Monday, May 12, 2014

Running Injuries & TLC to Fix ‘Em (A Guest Post by Fitty Duck)

Hi, Friends! I am excited to introduce you to Niquole who writes the blog, Fitty Duck. Niquole and I have been social media friends for a couple of years and she always has been a big supporter of this blog. She recently started a brand new blog and I really liked the great content she was producing, so I asked her if she would would like to guest post here to help get some exposure for her Fitty Duck blog. Niquole is a great inspiration, a nursing student, and a personal training student. She is super knowledgeable, a great writer, and all around nice lady. I hope you enjoy her guest post about common running injuries and suggestions on ways to rehab them. As always, please use common sense and check with your doctor if you have a serious injury and take any advice or suggestions at your own risk. I hope you will visit Niquole over at Fitty Duck and let her know you found her here on Running with Ollie Blog!

Take it away Niquole...

An injury when you've been running for a while can be devastating. Assuming you catch it in time, you can still be looking at a week or two of bench time while you wait for it to heal. You do not want to jump out out there immediately after you’ve hurt yourself, you're going to make it WAY worse and might have to give up running for an extended amount of time. It's easier to just wait it out right now as opposed to rushing back out there, and exasperating it. Here is a list of common running injuries, how to fix them, and exercises to rehab to if you have them.  
IT band syndrome (ITBS) The IT band is short for the iliotibial band which runs from the top of your femur down to the outside of your knee. Posterior_Hip_Muscles_3
The IT band works to provide support for your knee when you are running and doing exercises are movements that require a great range of motion. Its general motion is shifting from the back of your femur, to the front of your femur as you go through a running motion and this repetitive movement can cause irritation. (Side note: I have experienced Snapping Hip syndrome which is iliopsoas tendinitis. I've had this happen in some of my longer runs. The pain this area can be described as a stinging or a snapping sensation like a rubber band snapped over the edge of your hip bones, it does not feel pretty. Kind of like a nails-on-the-chalkboard-cringe-worthy feeling at first. I mention this because people commonly think that it’s the IT Band causing the pain but it’s not). A common reason the IT band injury happens is if you do a lot of road running. The sides of the road are a bit angled and if the majority of your runs are here, the wonky angle of your body can add extra strain on to the IT band and aggravated it. Another thing that can cause pain here is not warming up for cooling down properly, and doing hill intervals too frequently. It can also be caused by muscular weakness in your glutes and your hip adductors or, by over pronating your foot when you strike.
IT Band Stretch Hip Abduction Clam
If you end up running too much, you can easily aggravated this area and make it worse for injuries. Some of the best things you can do right now is to get off of it as much as you can and use the RICE principle which is an acronym for rest, ice, compression, and elevation. By taking care of the irritation, now you can ensure that you will get back out on the road sooner.  
Runner’s knee - this is actually called patellofemoral pain syndrome. It is caused by irritating the cartilage that is on your knee namely, around the patella. Is commonly injured by overuse and less than ideal foot strikes. Gray345
I wouldn't suggest trying to run through this, as it won’t get the time it needs to recover. If you continue to run through, it you can end up shaving that cartilage down until it eventually tears. This is very bad because cartilage is a vascular so does not have a regular blood supply to it. This means it is going to take it a lot longer to heal than if you just pull a muscle. One of the big causes of this is having weak quadriceps. Strong quads are needed to support the knee while you're going through the motions. You may notice pain when you walk DOWN stairs as opposed to walking UP stairs and you can experience swelling and your knee going out. It is usually caused from overuse so taking a couple days from running to RICE would be very beneficial to you. There are also a number of exercises you can do to strengthen up your quadriceps so that your knee has a proper support when you go running. Knee Stretches 2 Knee Stretches Achilles Tendonitis This one is located at you guessed it, the Achilles tendon. It happens usually from not stretching tight calf muscles out prior to or after exertion. Itis always has a way of making everything sound more serious than what it could possibly be. All it really means is that the area is inflamed so in this case, the tendon is inflamed hence tendon-ITIS. Another causes pain here it is increasing your mileage too soon and/or too quickly. If your calves are tight then it's just going to add on tension to the tendon and inflame it even more. Achilles-tendon
The going theme here for rehabbing is RICE. You can heal just about anything aside from broken bones and shredded/non-existent cartilage. For that you need to go to a doctor. Hammy Achilles Plantar fasciitis this like runners knee, in the sense that it is a very common running injury. This is an inflammation of the ligaments and tendons that make up your foot. The can become inflamed when your foot strikes the ground repeatedly as you run. People with high or low arches are particularly vulnerable for this injury to happen as the bone structure of the foot isn't ideal. The high arch can lead to excessive strain on the muscles, whereas a low arch does not provide enough support for your foot. Fascia_plantar
Source The best image I could find was it Spanish, it just says the plantar fascia is a thick band that covers the bottom of the foot Smile.
This is not an injury you want to run through. Trust me on this, you will end up regretting it. Runners around the world lament about how horrible it is when they continue to run on this type of injury. It can lead to tears of the ligaments and tendons, swelling from the inflammation and it can make it very painful, if not impossible to walk. Worse case scenario is that it can require surgery and being benched to fix it. Once again RICE is key for healing. When it starts to flare up, one of the suggestions I have seen is to roll your foot over a bottle of frozen water to help reduce the tension and the inflammation in the area. Plantar Fascia I certainly hope some of these exercises help sore and injured runners out there. Have a lovely day! Winking smile

Thanks so much Niquole! I'd love it if you would visit Niquole over at Fitty Duck and give her some social media love! I'm sure she'll return the love!

https://twitter.com/happyrunnernik
https://plus.google.com/u/0/+NiquoleAbram/posts
https://www.facebook.com/fittyduck

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Keep Running,

Lea

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2 comments :

  1. Ugh, I have issues with my IT band when I run. I will be trying these exercises. I also use Massage and a Roller (both of which can be torture!). thanks for this!

    ReplyDelete
  2. I am currently trying to hunt down more stretches for the IT band. If I can't find any I'll try to create some for ya :-)

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