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Hitting hard pavement and trying to go large distances before you’re ready can result in serious injuries in knees, feet, and shins. Here are 3 common exercise injuries and Blackstone Orthopedics & Sports Medicine wants to show you how to prevent them.
1) Foot Injuries
The foot can be affected by several different injuries including plantar fasciitis and Achilles tendon problems. Plantar fasciitis includes the thick band of tissue that supports your arch. It could become inflamed or even breakdown if there is repeated loading of this tissue. Plantar fasciitis can cause runners or walkers to feel a sharp stabbing pain in the morning under the heel.
To help with this problem, you should ease into longer distances so you strengthen your foot. If you have the pain already, stretch out the plantar fascia and deep massage the arch. You can use a golf ball to do so, which will increase the blood flow to aid in healing. In some cases, using orthotic inserts in your shoes once you have pain will help ease it.
Achilles tendon problems can commonly occur in people that perform a lot of outdoor cardio. The Achilles tendon is the thick tendon that is right above your heel and is one of the most common causes of pain. Some runners can get microscopic tears and thicken over time. If pain has developed, it is important to stretch and decrease impact on the tendon until pain decreases. It is also very important to re-strengthen calf muscles before returning to your previous levels of running.
2) Shin Splints
Another common injury that affects runners and walkers is shin splints. This pain usually occurs along the inner edge of the shinbone or tibia. If we put extra demands on our legs, the pain tends to intensify. The tendons, muscles, and bones can become inflamed and without proper rest, the condition can worsen. The best course of treatment is to ice shins to control the immediate pain. If pain worsens after 1-2 weeks of modified activity in the front of the tibia, be sure to see a doctor. Untreated shin splints can result in stress fractures, so it’s important to listen to your body.
3) Runner’s knee
Runner’s knee does not cover one specific injury, instead it covers various pains with different causes. Typically runners experience femoral syndrome, which is pain under the kneecap. Pain in the kneecap usually occurs when there is a tracking problem, triggering inflammation and injury to the knee cartilage.
If pain is felt around the outside of your knee, this could actually be related to the IT band which is a tendon that runs around the outside of your thigh and attaches just below the knee. Practicing good running and walking techniques can help with the pain. Another way to help stretch the tendon is to get a long foam roller and lay on your side so the thigh touches the tube. This will help to strengthen the tendon as well as stimulate the blood flow, reducing inflammation.
When should you see a Doctor?
You should make an appointment with Blackstone Orthopedics & Sports medicine to see an orthopedic surgeon if:
1) Pain is present during non-athletic activity.
2) Pain becomes worse at night
3) Pain becomes prominent in high-risk areas such as your groin, the front of the lower leg or the foot.
4) Pain does not subside with 1-2 weeks of modified activity.
To make an appointment with one of our experienced orthopedic surgeons, visit our website or call to be seen at any of our 8 locations at (800) 725-3037.
