Copyright (c) 2011 Michael Martin
Chiropractors have treated a lot of runners, and they all conclude that unsuitable footwear and over-training are the main reasons of running injuries. This can also lead to the misalignment of the pelvis and the hips.
Measures that can be taken if you developed injuries from running are:
Lessen or stop your running and wait till the damage has healed.
Apply ice to the affected spot to minimize pain and swelling. Do this for 10 minutes every 2 hours.
Here are the 4 primary running injuries and how it should be managed.
Foot pain or Plantar fasciitis is an inflammation that involves the plantar fascia. The flat band of tissues at the bottom of the feet is known as plantar fascia, which sustains the foot arch. Running can worsen the soreness of the plantar fascia especially when no treatment is given and the recurring strain can lead to inflammation. Pain from the plantar fascia is worst in the morning and gradually reduces during the day.
This is caused by an increased mechanical weight on the foot arch when running. Inappropriate arch positioning or when the muscles leading to the foot are very taut further gives atypical pressure to the plantar fascia.
What to do with foot pain
Employ ice therapy and modify your running schedule. Submit yourself to chiropractic care which consists of aligning the feet, ankles, hips and lower back. Additional treatments like Laser Therapy, Ultrasound, ART, GameReady Ice Compression Therapy, Graston, Kinseio Taping Myofascial Stripping methods may be applied to the base of the feet. This type of chiropractic care has liberated runners from this dilemma.
Shin Splints are the pains that occur in the leg in the region of the tibia or shin bone. The pain is described as stabbing especially when running and the feet feel sore even at rest.
Shin splints is a slow-healing and excruciating predicament in the legs brought about by exercise and other activities like running, cycling, swimming, jumping, dancing and other sports. About 10 – 15% running injuries are shin splints. Inappropriate footwear, over-pronation of the feet and running on concrete surfaces can further exacerbate this dilemma.
What to do with shin splints
Do not run on concrete surfaces. Go and see a chiropractor who will examine the alignment and flexibility of the bones of your feet and ankles. He, in turn, will evaluate if you need to have chiropractic care. Gait analysis will be performed to confirm if you are using the correct support shoes. You may be advised to wear a different kind of running shoes if over-pronation was identified. Habitual stretching must be done when the pain has minimized as well as to avoid subsequent pains.Runner’s Knee Pain or Chondromalacia patella is described as kneecap pains which come with a crushing or cracking sound when the knees are bent coupled with inflammation and ruddiness.
Inappropriate positioning of the patella or knee cap above the knee joint instigates this problem. The unsteadiness of the pelvis or feet is the culprit behind inappropriate knee alignment as well as unevenness in the quadriceps muscles.
What to do with runner’s knee pain
Refrain from running and see a chiropractor to check your feet and pelvis alignment. The use of orthotics can help the improper alignment of the feet while chiropractic adjustments can be performed to balance the pelvis. Once the pain has settled, you can do exercises to intensify the vastus medialis obliquus muscle (this is one of your thigh’s quadriceps muscles) to put off its recurrence.Iliotibial Band Syndrome (ITBS) is a frequent injury to the thigh which is linked with activities such as running, hiking, cycling and weight-lifting.
What to do with ITBS
Desist from running on hilly surfaces and do some stretching exercises after running. Likewise, put ice on the area once you feel sore and relax. Massage the outer part of your leg to lessen the pain and tautness. Let a chiropractor examine your pelvis and feet for any disproportions. Some diagnostic procedures may be required by your chiropractor that may include Active Release Techniques (ART), Ultrasound, Laser Treatment and adjustment of your feet, knees, ankle and hips. When you can already tolerate the pain, draw out the tensor fascia lata muscle which is situated in your thigh and your gluteal muscles. This can prevent the recurrence of this condition.Most running injuries can be corrected by chiropractic alignment. Therefore, if you notice any symptoms of the above injuries, see a chiropractor immediately. These running injuries can be helped through chiropractic care. Early detection and management of the condition can thwart the progression of the disease to a more serious one.