No one ever said that running was easy, but when injury strikes running goes from a challenging way to push yourself, to a seemingly daunting form of torture. Proper footwear and training methods are the best way to prevent injuries, but here are some other tips to help with common running and foot ailments.
Shin Splints
Shins splints are an overuse injury that can affect both the interior and anterior part of the tibia (shin bone). Generally starting as a dull aching pain, shin splints can soon become an shooting painful sensation very sensative to any kind of touch. Runners that are just getting back into training are often times most suseptable to shin splints, but here are a few preventative steps that can help you avaid your risk of getting shin splints. Running on soft surfaces along with post run stretching and icing can pay large dividends. Encorporating specific strength exercises such as toe taps or spelling the alphabet with your toes should also be considered as well. Compression sleeves are a last resort for those who suffer from savere shin splints but should only be used if other steps are being taken.
Plantar Fasciitis
Plantar Fasciitis takes the award for most common foot ailment in today’s world and has the unique ability of impairing people inseveral different ways. The plantar fascia tendon runs under the bottom of the foot connecting the Achillestendon at the base of the heel and stretching into the metatarsals in the frontof the foot. When the facia band becomes tired or overworked, the tendonbecomes inflamed. The most common symptoms of this inflammation are paindirectly under the heel or a tearing or burning feeling in the arch of thefoot. Contrary to popular beliefheel cushioning is not the recommended method of pain alleviation. Supportingthe tendon will help reduce the stress on the facia band and help alleviate thesymptoms caused by the over stressed tendon. While lots of heel cushioning mayfeel good to your foot, it doesn’t address the issue of support that the tendonis looking for. Outside of ach supports, some good ideas to help alleviateplantar facia pain include using a tennis ball or foot rub (sold here at theraven) to massage the underside of the foot while sitting down; Use of a footsock know as the Strasburg Sock, which keeps the foot slightly flexedthroughout the night to allow it to heel
IT Band Syndrome
The Illiotibial Band (IT) is a large stabilizing tendon that connects the hipbone to the outside of the knee. IT band syndrome is simply caused by tightness in the IT band. The most common IT band issue is a sharp pain on the lower outside of the knee. This pain is almost always thought to be a knee issue and knee braces are bought to help alleviate the pains. Although sometimes slightly successful, knee braces are not the way to go. Stretching the IT Band is the best and most effective way to alleviate the IT band instigated pain. The pain in the knee generates from where the IT band connects into the lower part of knee at the end of the Femur. The tight IT band rubs over the femur similar to a grinding motion that causes a pinpoint inflammation. Stretching the IT band can help the Band glide smoothly over the bone at that point. The other point of pain with IT band syndrome is pinpointed right below the outside of the hipbone. A foam roller is a great although painful way to stretch the IT band really well helping lengthenthe IT band. Finding a wall to lean against and while standing perpendicular to the wall pressing the hip inward toward the wall can give a good stretch as well. Like many other injuries, icing and heating the affected area can stimulate healing.
Achilles Tendonitis
Achilles tendonitis, similar to plantar faciitis, is an aggravated and stressed tendon. Icing and stretching is the best method of alleviation for this. Stretch only when not inflamed and ice as often as possible. Occasionally a day or two off of running or choosing a less tendon stressing activity for a couple of days can give the tendon a break. Stretching the tendon as often as possible when not aggravated is very important. A longer or stretched out tendon is harder to aggravate than a shorter unstretched tendon.