Like a finely tuned machine, you run through the streets and the beaches of the Cayman Islands.
Unfortunately, also like any machine, you break down with use.
Most runners can look forward to an eventual injury due to the cumulative effects of the sport. This is magnified when runners increase their mileage – as the distances increase, so do the number of aches and pains.
Your chiropractor forms a vital link in your sports medicine package. Treatments for a running-related injury may include: cold laser therapy, acupuncture, deep tissue muscle release, ultrasound, chiropractic adjustments, orthotics, support taping, nutritional counselling and assisted stretching.
Runners can be very stubborn when it comes to admitting they have an injury. A little knowledge about the most common running injuries can be the difference between being side-lined for a couple of weeks or a couple of months.
Here are some of the most common cumulative injuries that affect runners.
Stress fracture
Like a paperclip that is bent back and forth until it finally breaks, so too do the bones of our body. This overuse injury can occur when the muscles are overtired and are no longer able to properly lessen the shock of repeated foot impact.
When this happens the muscles transfer the shock of impact to the bones. Over time, this can lead to small cracks or fracture.
The most common areas for stress fractures are the small bones of the mid foot, the heel and the shin bone. Runners who increases their mileage too quickly are particularly susceptible to this fracture.
Hip bursitis
We have bursas throughout our bodies wherever we need smooth movement between two tissues. In the case of the hip, a bursa rests between the bony side of the hip and the tendon that passes over this bone.
When the bursa becomes inflamed, called bursitis, every movement of this tendon causes pain. Treatment will often involve review of footwear, cold laser, ultrasound and stretching.
Iliotibial band syndrome
The IT band starts at the side of the hip as a small muscle. The muscle becomes a fibrous band as it travels to the knee and finally attaches to the side of the shin.
The most noticeable symptoms are swelling, pain and possibly a clicking sensation at the outside of the knee. This clicking at the knee leads many runners to incorrectly believe they have a knee injury.
Treatment involves correcting any muscle/gait imbalances, rest, ice, deep tissue release, cold laser therapy and ultrasound.
Patellofemeral pain syndrome
Also known as Runner’s Knee, this condition is marked by pain felt around and under the knee cap. This knee pain is due to irritation of the cartilage on the underside of the kneecap.
The kneecap is built to glide up and down through a groove, but it is also possible for it to move side to side, tilt and rotate. All this movement means irritation can occur due to a variety of factors that affect the correct movement of the kneecap in its groove.
The first treatment is rest, followed by examination to determine the cause of the tracking disorder. Therapy often includes orthotics, strengthening exercises and cold laser.
Shin splints
Shin splints can occur in either the front or the back of the lower leg.
Runners with altered foot mechanics, who run on unfavourable terrain or increase their mileage too quickly can easily develop shin splints.
The extra work load on the muscles leads to fatigue and eventually inflammation.
Treatment will be a combination of rest, taping, orthotics, cold laser therapy and footwear modification.
Achilles tendonosis
Injuries to the Achilles tendon can be slow to heal. As this injury drags on, a degenerative process can develop leading to changes in the structure of the tendon called tendonosis.
Treatment is similar to shin splints with the addition of specialised exercises, called eccentrics, to strengthen tendons.
Plantar fascitis
The plantar fascia is a sheet-like tissue that is on the bottom of foot from the heel to the ball of the foot.
Injury to the plantar fascia is often due to prolonged mechanical stress from poor foot
mechanics.
These poor biomechanics can be due to tight calf muscles or altered foot alignment. Sufferers describe a bruised feeling which is most noticeable first thing in the morning.
Treatment usually involves a combination of massage, stretching, changes in footwear (or orthotics), cold laser or shock-wave therapy.
Dr. Jemal Khan is a chiropractor based in the Cayman Islands.
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