Injuries

Common Track Problems, Ailments and (non-trauma) Injuries

Most of the pains and injuries I see among runners are of the chronic variety. You see a few ankle sprains and falls, but most are caused by too big an increase in training, overuse, poor shoes and other non-traumatic factors. You can treat many of these yourself; others require professional evaluation and treatment. My general rule of thumb: If I feel acute pain when I run, or it keeps me from running, and I don't notice a difference with three to five days of treatment, it's time to see a doctor.

My first treatment for most everything, besides what is listed below is: Rest if the pain is acute. Ice the affected area for 10 minutes right after each workout. I do take some non-prescription, anti-inflammatory drugs, but it would not be responsible for me to tell you what they are or how much to take. See your doctor. For the first 48 hours after the injury is noticed, I recommend ice only. After that, you may be able to speed healing by using "hot and colds." Alternate between using ice and warmth for about 15 minutes each. Always start and end with ice. Finally, DON'T STRETCH and injured muscle or joint unless told to do so by a doctor, physical therapist (or maybe a coach) who has evaluated your particular case.

Check your shoes for over-wear. They should be replaced after 300 to 500 miles, or every year. Avoid running on "crowned," hard surfaces. In some cases, you may need to do your running on stairs or hills to keep in shape while avoiding pounding.

Here are some further notes on typical problems I see and experience with track and running. These are certainly not meant to take the place of proper medical diagnosis and treatment! Your body has to last a long time. Get help in taking care of it.

Location of Pain Treatment Prevention

Sore Muscles Eat a banana (potassium), fluid intake, warm bath, massage, careful stretching. Proper pre- and post- workout stretching. Warm up and cool down. Adequate (lots of) fluid., Ease into training. Regular massage. Some muscle soreness is unavoidable.

"Shin splints" 1. Long, careful stretching of calf muscles and achilles tendon. Repeat 4 to 6 times per day. 2. Stand facing wall, raise one foot. With big toe of raised foot, trace out the alphabet in large, capital letters. Repeat 4 to 6 times per day. Same as treatment, although maybe one per day or every other day. Start treatment at first sign of pain.

Hip (front) Lunge stretching. Massage. Stretching, high knee steps and skips.

Hip (outside) Often called Iliotibial band (ITB) syndrome. ITB stretches. Massage. Especially avoid crowned roads. ITB stretching, carefully monitor shoe use.

Lower back Can be caused by lots of things. If in doubt, seek professional help. Abdominal strengthening if pain is non-acute. Lower back stretching. Abdominal strengthening.

Groin (inside) Butterfly and Sumo stretches. Same as treatment.

Knee ( below and under kneecap) Often called "Runner's Knee". Back off, use ice and anti-inflams. Don't hesitate to seek professional attention. All of the above! Increase carefully, and watch the shoes.

Knee (outside) Can be related to ITB syndrome. Same as above. Do ITB stretches. Same as above.

Bottom of foot and heel (often when first get up). Bottom of Foot stretch. Ice by rolling foot on frozen can of juice. Massage by rolling on golf ball. Same as above.

Essentially, many injuries can be avoided with warming up, careful stretching after workouts, massage and avoiding over-use. Unfortunately, mistakes in this area are often the best teachers!

Questions: E-mail me: DanN@dayton.wednet.edu

Location of Pain	Treatment	Prevention
Sore Muscles	Eat a banana (potassium), fluid intake, warm bath, massage, careful stretching.	Proper pre- and post- workout stretching. Warm up and cool down. Adequate (lots of) fluid., Ease into training. Regular massage. Some muscle soreness is unavoidable.
"Shin splints"	1. Long, careful stretching of calf muscles and achilles tendon. Repeat 4 to 6 times per day. 2. Stand facing wall, raise one foot. With big toe of raised foot, trace out the alphabet in large, capital letters. Repeat 4 to 6 times per day.	Same as treatment, although maybe one per day or every other day. Start treatment at first sign of pain.
Hip (front)	Lunge stretching. Massage.	Stretching, high knee steps and skips.
Hip (outside) Often called Iliotibial band (ITB) syndrome.	ITB stretches. Massage. Especially avoid crowned roads.	ITB stretching, carefully monitor shoe use.
Lower back	Can be caused by lots of things. If in doubt, seek professional help. Abdominal strengthening if pain is non-acute.	Lower back stretching. Abdominal strengthening.
Groin (inside)	Butterfly and Sumo stretches.	Same as treatment.
Knee ( below and under kneecap) Often called "Runner's Knee".	Back off, use ice and anti-inflams. Don't hesitate to seek professional attention.	All of the above! Increase carefully, and watch the shoes.
Knee (outside) Can be related to ITB syndrome.	Same as above. Do ITB stretches.	Same as above.
Bottom of foot and heel (often when first get up).	Bottom of Foot stretch. Ice by rolling foot on frozen can of juice. Massage by rolling on golf ball.	Same as above.