- Inflammation of the achilles tendon (between the calf and heel)
- Painful during and after activity
- Generally felt during foot strike and toe-off (right before the foot leaves the ground)
- Due to chronic mechanical fault as a result of flexibility or range of motion deficit from the lower back, hip, knee, or ankle
What are basic treatment options?
1. ICE!! to control pain and inflammation
2. Calf stretching several times a day
3. Cross-training, preferably running in the pool or Alter G
4. Be evaluated by a doctor or physical therapist for underlying causes, like decreased hip or ankle mobility
Iliotibial Band Syndrome (IT band)
- Tensor Fasciae Latae (TFL)/Iliotibial Band (IT band) starts at the top of the pelvis and runs the outer length of the leg stopping just below the knee
- Most pain is felt near the outer knee
- Pain can be while running or with kneeling, squatting, stair climbing
- Snapping may be present at the hip or knee
- Usually the result of a mechanical fault
What are basic treatment options?
1. ICE!! to control pain and inflammation
2. Use a foam roller (like in the picture above) or "The Stick" to break up adhesions in the muscle
3. Bracing that alleviates pressure and pull to the outer knee
4. Evaluation of running mechanics and a Functional Movement Screen by a physical therapist
Shin Splints
- Catch-all term describing most lower leg/shin pain
- Pain can be in the front or sides of lower legs
- Usually due to overuse or training error
- Could lead to stress fracture
- Possible causes:
- Compartment Syndrome
- Tendinitis
- Periostitis
What are basic treatment options?
1. ICE!! to control inflammation and pain
2. Low impact cross-training like swimming, biking, and elliptical
3. Compressive wraps
4. If no change with basic treatment, see your physician to rule out serious injury
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