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Running is healthy for the heart
and mind but can wreak havoc on our feet, ankles and shins.
While some injuries are caused by accidents, others are caused
by overtraining. Trying to run through the pain and ignoring
symptoms can lead to chronic injuries that keep you tying on ice
packs this summer instead of your running shoes.
David Pytowski, D.P.M., a podiatrist with The Austin
Diagnostic Clinic, explains how to recognize three common
running injuries and how to treat them.
Shin Splints
The warm weather encourages a runner who has taken the winter
off to begin running three miles a day. Each time he or she
runs, pain in the shinbones gets a little bit worse. The pain
used to disappear later in the runs, but now it’s constant.
“Pain in the shins, often called shin splints, is an overuse
injury often associated with flat feet, or those runners with
low arches,” explains Pytwoski. “This injury is caused by
increased activity in the muscles and tendons that are working
harder to help hold up your arches as you run. The increased
muscle activity then leads to inflammation and pain.”
Typical symptoms of shin splints include tenderness, soreness or
pain along the inner part of your lower leg as well as mild
swelling. It’s important to have these symptoms examined by a
doctor to rule out other injuries such as a stress fracture.
Generally, if shin splints are diagnosed, all that is required
is rest, ice, stretching, and extra support in shoes. However,
sometimes the treatment plan can be more involved.
“When a runner starts to feel shin pain, they need to stop
running completely for a few days and work to reduce
inflammation with ice and gentle stretching,” says Pytwoski.
“Cross-training in a pool or on a bike can keep a runner fit
while giving the shins time to heal. Most importantly, before
running is resumed, visit your doctor’s office to learn
treatment and prevention measures for overuse injuries.”
Foot Stress Fractures
Like shin splints, a stress fracture of the foot is normally a
result of overtraining. A hairline break often caused by
repeated running on hard surfaces, a stress fracture can
sideline a runner for the entire summer—and result in a complete
break—if it isn’t caught and treated early.
“Swelling on the top of the foot or ankle, pain that continually
gets worse and increases when weight is placed on the foot, and
a spot on the foot that is extremely tender to the touch are
symptoms of a stress fracture,” explains Pytwoski. “If you think
you might have one, see your doctor immediately.”
A doctor may recommend an X-ray or bone scan to diagnose a
stress fracture. Treatment depends on where the fracture is
located in the foot and how severe the fracture is. All stress
fractures require rest. Some require protective footwear, like
stiff-soled shoes or a foot brace. Others may require a cast and
crutches.
Because a stress fracture in the foot can become a recurring
problem, runners should take steps to prevent them. Building up
mileage slowly, cross-training and wearing supportive running
shoes can all help.
“Most running shoes last for between 350 miles and 500 miles of
running and then need to be replaced,” says Pytwoski.
Ankle Sprains
You’re out for a morning run to beat the heat. Still slightly
sleepy, you step into a pothole and feel your ankle roll. Pain
and instant swelling abruptly end your run. A trip to the
doctor’s office rules out any broken bones. Instead, you’re
diagnosed with one of the most common sports injuries there
is—an ankle sprain.
“An ankle sprain is a common running injury that normally occurs
when a person awkwardly turns, falls or lands on the ankle,”
says Pytowski. “The result is stretching or damage to the ankle
ligaments, bands of cartilage that connect bone to bone, or very
subtle injuries to the cartilage of the joint, which can later
lead to serious problems.”
Ankle sprains can range from mild to severe, depending on
whether ligaments are only partially torn or completely torn,
which means a person no longer has the ability to control the
ankle joint. Pain, tenderness, bruising and swelling usually
occur right after the injury happens.
Typical self-treatment for a mild sprain is the RICE formula:
rest, ice, compression and elevation, explains Pytwoski. “The
sooner you can get the swelling down the better,” he adds.
“Placing ice on the ankle several times a day for 15 minutes to
20 minutes, four to eight times a day, will help immensely.”
Moderate to severe ankle sprains may require a person to use
crutches or have a hard cast applied. In extreme cases, surgery
might be required to repair ligament or cartilage tears, as well
as fractures to the bones. Regardless of the severity of an
ankle sprain, exercises that prevent stiffness in the ankle
joint, and that restore and build ankle strength and
flexibility, are recommended. These are generally done with
physical therapist to ensure they are done correctly and that
full function is restored.
“The most common mistake runners make with ankle sprains is
starting to run again too soon,” says Pytwoski. “It can take
several weeks or months to return the ankle joint to full
functional strength. Take your time in getting back to exercise
or you may develop a chronic condition.”
Running is a sport that requires little gear, but lots of common
sense, adds Dr. Pytwoski. “Pain is the body’s way of telling us
something is wrong and too often runners try to run through it
or return to running too soon after an injury. Taking the right
amount of time off to heal, and learning how to prevent future
injuries, will get you back on the road this summer and keep you
there.”
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The Austin Diagnostic Clinic (ADC) is a multi-specialty clinic
with physicians representing 24 medical specialties at six
locations. To download an electronic version of this release,
visit www.delaune.com/ADC |
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