As a runner I know what it's like to have some leg strains, that's mostly what I've had, but the only thing I've sprained was my right ankle though. In this post here are big tips that'll help you runners out there, middle school, high school or up through college, or if your just a avid runner on your own.
Patellafemural syndrome: dislocated or displaced patella. Pain/inflammation around and in the kee joint possibly. Due to one side of the quad muscles being developed over the other, or all the quads being weak. Just depends which side the patella shifts to, that will determine what side is weaker. It'll be the opposite side of where the knee shifts to.
Casues: running on an eneven surface or puttin too much stress on the knee and quad muscles. Stress during running and/or exercising.
Treatments/prevention: avoid activity until it feels better, ice if neccessary, run on an even surface. Strengthen all of your quad muscles, get a massage or use a self-myofascial release roller, to break up knots and soreness.
Patella tendinitis/tendinosis: this pain occurs down below the knee where you can feel your tibial tuberosity or a bump. One of the knee tendons below the knee flairs up and it's called Os-good slotters in runners. That bone is where the quad muscle tendons also attach to. Tendinosis is without the swelling of course.
Causes: too much stress on the knees and running in the same direction. Running on a hard surface and wearing bad shoes as always.
Treatments/prevention: ice, get new shoes, don't run in the same direction, reduce the stress on your knees and pick a better surface to run on. Get a massage around the knee area as well..
Foot pain, planter fasciitis: muscle pain underneath the arch, the mid foot area, but mostly the heel. If there's no swelling, it's tendonosis then.
Casues: running on an eneven surface or puttin too much stress on the knee and quad muscles. Stress during running and/or exercising.
Treatments/prevention: avoid activity until it feels better, ice if neccessary, run on an even surface. Strengthen all of your quad muscles, get a massage or use a self-myofascial release roller, to break up knots and soreness.
Patella tendinitis/tendinosis: this pain occurs down below the knee where you can feel your tibial tuberosity or a bump. One of the knee tendons below the knee flairs up and it's called Os-good slotters in runners. That bone is where the quad muscle tendons also attach to. Tendinosis is without the swelling of course.
Causes: too much stress on the knees and running in the same direction. Running on a hard surface and wearing bad shoes as always.
Treatments/prevention: ice, get new shoes, don't run in the same direction, reduce the stress on your knees and pick a better surface to run on. Get a massage around the knee area as well..
Foot pain, planter fasciitis: muscle pain underneath the arch, the mid foot area, but mostly the heel. If there's no swelling, it's tendonosis then.
Causes: running/walking on the balls of your feet with your heels raised up a lot (plantar flexion). Being on your feet a lot and possibly pronation of the feet and a high body mass index such as 25 - 29.99 (overweight), 30 - 34.99 (obese 1), 35 - 39.99 (obese 2), and 40 being obese 3 (the heaviest).
Treatments/prevention: take a waterbottle and freeze it in a whole day or over night. Then you can roll your injured foot on it for 15-20 min at a time. Stretch your calves. Try to avoid pain meds, but take only if needed. It'll eventually heal if you keep working with it. To prevent planter fasciitis, don't walk or run on your toes so much. Sprinters will only run for a moment on their toes like I did. Stretch the calves and strengthen your dorsiflexors (anterior tibialis, extensor hollucis longus & extensor hollucis brevis). Then you'll have normal ankle flexion/extension. Gel inserts orthotics. Better shoes. Get a massage.
Achilles Tendonitis: any pain in the Achilles tendon, the tendon that helps connect your gastrocs and soleus muscles to the calcaneus heel bone. Tendonosis is without the swelling, just pain.
Causes: jumping a lot and improper landing, repeated stress from running or jumping, especially if your heels are raised, (plantar flexion). You have no good dorsiflexion. Running up stairs and on your heels more.
Treatment/prevention: stretch the calves, ice if you have to. Strengthen your tibialis anterior and extensor hollucis longus & brevis, and walk/run heel to toe properly. Better or new shoes that fit your feet better. Get a massage or use a foam roller.
Medial tibial stress syndrome or shin-splints: pain/inflammation in the front of the shin or behind the tibia bone. Due from the tibialis anterior or posterior tibialis. The tendon behind the bone or in front and alng the shin bone is inflamed. It can be deep pain in the whole front of the leg or just the shin.
Causes: pronation of the feet, flat feet, repeated stress, bad worn out shoes and type of running surface.
Treatment/prevention: freeze a cup of ice and use it to ice up n down your shins, orthotics, arch inserts, build up your arches if you have flat feet, strengthen your medial gastocnemius muscles and tibialis anteriors, and then stretch your poroneals, lateral gastrocnemius muscles and soleus muscles. Work out those imbalances. Better or new shoes that fit your feet tighter. Get a massage or use a foam roller.
Treatment/prevention: freeze a cup of ice and use it to ice up n down your shins, orthotics, arch inserts, build up your arches if you have flat feet, strengthen your medial gastocnemius muscles and tibialis anteriors, and then stretch your poroneals, lateral gastrocnemius muscles and soleus muscles. Work out those imbalances. Better or new shoes that fit your feet tighter. Get a massage or use a foam roller.
IT-Band Syndrome: this can be common in runners, even I had this. It's when you're experiencing inflammation pain up and down the side of your thigh or at the corner of your knee where the it-band connects around it. Or maybe tenderness in your glutes.
Causes: repeated stress, running in the same direction over and over, like on the same leg or too much stress on the thighs. Like if you run and then start doing leg exercises on the same day like did. Bad worn out shoes.
Treatment/prevention: newer/better shoes that fit your feet better, get orthotics, use a foam roller on the side of your thigh for the it-band or get a massage there, ice if its swollen, don't run in the same direction all the time.
If you have flat feet, u should still wear arch inserts to build your arches up! Flat feet or probated feet will cause knee pain because it rotates your knees inward.. Wear and tear on the knees will also occur. As well supination your feet outward. Lateral knee pain will occur.
Treatment/prevention: newer/better shoes that fit your feet better, get orthotics, use a foam roller on the side of your thigh for the it-band or get a massage there, ice if its swollen, don't run in the same direction all the time.
If you have flat feet, u should still wear arch inserts to build your arches up! Flat feet or probated feet will cause knee pain because it rotates your knees inward.. Wear and tear on the knees will also occur. As well supination your feet outward. Lateral knee pain will occur.
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