What are common running injuries?
Running has become one of the most popular ways to improve and maintain fitness, and to stay in shape. In fact, more than 40 million North Americans run on a regular basis.
Although running is a great way to stay active, many runners have to deal with an injury at some point.
More than 80% of running injuries are caused by repetitive stress, but sudden injuries like a sprained ankle or a torn muscle can also happen.
Larissa Roux, MD FRCP Dip Sport Med, MPH, PhD, discusses chafing symptoms and treatments.
Jody Weightman, C.Ped (C), discusses buying the right shoe.
Ankle Sprains and Common Treatment Recommendations
So one of the commonest injuries we see in sports medicine is the simple ankle sprain, but it’s actually a lot more complicated than people think.
There are a number of different ligaments in the ankle. Some of them are on the outside half of the ankle, so this is the lateral or outside part where the fibula this is the bone here, attaches to the talus, that’s the bone that forms the top part of the foot that goes up and down.
There are also ligaments on the other side of the ankle attaching the tibia, again, down towards the talus. The most common injury would be one in which the foot turns outwards, so when people roll their ankle, and that would damage the ligaments out here.
We generally grade those injuries from one to three. So one would be the mildest injury, so more of a simple sprain, and then three would be considered a complete tear of the ligaments. And those are the kinds of cases where we might actually have to consider things like casting or surgery.
Most minor ankle sprains, so grade 1 or even grade 2 sprains, you might consider doing a couple of different things in terms of treatment. To begin with, we would want to put on ice. We might want to take an anti-inflammatory.
You would certainly want to consider seeking professional help from a physiotherapist or even seeing your family doctor in cases where people are unable to bear weight after an injury like this.
So if they’re unable to put any weight on the foot whatsoever, that’s the sort of injury where you should be going to the emergency room, and possibly having an x-ray. Most of these injuries when treated with therapy, maybe wearing a brace for a short period of time, and slowly and gradually resuming your activity, will generally not result in any kind of long-term problems.
Most grade 1 type injuries are typically going to resolve within about four to six weeks. So at that point you can consider going back to your usual sports. Grade 2 injuries can take a little longer, somewhere maybe between six and ten weeks, and then grade 3 injuries can sometimes take as long as 12 weeks.
And of course if surgery or casting is necessary it could take a little longer to resume your sports. Ankle injuries are very common in lots of different sports, but particularly sports where you have to cut and turn and particularly in turf sports. So sports like basketball, soccer, ultimate Frisbee, we see these kinds of injuries all the time in these various sports.
If you think you have an ankle injury or have more questions about ankle injuries, you could consult your family physician who might refer you to a sports medicine doctor. Local Physiotherapist
Video shot in conjunction with http://www.aesmphysiotherapytoronto.ca/
Local Practitioners: Sports Medicine Physician
Larissa Roux, MD FRCP Dip Sport Med, MPH, PhD, discusses hamstring pulls in sports.
Buying the Right Shoe
When looking for a shoe there’s a couple of things that we’ll typically look for.
You want to lok and make sure that there’s a nice strong heel to the shoe, so if you squish and try to push on the heel it shouldn’t move. You want where the shoe bends to match where your foot bends, which is usually up by the ball of the foot.
So if you take the shoe and push it from either end. It should bend a little bit up in here. You don’t want the shoe to bend or twist in through the middle part. So if you take the shoe and try to twist it, you shouldn’t get any movement out of that part there.
When you’re fitting the shoe with an insole, if it’s a full length insole, like this sort of thing, you want to make sure that the insole of the shoe comes out. If you’re fitting a shorter insole, you can just generally put it in on top of the liner that’s already in there.
When you’re fitting the shoe with or without an orthotic, you want to make sure that the top of the shoe doesn’t interfere with the ankle bones at all.
Whether you’re fitting a short or a longer insole you want to make sure that you have it with you when you go to buy new shoes. And you want to make sure that when everything’s in, your foot’s in, you should have a half-thumbs-width to a thumbs-width between the end of your longest toe and the end of the shoe, its not always your big toe, it could be your second toe.
And you want to make sure that your foot’s not sort of bulging over the sides of the sole of the shoe. That’s an indication that your foot’s too wide and you should go up a width. And you want to also make sure that on the inside there’s nothing that’s irritating – no seams or anything like that.
If you have an improper shoe or an inappropriate shoe for either the activity that you’re doing or the style of shoe i guess then it can cause injury to the foot. And so it’s best to get a proper fitted shoe from a store that knows what they’re doing, and won’t just sell you the prettiest shoe off the rack, that they’re actually going to sell you the shoe that’s best for you.
Local Practitioners: Pedorthist