Focu s on Hea l t h :
RUNN I NG AWAY FROM PA I N
There’s nothing like walking, jogging, or running to help reduce stress. It can helpmaintain cardiovascular
health and weight, and revitalize you during a busy day. When it comes to jogging or running, at some
point everyone will experience a problem. Walking/jogging/running on soft surfaces, avoiding tight
turns and stretching can prevent some injuries, but there’s no guarantee you’ll avoid them completely.
Knowing the most common walking/jogging/running conditions and treatments will prepare you if
injury strikes.
Runner’s Toe.
This injury occurs when nails tear or press down on nail beds, causing blood to pool
between the two surfaces. Eventually nails turn black. Poorly fitting or wet shoes and excessive downhill
running can cause runner’s toe. If you develop this injury, switch to shoes that fit properly and see your
doctor.
Plantar Fasciitis.
This condition occurs when the plantar fascia, a fibrous band of tissue that runs
from the heel to the toes, becomes inflamed. Runners feel pain along the inside of the bottoms of their
feet. People with tight Achilles tendons, who over-pronate or have high arches, rigid feet or inflexible
running shoes often suffer plantar fasciitis. Treatment includes icing the bottom of the feet and wearing
running shoes with proper motion control and cushion.
Stress Fractures.
These small, incomplete bone breaks or cracks develop in the feet, due to continuous
stress on overworked bones. Building mileage too quickly, wearing shoes without enough cushion and
running on hard surfaces contribute to stress fractures. If one occurs, stop running. Take two weeks off and limit weight-bearing
activities.
Achilles Tendinitis.
TheAchilles tendon connects leg muscles to feet and allows you to walk and run. People with tight Achilles
tendons, who over-pronate, or who have high arches, rigid feet, tight calf muscles or inflexible running shoes are susceptible to
this malady, which includes pain and inflammation. Treatment includes icing, anti-inflammatory medications and wearing shoe
lifts until pain subsides. In rare cases, Achilles tendonitis may require surgery that involves removing the tendon’s inflamed outer
covering and reattaching torn tissues.
Shin Splints.
These tiny tears in the front lower leg muscles are common to runners and active individuals. Tired or inflexible
calf muscles, weak shins, over-striding, over-pronation and running on hard surfaces cause shin splints. Treatment includes icing,
taking anti-inflammatory drugs, cutting back on mileage and running on soft surfaces.
Hamstring Tears.
This muscle strain occurs when fibers sustain a partial or complete tear. Hamstring problems for distance
runners include low-grade, chronic micro-tears that build up over time. They usually develop due to poor flexibility and a poor
stretching routine. Treatment includes icing, anti-inflammatory drugs, and gentle stretching and
strengthening.
Runner’s Knee.
This condition develops when cartilage under kneecaps softens and cracks. Pain
usually worsens while sitting with bent legs for a long time or climbing stairs. Runner’s knee can
develop due to a high quadriceps angle, wide hips and foot pronation. It also develops when a person’s
weak quadriceps muscles don’t absorb enough high impact during running. Common treatment
includes icing knees, wearing running shoes with good motion control and orthoses, and avoiding
motions that require the knee to stabilize itself, such as running on uneven surfaces.
If you have any concerns or have experienced any of these conditions, please contact Jason Sparrow
at 366-1819 for a free screening.
The Pinecone
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October 2013 • 5 •
October is also Physical Therapy Month
We want to recognize our outstanding
Physical Therapists here at Kirby Pines!
Rachel Graves, PT, GCS • Lori Featherston, DPT
Regina Dahlquist, PT • Carolyn Adams, PT
Toscha Harris-Childress, LPTA • Emily Dunn, LPTA
Demetras Williams, LPTA • Dr. Jason Sparrow, OTD, OTR/L
