Common Running Injuries East Carolina University常见的跑步损伤东卡罗来纳大学.pptVIP

Common Running Injuries Patellofemoral pain Knee injuries are most common for runners Patellofemoral pain Maltracking of the patella (knee cap) at the knee Pain behind patella at foot strike mostly (pain also with stairs and after sitting for a while) Treatment Taping may help May be related to foot pronation May be related to weak hips Strengthen quads in midrange Patellofemoral pain Hip strengthening Squats (NOT FULL) Single leg squats (NOT FULL) Backward walking with elastic bands Controlled landings IT Band Syndrome Pain on outside of leg or at knee Usually due to tightness May also be due to weakness of the hip Overpronation Treatment Lamppost Stretch Seated stretch STRENGTHEN HIP Posterior Tibialis Tendonitis Pain behind medial malleolus (inside of ankle) Due to excessive pronation Rest and ice initially Prevention Strengthen posterior tib Single leg standing Strengthen hip abductors and ERs Tarsal Tunnel Syndrome Symptoms Pain behind medial malleolus Referred pain on medial and lateral plantar surface of foot Numbness and tingling Possible weakness of foot muscles SERIOUS CONDITION Achilles Tendonitis Pain in distal 1/3 of posterior calf May be due to weakness of calf Stretch HAMSTRINGS Stretch CALF Prevention Strengthen calf and hamstrings May use heel lift during initial flare up Tibial Stress Fracture Usually in distal 1/3 of tibia Point tenderness over tibia Not diffuse Not over muscle belly Seen more in women than men Due to excessive repeated stress Usually vertical Tibial Stress Fracture Treatment REST!!! Decrease mileage Isometrics Orthoses Depends on foot type Shoes Depends on foot type and motion Sprains Most common injury at the ankle Lateral (outside) 90 to 95% of sprains Anterior talofibular ligament Calcaneofibular Posterior talofibular Bifurcate ligament Sprains Grading Grade I Minimal functional loss Mild swelling Microtearing Tender Mild pain Able to run in 1-2 days Grade II Moderate functional loss (difficulty wal