Overview

Many injuries can be difficult to diagnose; if in doubt, please seek the aid of a professional. Runners Roost would be happy to make a recommendation local to the Denver Area. Please send an email to web@runnersroost.com or call 303-759-8455. You can also visit our Dr. Doug Page http://www.runnersroost.com/dr_dougs_clinic.html or email him at dbarenburg@hotmail.com. The list below is just a few of the more common items that can be avoided by proper equipment and training. [Hot Link them to section]

Index:

• Patellofemoral Pain Syndrome
• Iliotibial Band Syndrome
• Patellar Tendinitis
• Shin Splints
• Achilles Tendinitis
• Plantar Fasciitis

Patellofemoral Pain Syndrome

Description

Pain associate with mal-tracking of the patella in femoral groove. Can lead to subluxation or chondromalacia (softening of patella cartilage).

Symptoms

Diffuse ache in front of knee. Pain under or around patella, especially when walking stairs. Often accompanied with crepitus (grinding, clicking). Buckling or locking of knee may occur.

Rehab Exercises

1. Wall slides with isometric adduction – “sit” by sliding down a wall to 90 degrees (max) while squeezing a ball between knees. Hold 10 - 60 seconds, do 5-10 reps.
2. Partial Squats – Lower upper body as if to squat, but do not allow knees to go ahead of toes.

Stretches

1. Quadriceps: Sidelying, gently stretch for 10-15 seconds and repeat 2-3 times on each leg.
2. Quadriceps: Standing (same as sidelying, but standing on one leg), gently hold for 10-15 seconds and repeat 2-3 times on each leg.
3. IT Band Stretch: Cross legs and bend at the hip towards the side of the leg that crosses in front.

Iliotibial Band Syndrome

Description

Lateral (outside) knee pain, related to irritation and rubbing of the Iliotibial Band on the femoral condyle. May also cause patellar maltracking.

Symptoms

Pain in the lateral aspect of the knee or lower thigh. Tightness of the iliotibial tract.

Rehab Exercises

1. Wall slides with isometric adduction – “sit” by sliding down a wall to 90 degrees (max) while squeezing a ball between knees. Hold 10 - 60 second, do 5-10 reps.
2. Lunges – do not allow front knee to pass over toe of foot.

Stretches

1. IT Band Stretch: Cross legs and bend at the hip towards the side of the leg that crosses in front.

Patellar Tendinitis

Description

Inflammation or strain to the patellar tendon. Often caused by excessive jumping or running (jumpers knee).

Symptoms

Pain or discomfort just below patella, especially felt when running or jumping. Pain may be exaggerated when walking stairs.

Rehab Exercises

1. Wall slides with isometric adduction – “sit” by sliding down a wall to 90 degrees (max) while squeezing a ball between knees. Hold 10 - 60 second, do 5-10 reps.
2. Swimming, kicking, or jumping in the pool.

Stretches

1. Quadriceps: Sidelying, gently stretch for 10-15 seconds and repeat 2-3 times on each leg.
2. Quadriceps: Standing (same as sidelying, but standing on one leg), gently hold for 10-15 seconds and repeat 2-3 times on each leg.
3. Calf Stretches: Gastrocnemius-Calf. Gently stretch for 10-15 seconds and repeat 2-3 times on each leg.

Shin Splints

Description

Medial Tibial Stress Syndrome is the strain or tearing of the soft tissue on the medial (inner) edge of the tibia. Anterior Tibial Syndrome occurs on the anterior (Front) edge of the tibia.

Symptoms

Generally 3” – 5” of vertical pain on the medial or anterior edge of the tibia (shin bone).

Rehab Exercises

1. Cycling and swimming, kicking, or jumping in the pool.
2. Resistive pulley or band exercises to ankle: work into dorsiflexion (toe towards knee), inversion (inward), and eversion (outward).
3. Stand and balance on one leg.

Stretches

1. Front Ankle: Point foot down, and push foot down and inward (can do standing on opposite limb or sitting).
2. Calf Stretches: Gastrocnemius-Calf. Gently stretch for 10-15 seconds and repeat 2-3 times on each leg.

Achilles Tendinitis

Description

Usually Inflammation or can be strain or tearing of the Achilles tendon.

Symptoms

Pain, tenderness, or swelling of the Achilles tendon. Pain especially felt when flexing (dorsiflexion) ankle. Example: Running or jumping.

Rehab Exercises

1. Stand and balance on one leg.
2. Seated calf raises – go up on balls of feet from a seated position.
3. Standing calf raises – when ready, stand and go up on balls of both feet for 10-20 reps.

Stretches

1. Heel Stretch: 10 -15 seconds and repeat 2-3 times on each leg.
2. Calf Stretches: Gastrocnemius-Calf. Gently stretch for 10-15 seconds and repeat 2-3 times on each leg.
3. Calf Stretches: Soleus-Calf. Gently stretch fro 10-15 seconds and repeat 2-3 times on each leg.

Plantar Fasciitis

Description

Usually Inflammation or can be strain or tearing of the plantar fascia.

Symptoms

Pain and/or tightness in the arch and/or heel area. Pain and tightness may be exaggerated just after getting up in the morning due to tightening of the plantar fascia during the night.

Rehab Exercises

1. Stand and balance on one leg.
2. Pick up objects (marbles, etc) off of the floor with toes.
3. Crunch towel on floor with toes.

Stretches

1. Heel Stretch: 10 -15 seconds and repeat 2-3 times on each leg.
2. Calf Stretches: Gastrocnemius-Calf. Gently stretch for 10-15 seconds and repeat 2-3 times on each leg.
3. Calf Stretches: Soleus-Calf. Gently stretch fro 10-15 seconds and repeat 2-3 times on each leg.