Common Running Injuries

Patellofemoral Pain Syndrome:
· Refers to pain and/or tenderness behind or around the patella or kneecap
· Can result from irritation to the back of the patella, usually through improper tracking of the patella as it rides up and down the femur or thigh bone
· Common symptoms include a gradual onset and pain with prolonged sitting; descending is usually worse than going up stairs or hills
· Causes include the position of the patella, over-pronation (or turning in at the foot/ankle), tightness of the hamstrings or calf muscles, muscle imbalance, training errors and foot wear
Plantar Fasciitis:
· Refers to inflammation of the plantar fascia, which is a span of thick connective tissue on the sole of the foot running from the heel to the base of the toes
· Results from repetitive stress or overloading of the plantar fascia
· Common symptom is pain on the bottom of the heel, usually worse in the morning and with increased activity
· Causes include over-pronation (or flat-foot), high arched feet, tight calf muscles, foot wear and training errors
If you find yourself with a Minor Running Injury, try the following “RICE” principles:
R = restrict the activity and rest the injury
I = ice for twenty minutes every two-three hours for the first twenty-four - seventy-two hours post-injury
C = compression; a tensor applied firmly but not too tightly to reduce swelling
E = elevation to help reduce swelling
A small, occasional ache can turn into a continuous, activity-preventing pain. Don’t wait until that happens. Come and see us. You will speed up your recovery and prevent re-injuring yourself.