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Lead Stories: Sunday, September 7, 2008

Runner’s Knee and the processes of prevention & healing

Posted June 14th, 2007 at 11:00 AM by Courtney Albon

Section: Running & Training, Injury & Rehab, Health & Fitness, Injury & Rehab

The term “runner’s knee” refers to an inflammation of the tendon, the (ITB), that is located on the outside of the thigh. As injury to this tendon often results from overuse of the knees, and runner’s rely on their knees to function within their sport, the title “runner’s knee” is quite appropriate. The name is, however, deceptively exclusive as runner’s knee describes an ailment common among individuals who are active in a spectrum of activities such as biking, walking, or jumping.

As mentioned above, the inflammation of the ITB can be a result of overuse or overstretching of the tendon in any activity that requires repeated knee bending. Misalignment is also a factor in the injury. If a bone is out of it’s correct position, then the excess stress being placed elsewhere can result in the pulling and inflammation of the ITB. The tendon can also undergo stress because of weak thigh muscles or a direct injury to the knee such as a fall or a blow. Runners with flat feet, or fallen arches, often have knee problems as the ITB is forced to stretch in order to compensate for the missing arch.
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ASK FLASH: Sore feet and … the dreaded Plantar Fascitis

Posted March 28th, 2007 at 6:05 PM by Joshua Flash Gordon

Section: Running & Training, Injury & Rehab, Columns, Health & Fitness, Injury & Rehab, Ask Flash

Need advice? Injured? Confused? Overwhelmed? Bored? ASK FLASH!
ASK FLASH is a free advice column to help you with all of your running, fitness and nutrition inquiries. To ASK FLASH — simply fill out the form at the conclusion of the column.

Feet, feet, and more feet. Pay attention to your feet my fellow runners.

Q. During my longer runs 1:30+ my feet hurt. It is not plantar related, but more of a dull sore pain all over the bottom of the foot when I strike. My shoes are broken in but not old enough to be broken down. What is this and is there anything I can do to alleviate the pain before, during or after my runs?
~Sore Feet from Philadelphia, PA

A. Do NOT neglect your feet. Feet require attention and can’t just be stuffed in a shoe and ignored. My best guess is that you need to strengthen your feet. Do you walk barefoot a lot? Have you tried exercises where you grab a towel with your toes, etc.? Do you stretch your feet? (see Yoga Toes)

I have worked really hard this winter to get my feet and core strong to lessen the effects of pounding. Thus far, it has made a huge difference. Core strength, foot strength, and stride efficiency can alleviate pounding and minimize foot pain. From my experience, ice baths and Epsom salt are both effective in keeping inflammation and aches to a minimum.
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Shin Splints: What a pain in the leg!

Posted November 29th, 2006 at 4:00 PM by Jonathan Faccone

Section: Running & Training, Injury & Rehab, Health & Fitness, Injury & Rehab

shin splints.gif One of the most common nuisances for athletes, and especially runners, is having to deal with shin splints. Anyone who has experienced pain in the front part of their lower leg, possibly some swelling and/or other shin-area irritation has likely had the unfortunate (albeit very common) experience of shin splints. They can be incredibly irritating, painful and can even impede on your performance and/or training regimen.

The scientific term for shin splints is traction periostitis and they occur when the legs are subjected to constant pounding (often from running on hard surfaces such as asphalt or concrete sidewalks). Shin splints are even more common for new runners or runners who have recently increased their weekly mileage, running surface or training intensity because their legs are just not used to the stress. That’s why it’s important to remember to take such changes slowly. This will help to prevent shin splints and a myriad of other common running injuries. Read the rest of this entry »

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Orthotics for injury prevention

Posted November 27th, 2006 at 12:00 PM by Jonathan Faccone

Section: Running & Training, Injury & Rehab, Gear & Apparel, Sports Medicine

orthotics pronation injury prevention running shoes Runner’s face the risk of injury on a consistent basis because of the extreme and wear and tear of the sport.

The impact that is innate to running is hardest on our joints but also can cause serious injuries to our feet, muscles, etc. Although a good pair of athletic shoes is of the utmost importance, studies how that for many people that just isn’t enough.

That’s why orthotics can be a helpful solution. Orthotics are specifically made foot inserts to correct the biomechanics of the foot during running. Many runners suffer from common lower extremity injuries, such as stress fractures, and studies have found that this is often caused by a person’s stride, pronation, foot structure, etc. In correcting biomechanics, orthotics help keep the foot in the normal position through the footstrike; helping to relieve stress caused by structural or postural instability. Read the rest of this entry »

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RUNNER’S KNEE: The Most Common Long-Term Injury for Runners

Posted October 19th, 2006 at 12:00 PM by Martin Kennedy

Section: Running & Training, Injury & Rehab

This post is written by Dr. Gabe Mirkin, M.D. and was originally published on his blog“Fitness and Health E-Zine” under the title “Runner’s Knee”.

The most common long-term running injury is runners knee, pain behind the knee cap during running. You probably have runner’s knee if your knee cap hurts when you walk or run, particularly when you walk down stairs; and it hurts a lot when you push the kneecap against the bone behind it. It usually does not hurt to pedal a bicycle.

The back of the kneecap is shaped like a triangle with the point fitting in a grove in the lower part of the bone behind it. During running, the knee cap is supposed to move up and down and not side to side. If it moves from side to side, the back of the kneecap will rub against the front bottom of the femur, the long bone of the upper leg, causing pain. Read the rest of this entry »

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