http://www.purechiro.ca Nanaimo Chiropractor Dr. Jason Hare presents common running injuries and their treatments. Nanaimo based chiropractic Clinic, Pure Chiropractic.

1. Nanaimo Chiropractic Clinic Common Sports Injuries Pure Chiropractic 1-5144 Metral Drive Nanaimo, BC 250-585-8866 http://www.PureChiro.ca

2. There are 4 main reasons for running injuries: Improper Footwear: Get a proper fitting done by a running store. You need the proper footwear Improper Training: Ramping up distance or speed too quickly is asking for trouble. Improper Recovery: Recovery time is just as important as your training. Your body requires time to heal the micro traumas you sustain with each run. Improper Mechanics: Joint fixations can occur anywhere in the mechanical chain; foot, ankle, knee, hip or pelvic joint. Lack of mobility moves the physical stress to the neighbouring healthy joints. http://www.PureChiro.ca

4. Ice an injury less than 2 weeks old (20min/hour). NEVER use heat.

5. Incorporate a stretch routine into your recovery day.

6. Never be rigid in your training program. If you feel you need to skip a day or shorten your run, do so.

7. Injuries are more likely to occur when fatigued. Watch your form when tired or shorten your run.http://www.PureChiro.ca

8. ITB Syndrome Symptom: pain on the outside (lateral) aspect of the knee, especially with walking downstairs or running down hill. Cause: Tightness of the iliotibial band (ITB). Unilateral ITB syndrome is often caused by a pelvic misalignment. Treatment: Rest, Ice, ITB stretching, cushioning pronation shoe, break from hill work and chiropractic care. http://www.PureChiro.ca

9. ITB Syndrome Symptom: pain on the outside (lateral) aspect of the knee, especially with walking downstairs or running down hill. Cause: Tightness of the iliotibial band (ITB). Unilateral ITB syndrome is often caused by a pelvic misalignment. Treatment: Rest, Ice, ITB stretching, cushioning pronation shoe, break from hill work and chiropractic care. http://www.PureChiro.ca

10. Plantar Fascitis Symptom: Pain on the plantar (under) surface of the heel, especially first thing in the morning or after sitting. Cause: Fallen arches (over-pronation) is the biggest cause. Also by increasing distance too quickly and tight calf muscles. Treatment: Rest, Ice, Cushioning pronation shoes, calf stretches, avoid pointing toes during sleep (may need a supportive night brace) http://www.PureChiro.ca

11. Morton’s Neuroma Symptom: Forefoot pain with pain or tingling going into the toes. Pain is aggravated by squeezing the forefoot. Cause: Too narrow a shoe, tight laces, lack of / loss of cushioning in shoe, increasing distance too quickly, lack of mobility in ankle (tarsal) joints. Treatment: Rest, Ice, proper footwear, assessment with a sports chiropractor http://www.PureChiro.ca

12. Sacroiliac Dysfunction Symptom: Off centre pain in lower back, just above the gluteal muscle. Pain may radiate to the glutes and upper thigh. Cause: Pelvic misalignment. May be aggravated by tight hamstrings. Treatment: Chiropractic correction of misalignment, rest, ice, stretching and specific core stability work. http://www.PureChiro.ca

13. Shin Splints Symptom: Pain on the bony part of the shin, especially where the muscle meets the bone. Often confused with Anterior Compartment Syndrome (next slide) Cause: Muscles of the shin pull on the outer layer of the bone. Overstridingand pronation are causes. Treatment: Avoid heavy heel strike, run more on forefoot on downhills, cushioning pronation shoe, rest and ice. http://www.PureChiro.ca

14. Anterior Compartment Syndrome Symptom: Pain in the muscle of the anterior shin. Pain usually goes when exercise stops. Pain with bending toes or ankle downwards. Cause: The muscles of the shin are contained in a non-pliable sheath. When the muscle fills with blood the increased pressure is uncomfortable. Treatment: Anterior calf stretches, rest, ice, shorten stride length, proper footwear, biomechanical evaluation by a sports chiropractor. http://www.PureChiro.ca

15. Patellar Tendonitis / Bursitis Symptom: Pain in the tendon going from the patella down to the shin (tendonitis) or in a natural fluid filled sac deep to the tenson (bursitis). Cause: Explosive quad contraction as in running or jumping, tight quads, lack of recovery or building distance and effort too quickly. Treatment: Ice, rest, stretch hamstrings and quads, take a break from hill work http://www.PureChiro.ca

16. Achilles tendonitis Symptom: Pain in the Achilles tendon with running, eases with rest. May be tender to touch. Cause: Increased running, lack of mobility in the ankle joints, calf tightness, pronation, hill running, high heel use. Treatment: Rest, ice, stretching, proper footwear, biomechanical evaluation with a sports chiropractor http://www.PureChiro.ca

17. Stress Fractures Symptom: Bone pain in the tibia, fibula or metatarsals (long bones of the foot). Cause: Bone breaks down through repetitive strain, rather than a single trauma. Usually due to training with too much intensity or not enough recovery time, but poor biomechanics are another common cause. Often found in the runner new to the sport. Treatment: Complete rest, slow return to running, trail run instead of road run, cushioning footwear, biomechanical evaluation by a sports chiropractor. http://www.PureChiro.ca

18. Pure Chiropractic 1-5144 Metral Drive Nanaimo, BC 250-585-8866 http://www.PureChiro.ca