Running Training Talk...............................
Common Running Injuries
Source: Florida Hospital Rehabilitation and Sports Medicine
Contributed By Susan S. Paul, MS, TSF Training Program Director
| Area of Pain | Possible Cause | Classic Signs | Stretches to Do |
| HIP/Side | Ilio-Tibial Band (IT Band) |
Symptoms increase with fatigue or distance |
IT Band & Hamstring stretch |
| BUTTOCKS- “Sit” bones
|
Hamstring strain |
Symptoms increase with speed or hill work | Quadriceps stretch, Hamstring stretch |
| BUTTOCKS- Gluteal Area |
Piriformis Syndrome | Pain may radiate down posterior aspect of leg | Piriformis stretch, Abdominal and Core strengthening exercises |
| KNEE-Anterior,around or behind knee | Patellofemoral problems, an imbalance in the in alignment of kneecap | Pain with up/down steps, squatting or prolonged sitting | Quad, ITB and hip flexor stretches Quad & hip exercises |
| KNEE- outside of knee |
IT Band | Symptoms worsen with intial running, cold weather or fatigue | ITB or hamstring stretches |
| KNEE- Anterior, Just inferior To kneecap |
Patellar tendonitis |
Point tenderness on tendon,pain with up/down steps or squatting | Quad and hip flexor stretches |
| SHIN/CALF- Anterior |
Shin splints | Symptoms increase with initial running, fatigue & speed | Gastrocnemius, soleus and anterior shin stretches; evaluate shoes and possible orthotics |
| SHIN/CALF- Anterior | Stress fracture |
Symptoms increase with any impact or weight bearing activities |
REST and see your Doctor! |
| SHIN/CALF-Posterior |
Achilles Tendonitis | Pain noted especially with push off phase of walking or running up hills | Gastrocnemius and soleus stretches; evaluate shoes; possible heel lifts |
| FEET- heel or bottom of foot | Plantar Fascitiis |
Pain with initial weight bearing after rest, better after warm up and worse after fatique |
Gastrocnemius, soleus and intrinsic foot muscles stretches; massage with cold can or tennis ball; evaluate shoes; possible orthotics |
