The Four Most Common Running Injuries

I'm not a runner and don't see many foot injuries caused by running. By no means am I even close to an expert of this subject. The following information is taken directly from our Topic of the Week flier by Brican. I feel it is important enough to post this for the runners that may read my blog.
1) Plantar Fascitis: A repetitive strain of the plantar fascia that leads to painful inflammation of the tissue located at the bottom of your feet. The pain is typically worse in the morning and then tends to ease as the day goes by.
Causes: Running puts an increased mechanical load on the arch of the foot. If your arch is not properly positioned, or your muscles leading to the foot are too tight, you may be adding abnormal stress.
What to do: Besides ice therapy and adjusting your running routine, treatment may include myofacial stripping techniques applied to the bottom of the feet. If our evaluation identifies over-pronation(fallen arches) as the problem, we may suggest custom orthotics to reduce the mechanical stress. Stretching your calf muscles regularly may help prevent this problem from recurring.
2) Shin Splints: (I have had these before! NO FUN!!) A pain or tenderness along the front of the shin where your tibialis muscles attach to your lower leg. The pain is usually sharp when you are running and often feels achy while at rest.
Causes: Tendons of the tibialis muscles wrap around the arch of the foot, helping to support it. When the arches experience loads, these tendon are placed under strain. When this happens, your muscles pull away from their attachments to the shin bone. Improper shoes, running on hard surfaces and over-pronation of the feet may aggravate this condition.
What to do: Avoid running on concrete surfaces. Have us (the chiropractor) check the mobility and alignment of the bones of your feet and ankles. If over-pronation is detected, you may need custom orthotics. Once your pain is reduced, regular stretching of the muscles in your lower legs can help stop further problems.
3) Runner's Knee: Or CHONDROMALACIA PATELLA, is pain felt under the kneecap, accompanied by a grinding or popping noise when bending the knee. You may also notice swelling and redness.
Causes: Improper positioning of the patella over the knee joint. This triggers the kneecap to excessively rub against the surface of your leg bones, leading to repetitive wear and tear of the cartilage and recurring inflammation. Improper knee alignment is commonly caused by instability of the foot or the pelvis. Tightness or imbalance in the quadriceps muscles may also cause symptoms.
What to do: Stop running and get chiropractic advice. Have us check the alignment of your feet and pelvis. Misalignment in the feet may require custom orthotics and pelvic imbalance may be helped with chiropractic adjustments. When the pain subsides, you may try strengthening the VMO-vastus medialis obliques muscle, one of the quadriceps muscles of your thigh, to prevent this problem from returning.
4) Iliotibial Band Syndrome: This is tenderness and inflammation at the outside of the knee where the iliotibial band crosses the knee joint. The pain usually starts while running and can intensify while your run progresses. Walking on hilly surfaces or using stairs can make the symptoms worse.
Causes: Anything that creates tightness in your IT band. The result is likely friction, pain and inflammation. Fallen arches are often responsible. This condition causes the lower leg to rotate inward upon a heel strike. This pre-stretches tissue and makes it vulnerable to excessive strain. Pelvic imbalances or restrictions may also contribute to this syndrome.
What to do: Avoid running on hills. Have us check your feet and pelvis for imbalances. Although extremely painful, massaging the outside part of the leg may also help reduce the tightness and soreness in the long term. Once the pain is manageable, stretching the tensor facia lata muscle, located in the thigh, as well as the gluteal muscles may help halt the return of this syndrome.
Alignment to the pelvis, low back and feet is is a major key to avoiding these injuries. Regular chiropractic adjustments are great in general but very important before stating a running program. Correcting a problem early may prevent a a more painful situation later.
Chiropractic could be your answer to many structural, mechanical spine and joint problems. As always, all I ask is give me a chance.