IC RUNNING CLUB

We don't run, we just talk about it!

ILLIOTIBIAL BAND SYNDROME

The illiotibial (I.T.) band is a long, thick fascia that originates from the outer hip area and attaches to the lower portion of the knee just below the joint.

CAUSES of I.T. band syndrome include training errors, poor flexibility, bowlegs, excessive foot pronation, and improper training shoes.

TREATMENT: icing for 20 minutes 2-3 times a day, stretching 2-3 times a day, reducing training load, anti-inflammatories, orthodics in the case of excessive foot pronation or supination and evaluating your training shoe.

ACHILLES TENDON

 The Achilles tendon is the strongest and largest tendon in the body. It is a tendinous structure (attaches muscle to bone) that forms from a combination of the gastrocnemius-soleus muscles located in the calf. The tendon attaches to the heel bone (calcaneus) and causes the foot to push off (plantar flex) when the calf muscles tighten. Achilles Tendonitis is an inflammation of the Achilles tendon. Tight calf and hamstring muscle often contribute to Achilles and tendonitis and slow recover. The most common mistake runners make regarding the Achilles tendon is ignoring pain in the early stages.

 

CAUSES: tight calf muscles, tight hamstring muscles, excessive foot pronation, too much hill training too soon, and inappropriate training shoes.

TREATMENT: ice 20 minutes 2-3 times a day, stretch calf and hamstring mucles, make sure that your wearing proper running shoes, decrease mileage.

PLANTAR FASCITIS

The Plantar Fascia is made up of a tough connective tissue called fascia that spans from the heel to the ball of the foot. When this tissue becomes inflamed, pain is felt along the bottem of the foot, often centering near the heel. If not treated, this may led to a heel spur.

 

CAUSES: obesity or excessive weight, excessive pronation, training errors, poor flexibility, flat arches, and high arches.

TREATMENTS: ice 20 minutes 2-3 times a day, stretching the calf and hamstring muscles, reducing training load, anti-inflamatories, orthodics and evaluating your training shoe.

RUNNERS KNEE

Runner's knee involves the quadriceps, parellar tendon and kneecap. When the kneecap does not track smoothly in its femoral groove, the patellar tendon and knee cap. When the kneecap does not track smoothly in its femoral groove, the cartilage in the knee cap gets soft and inflamed. This is called chondramalacia. When the patellar tendon becomes inflamed and painful, the condition is known as patellar tendonitis.

 

CAUSE: tight quadriceps muscles, tight quadriceps muscles, biomechanical problems, tight calf and hamstring muscles, excessive foot pronatin, knock knees, weak vastus medialis, and improper running shoes.

TREATMENT: ice, rest, stretching the quadriceps and calf muscles, strengthening the vastus medialis, anti-inflammitories, orthotics, and evaluating your training shoes.

SHIN SPLINTS

Definition: Inflammation of the tendons on the inside of the front of the lower leg. (Sports-medicine specialists don't like to use the the term "shinsplints" because it commonly refers to several lower-leg injuries. We'll use it anyway but focus on the specific problem that is the most common: tendinitis of the lower leg.)

Symptoms: An aching, throbbing or tenderness along the inside of the shin (though it can radiate to the outside also) about halfway down, or all along the shin from the ankle to the knee. Pain when you press on the inflamed area. Pain is most severe at the start of a run, but can go away during a run once the muscles are loosened up (unlike a stress fracture of the shinbone, which hurts all the time). With tendinitis, pain resumes after the run.

Causes: Tired or inflexible calf muscles put too much stress on tendons, which become strained and torn. Overpronation aggravates this problem, as does running on hard surfaces, such as concrete sidewalks.

 

Beginning runners are the most susceptible to shinsplints for a variety of reasons, but the most common is that they're using leg muscles that haven't been stressed in the same way before. Another common cause of shinsplints among beginners is poor choice of running shoes, or running in something other than running shoes. Runners who have started running after a long layoff are also susceptible to shinsplints because they often increase their mileage too quickly.

Self-Treatment: Many runners experience mild shin soreness, which usually can be tolerated. "If shinsplints hits you at the beginning of a season, a certain amount of running through it will help the body adapt," says David O'Brian, D.P.M., a podiatrist in Roselle, Illinois. "But if it's a persistent problem, you shouldn't run through it."

If it does persist, ice the inflamed area for 15 minutes three times a day and take aspirin or ibuprofen. Ice immediately after running. To hasten recovery, cut down on running or stop altogether. Recovery time: two to four weeks.

Medical Treatment: If the injury doesn't respond to self-treatment and rest in two to four weeks, see a podiatrist, who may prescribe custom-made orthotics to control overpronation. Ultrasound and anti-inflammatories may also be prescibed. Surgery is rarely required.

Alternative Exercises: Nonimpact exercises such as swimming, pool running, walking, cycling in low gear.

Preventive Measures: To stretch and strengthen the tendons and muscles in the front of the leg, sit on a table or chair and loop an ankle weight around your foot. Without bending your knee, move your foot up and down from the ankle. Or have a partner grasp the foot to provide resistance.

You can also strengthen the lower leg with band exercises. Anchor one end of an exercise band to a heavy object, such as the leg of a sofa. Stretch the band, then loop it around the end of the foot. Move foot up and down and side to side against the band's resistance to exercise different muscle groups. The band can be ordered from a doctor or bought at some sporting goods stores. Ask for "tension tubing."

Finally, make sure to wear motion-control shoes--and orthotics if your doctor says you need them. Don't run in worn-out shoes. Warm up well and run on soft surfaces. Avoid overstriding, which puts more stress on shins.