Hi there BMFers, here are a couple of injurys/common complaints that seem to keep cropping up from time to time after fitness courses. If you are a person who exercises regularly you will probably experience at some stage some of the following.
Iliotibial Band Syndrome (Runners knee)
What is Iliotibial Band Syndrome?
Iliotibial band syndrome is often referred to by other names, most commonly, runners knee and Iliotibial band friction syndrome, sometimes shortened to ITBS or ITBFS. All of these names refer to the same condition.
Signs and Symptoms of Iliotibial Band Syndrome:
• Pain on the outside of the knee (at or around the lateral epicondyle of the femur).
• Tightness in the iliotibial band
• Pain normally aggravated by running, particularly downhill.
• Pain during flexion or extension of the knee, made worse by pressing in at the side of the knee over the sore part.
• Weakness in hip abduction.
What can the athlete do to prevent Runners knee?
• Rest. Avoid painful stimuli, for example downhill running and fitness courses.
• Apply cold therapy or ice to reduce any inflammation after an outdoor bootcamp.
• Stretch the Iliotibial band after training.
• Self massage techniques can also be very helpful in correcting excessive ITB tightness.
• See a sports injury specialist.
Calf Strain
What are the calf muscles?
The calf muscles consist of the Gastrocnemius which is the big muscle at the back of the lower leg and the Soleus muscle which is a smaller muscle lower down in the leg and under the Gastrocnemius.
Symptoms of calf strain include:
Grade 1:
• A twinge of pain in the back of the lower leg.
• May be able to play on.
• Tightness and aching in the 2-5 days after.
Grade 2
• Sharp pain in the back of the lower leg.
• Pain when walking.
• There may be swelling in the calf.
• Mild to moderate bruising.
• Pain on resisted plantarflexion.
• Tightness and aching for a week or more.
Grade 3
• Severe immediate pain.
• A sudden pain at the back of the leg, often at the muscular tendinous junction (see image below).
• Inability to contract the muscle.
• Considerable bruising and swelling.
• In the case of a full rupture, often the muscle can be seen to be bunched up towards the top of the calf.
A calf strain may be more likely in athletes who have tight calf muscles.
What can the athlete do?
• Applying R.I.C.E. (Rest, Ice, Compression, Elevation) is essential.
• Cold therapy should be applied as soon as possible to help to quickly stop any internal bleeding.
• Use a compression bandage or sleeve.
• See a sports injury professional who can advise on treatment and rehabilitation.
• Wear a heel pad to raise the heel and shorten the calf muscle hence taking some of the strain off it. It is a good idea to put heel pads in both shoes or one leg will be longer than the other creating an imbalance and possibly leading to other injuries including back injuries.
Achilles Tendinitis (Tendinopathy)
What is Achilles Tendonitis?
It is estimated that achilles tendonitis accounts for around 11% of all running and fitness courses injuries. The Achilles tendon is the large tendon at the back of the ankle. It connects the large calf muscles (Gastrocnemius and Soleus) to the heel bone (calcaneus) and provides the power in the push off phase of the gait cycle (walking and running).
Symptoms of Achilles Tendonitis
Acute tendonitis:
• Gradual onset of achilles pain at the back of the ankle, just above the heel bone.
• This develops over a period of days.
• Pain at the onset of exercise which fades as the exercise progresses.
• Pain eases with rest.
• Tenderness on palpation.
Chronic achilles tendonitis may follow on from acute tendonitis if it goes untreated or is not allow sufficient rest. Chronic achilles tendonitis is a difficult condition to treat, particularly in older athletes who appear to suffer more often.
Causes of Achilles Tendonitis
Achilles tendonitis is an overuse injury. Too much too soon is the basic cause of overuse injuries, however other factors can contribute to developing the condition.
• Increase in activity (either distance, speed or hills).
• Less recovery time between fitness courses.
• Change of footwear or training surface.
• Weak calf muscles.
• Decreased range of motion at the ankle joint, usually cause by tight calf muscles.
• Running up hills - the achilles tendon has to stretch more than normal on every stride. This is fine for a while but will mean the tendon will fatigue sooner than normal.
• Overpronation or feet which roll in when running can place an increased strain on the achilles tendon. As the foot rolls in (flattens) the lower leg also rotates inwards which places twisting stresses on the tendon.
• Wearing high heels constantly shortens the tendon and calf muscles. When exercising in flat running shoes, the tendon is stretched beyond its normal range which places an 'abnormal' strain on the tendon.
What can the athlete do to treat Achilles pain?
• Rest and apply cold therapy.
• Wear a heel pad to raise the heel and take some of the strain off the achilles tendon. This should only be a temporary measure while the achilles tendon is healing.
• Make sure you have the right running shoes for your foot type and fitness courses you undertake.
• See a sports injury professional who can advise on treatment and rehabilitation.
I hope this has given you some ammunition to throw at your existing injuries!! All joking aside rest and evaluate any pain that does not go away after a few days TLC.
Stay hydrated and warm up properly and most injuries can be avoided.
See you in the park
Kieran