Knee pain?
Notes taken from Matt Kraemer by Peter Briner at the 2008 Phoenix Health and Safety symposium.
Change your running shoes every 6 months or 500 miles.
Looking for insoles www2.yoursole.com
4 most common runner injuries
Runners knee
IT band syndrome
Plantar fascitis
Shin splints
Runners knee
Symptoms
Front of knee pain
Dull achey pain
Pain during and after exercise
Pain with prolong sitting
Cause
Knee cap not tracking in the right place due to tight or weak muscles or poor mechanics. The patella tracks to the right or left.
Treatment
Stretch the quads, hip flexors, and gluts
Ice
Advil or ibuprofen
Change footwear and/or insoles
IT band syndrome
Pain on the outside of the knee or hip
Sharp pain right before or during a foot strike
Pain when running down hill or on a slant
The knee is tender on the outside
Possibly a snapping
Painful with the knee bending or straightening
Causes
Tight muscles
Weak muscles
Bad mechanics
Footwear
Sudden increase in frequency and duration
Bad patella tracking
Treatment
Massage/foam roll
Stretching
Strengthening
Ice
Ibuprofen
footwear/orthotics
Run on a flat surface
Plantar Fascitis (heel pain)
Pain in the heel especially in the am
Pain improves after 5-10 minutes of running
Heel is tender to the touch
Pain when walking and pushing off with the toe.
Cause
Tight calf muscle
Insufficient footwear
Instability
Bad mechanics
Treatment
Stretch the Calf/soleus
Strengthening
Ice
Ibuprofen
Massage
footwear/orthotics
Shin splints
Pain along the shin bone
Sharp or dull, may or may not get better
Tenderness and swelling of the shin
Cause
Poor shock absorption
Overuse of muscles
Treatment
Ice
Ibuprofen
Massage
Stretch/Strengthening
Inserts
Footwear
It's always best to seek professional medical advise if pain persist.
Change your running shoes every 6 months or 500 miles.
Looking for insoles www2.yoursole.com
4 most common runner injuries
Runners knee
IT band syndrome
Plantar fascitis
Shin splints
Runners knee
Symptoms
Front of knee pain
Dull achey pain
Pain during and after exercise
Pain with prolong sitting
Cause
Knee cap not tracking in the right place due to tight or weak muscles or poor mechanics. The patella tracks to the right or left.
Treatment
Stretch the quads, hip flexors, and gluts
Ice
Advil or ibuprofen
Change footwear and/or insoles
IT band syndrome
Pain on the outside of the knee or hip
Sharp pain right before or during a foot strike
Pain when running down hill or on a slant
The knee is tender on the outside
Possibly a snapping
Painful with the knee bending or straightening
Causes
Tight muscles
Weak muscles
Bad mechanics
Footwear
Sudden increase in frequency and duration
Bad patella tracking
Treatment
Massage/foam roll
Stretching
Strengthening
Ice
Ibuprofen
footwear/orthotics
Run on a flat surface
Plantar Fascitis (heel pain)
Pain in the heel especially in the am
Pain improves after 5-10 minutes of running
Heel is tender to the touch
Pain when walking and pushing off with the toe.
Cause
Tight calf muscle
Insufficient footwear
Instability
Bad mechanics
Treatment
Stretch the Calf/soleus
Strengthening
Ice
Ibuprofen
Massage
footwear/orthotics
Shin splints
Pain along the shin bone
Sharp or dull, may or may not get better
Tenderness and swelling of the shin
Cause
Poor shock absorption
Overuse of muscles
Treatment
Ice
Ibuprofen
Massage
Stretch/Strengthening
Inserts
Footwear
It's always best to seek professional medical advise if pain persist.
