycling, or a running on a treadmill.
Straighter Paths
Avoid tight turns - look for slow curves and straight paths.
Running on an indoor track is the worst. Its combination of a hard surface
and tight turns makes the indoor track especially stressful on the shin.
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San Diego Chiropractic Care
General & Sports Chiropractor
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""I have relied on and trusted Dr. Keith Jeffers
for my back and sports injuries."
Ron Tabb
'83 Boston Marathon 2:09:31
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Best Sports Injury Clinic
Competitor Magazine Award
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"I wouldn't have made the U.S. 1988 Olympic Team without your help!"
Steve Scott
American Mile Record 3:47:69
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Chiro Facts
- Overuse injury is the most common type of running injury.
- The Running injury is often due to
inadequate warm-ups, training errors, running style, footwear or environmental conditions.
- Approximately 75% of running injuries happen from the knee downwards.
- Knees are the most common body part to suffer injury accounting for 25% of running injuries.
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