The Top 6 Running Injuries Seen By Physiotherapists

By: Leanne Loranger, PT

For many Canadians running is the leisure activity of choice. With the warmer weather, many people move their exercise programs outside. Some may even participate in weekend fun runs, fundraising races, and more serious running competitions and marathons. But even if you are running inside, on a treadmill, all that running comes with the risk of injury.

Running injuries often affect the legs, knees and feet.

Legs

1. Shin Splints (Tibial Stress Syndrome)
Inflammation of the muscles at the front of the leg, between the knee and the ankle. Shin splints can be the result of several issues. Among runners, shin splints are thought to be caused by overuse, running on hard surfaces or on hills and poor foot and ankle control that leads to over-pronation when running (excessive inward ankle rotation).2

Knees

2. Front of the knee (Patello-Femoral Syndrome)
Pain at the front of the knee, often caused by a combination of changes in the cartilage lining on the back of the knee cap (patella), pressure between the knee cap and the thigh bone (femur), or misalignment between the knee cap and the thigh bone.1  

3. Outside of the knee (Iliotibial Band Syndrome)
Pain on the outside of the knee caused by friction between the bones of the knee joint and the thick ligament on the side of the thigh (Iliotibial band). Thought to be made worse by weakness of the hip muscles as well as running downhill and running excessive distances in a week.4

4. Knee joint (Meniscal Injuries)
Although more common with sports that involve twisting motions through the knee (such as football or soccer) than with running alone, meniscal problems can be the result of repeated small injuries that lead to the breakdown of the cartilage lining of the knee joint which in turn causes inflammation.5 Although often not caused by running, meniscal injuries can be made worse by running, especially running excessive distances in a week.

Feet

5. Heel pain (Plantar Fasciitis)
Heel pain that is caused by repetitive minor trauma to the thick ligament on the bottom of the foot that supports the foot’s natural arch. Excessive weight, weakness of the small muscles of the foot that support the arch, poor footwear, running and especially a sudden increase in running distance/intensity are all thought to contribute to plantar fasciitis.3

6. Ankles (Achilles Tendinopathy)
Inflammation of the thick tendon at the back of the ankle. The Achilles tendon is the attachment for the muscles that help you to push off when running, walking and climbing stairs. Repeated minor trauma to the tendon that doesn’t heal properly can lead to inflammation, pain and stiffness.6

As you can see, many of these injuries are either thought to be directly caused by or are made worse by overuse, especially unfamiliar overuse (for example when you set out to run a marathon by well, running a marathon rather than gradually working up to that distance). This results in injury and inflammation.

How to prevent running injuries

Take a break!
Often runners are reluctant to seek treatment,7 perhaps because they don’t want to be told to put their training on hold, however that is exactly what needs to happen in order to fully recover from the injury.

Listen to your body.
Some authors have suggested that more experienced runners are less likely to suffer an injury because they are more likely to pay attention to their bodies7 and because they have built up their ability to run over time.

Check your shoes.
There are many schools of thought on the subject of which type of shoe is best for running and remarkably little evidence to support a specific recommendation. Anecdotal evidence does however seem to suggest that if you are struggling with a running injury, it might be time to replace your old running shoes.8

Increase your distance over time.
An increase in the distance run in a week seems to be associated with an increased risk of injury. When increasing your distance, good practice is to do so gradually and to be cautious about how many consecutive days you spend running.7,8

Cross Train
Maintaining flexibility and strength will help to prevent injury by maintaining a balance between muscles used for running and their counteracting muscles. When injured or on off-days some activities to consider include: cycling, swimming, water jogging and cross country skiing as well as weight training. Not all of these activities will be appropriate for every injury, for example cycling may aggravate an Iliotibial Band Syndrome.4 Your physiotherapist will be able to give you specific advice about what activities will allow you to be active without aggravating your injury.

How physiotherapy can help:

• Provide advice on exercise and stretching.
• Help address muscle strain and imbalance.
• Apply anti-inflammatory modalities such as ice or ultrasound.
• Provide advice for your return to running including recommendations about footwear and other supports.
• Provide advice for home management of the condition, both during the acute phase and to help prevent future injury.

Please click the above logo to learn more about our Physiotherapists today!

Employment Opportunity - Physiotherapist

FULL-TIME or PART-TIME position available

Endurance on 8^th Health Centre is providing competitive compensation to any potential applicant interested becoming a part of a multidisciplinary team in a low stress environment.  Full Patient Load Available.

Qualifications Required:

Level 2 manual skills or higher and needling skills preferred (IMS and Acupuncture). 

Interest/experience in Orthopaedics, Private Practice, and Sports Therapy would be an asset.

Hours:                             Years of Experience:                    Start Date:

Flexible                           At Least Two Years Experience                 Immediately

PLEASE CONTACT:

Endurance on 8^th Health Centre

260, 607-8^th Avenue SW

Calgary, AB T2P 0A7

PH: (403) 265-8383

Fax: (403) 265-8039

Email: info@endurance8health.com

Website: www.endurance8health.com

Gunn IMS Treatments Now Available at Endurance on 8th Health Centre!

What is Gunn IMS?

Supersensitivity and muscle shortening cannot be operated on and ‘cut away,’ while ‘painkillers’ and other analgesic pills only mask the pain (often poorly) and promote toxicity, compounding the problem. Neuropathy only responds to a physical input of energy.

Intramuscular Stimulation (IMS) is a total system for the diagnosis and treatment of myofascial pain syndromes (chronic pain conditions that occur in the musculoskeletal system when there is no obvious sign of injury or inflammation). IMS is grounded in Western Medical Science, and has a solid foundation in its radiculopathic model of pain, which is now supported by many experts in the field. It was developed by Dr. Chan Gunn while he was a physician at the Worker’s Compensation Board of British Columbia in the 70′s, where he investigated the large number of mysteriously stubborn cases after frustration with the ineffective modalities at his disposal. The treatment, which utilizes acupuncture needles because they are the thinnest implements available that are designed to penetrate deep within muscle tissue, specifically targets injured muscles that have contracted and become shortened from distress.

 

IMS relies heavily on a thorough physical examination of the patient by a competent practitioner, trained to recognize the physical signs of neuropathic pain. This physical examination is indispensable since chronic pain is often neurological as opposed to structural, and therefore, invisible to expensive X-rays, MRI Tests, Bone and CT Scans. Failure to recognize these signs will result in an inaccurate diagnosis, and thus, a poor starting point for physical therapy.

The treatment involves dry needling of affected areas of the body without injecting any substance. The needle sites can be at the epicenter of taut, tender muscle bands, or they can be near the spine where the nerve root may have become irritated and supersensitive. Penetration of a normal muscle is painless; however, a shortened, supersensitive muscle will ‘grasp’ the needle in what can be described as a cramping sensation. The result is threefold. One, a stretch receptor in the muscle is stimulated, producing a reflex relaxation (lengthening). Two, the needle also causes a small injury that draws blood to the area, initiating the natural healing process. Three, the treatment creates an electrical potential in the muscle to make the nerve function normally again. The needle used in IMS, by stimulating muscle spindles, essentially becomes a specific and unique tool for the diagnosis of Neuropathic Muscle Pain.

The goal of treatment is to release muscle shortening, which presses on and irritates the nerve. Supersensitive areas can be desensitized, and the persistent pull of shortened muscles can be released. IMS is very effective for releasing shortened muscles under contracture, thereby causing mechanical pain from muscle pull. IMS, in effect, treats the underlying neuropathic condition that causes the pain. When competently performed, IMS has a remarkable success rate, as proven by the amelioration of symptoms and signs, even for chronic back pain with root signs.

IMS is comparable in some ways to acupuncture; however, there are a number of important differences. IMS requires a medical examination and diagnosis by a practitioner knowledgable in anatomy, needles insertions are indicated by physical signs and not according to predefined, non-scientific meridians, while subjective and objective effects are usually experienced immediately.

We are excited to announce that Gunn IMS will be available at Endurance on 8th Health Centre effective February 2014!

Click "here" for more information and to schedule your appointment today!

Flexibility and Yoga Camp

Loosen up your stiff joints and tight muscles with our flexibility and yoga bootcamp!

Endurance is proud to present this 45 minute class dedicated to increasing your range of motion and performance and reduce chance of injuries!  Learn some great stretches to relieve your sore muscles and gain flexibility with some great yoga inspiration! 

Who: Lara Schamotta
What: Stretching, flexibility, yoga and relaxation
When: Fridays
Start date: March 6, 2015
End Date: April 10, 2015
Time: 12:10 pm - 12:55 pm 
Duration: 6 weeks
Cost: $140.00 
Things to bring: Yoga mat & water

All are welcome to join the class after January 16!  There are only two spots left! 

Click here to register or call us at 403-265-8383. You may also register online here.  Limit 6 people per class!

Mama said knock you out.

E8 Fit camps are back with a great way to burn off those holiday calories!

Endurance hosts for the first time ever a high energy Muay Thai fitness bootcamp for clients of all fitness levels.  This 50 minute intense workout involves Muay thai, kickboxing, core, and abs. 

Muay Thai and kickboxing, both contact sports, can be used for self-defense and general fitness.Muay Thai, which orginated in Thailand, is also known as the "the art of eight limbs," mainly because it uses both knees, hands, legs, and elbows to attack their opponent. Almost every action made during Muay Thai requires the movement of the entire body which is perfect for a full body workout!

Kickboxing was developed from Muay Thai, boxing, and karate, or also known as a hybrid martial art. This sport of defence and attack involes both punching, with boxing gloves, and kicking with bare feet. 

Jason Meller Can Fit Pro

Jason Meller is a Muay Thai Kickboxing instructor and fighter with Team Smandych Muay Thai here in Calgary.  Jason has been training and competing in  Muay Thai and Kickboxing for a little over 9 years now.  His travels have led him to train and compete in Canada, United States and Thailand.  He is well versed in training people for whatever that individual's goals may be.  Jason's knowledge of Muay Thai and Kickboxing allows him to alter training sessions to suit the training environment.  Weather looking for a new form of exercise, just wanting to tone up or maybe thinking of competing, a Muay Thai Kickboxing workout can generate quick results for every individual.  Along with Jason's experience with Muay Thai and Kickboxing he is also a massage therapist and certified Canfit Pro group fitness instructor.

Where: Endurance on 8th Health Centre Studio
When: Mondays & Wednesdays 
Time: 5:15 pm - 6:00 pm, 6:15 - 7:15 pm 
Start Date: August 25, 2014
End Date: Oct 1, 2014
Duration: 6 weeks
Cost: $140.00 + the purchase of gloves

Each class is limited to 5-6 people so hurry! Click here to register or call us at 403-265-8383 to save your spot.  You may also register online here.