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Running Injury
Aka: Running Injury, Jogging Injury- Epidemiology
- Running is primary Exercise for 40-50 million in U.S.
- Significant injury occurs in 50% of runners each year
- Knee (42%)
- Leg and Ankle (28%)
- Foot (18%)
- Hip (5%)
- Low Back (4%)
- Thigh (3%)
- Risk Factors
- Prior lower extremity injury
- Weekly mileage exceeds 20 to 40 miles (50 to 100 km)
- Causes: Running Injury
- Training Error
- High intensity Exercise without rest days
- Sudden increase in mileage or intensity
- Single intense training episode or competition
- Overtraining related conditions
- Anatomic Error
- Overweight patient
- Leg Length Discrepancy
- Femoral neck anteversion
- Weak or inflexible quadriceps or hamstrings
- Genu Valgum or Genu Varum
- Q Angle exceeds 15 degrees
- Tibial torsion or tibia varum
- Gastroc-soleus insufficiency
- Patella alta
- Pes cavus with high soft tissue arch >3.1 cm
- Pes planus or flat feet (low injury risk)
- Functional Error
- Over pronation (most common cause)
- Excess supination without compensatory pronation
- Extrinsic Factors
- Shoe Problem
- Inadequate heel wedge or heel counters
- Inflexible soles
- Narrow toe boxes
- Lateral heel wear
- Old Running Shoes with lost shock absorption
- Limit to 500-700 km (312-438 miles) per pair
- Running surface or terrain
- Arched track related conditions
- Rigid or hard surface related conditions
- Hill Running related conditions (esp. down hill)
- Loose surface Running (e.g. gravel)
- Common Running Injuries
- Management
- Standard Injury Management
- See injury specific therapy
- See RICE-M Therapy
- See Cold Therapy
- Consider NSAIDs for 1 to 2 weeks
- Modify training regimen
- Reduce or eliminate pain triggering activities
- Reduce speed and mileage
- Week 1: Slow run, every other day for 1/3 distance
- Week 2: Slow run, every other day for 2/3 distance
- Week 3: Slow run, every other day for full distance
- Week 4: Baseline pace every other day
- Consider straight-away runs instead of curved track
- Add rest days to training schedule
- Move runs to a softer training surface
- Cross-Train with other aerobic activities
- Wet vest
- Biking
- Swimming
- Stair climbing (Stairmaster)
- Ski machine (Nordic Track)
- Strengthen and rehabilitate involved muscle groups
- Consider physical therapy or athletic trainer
- Modalities
- Prevention of Overuse Running Injuries
- See Overtraining
- Find the right Running Shoes
- Change Shoes every 500 miles or every 6 months
- Consider Orthotics
- Flat foot (pes planus)
- Over-pronation
- Strengthen the quadriceps muscles
- Maintain flexibility
- Stretch before and after Exercise
- Assess knee extension in clinic
- Patient supine with hip flexed to 90 degrees
- Expect knee extension within 15 degrees of full
- References
- Fields (1997) Lecture: AAFP Sports Medicine, Dallas
- [url=http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=search&db=PubMed&term=Ballas [AU] AND 1997 [DP] AND Am Fam Physician [TA]]Ballas (1997) Am Fam Physician 55(7):2473-80[/url]
- [url=http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=search&db=PubMed&term=Johnston [AU] AND 2003 [DP] AND Can Fam Physician [TA]]Johnston (2003) Can Fam Physician 49:1101-9[/url]
- [url=http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=search&db=PubMed&term=Wexler [AU] AND 1995 [DP] AND Postgrad Med [TA]]Wexler (1995) Postgrad Med 98(4):185-93[/url]
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