Top 5 Running and Walking Injuries


1. Plantar Fasciitis

Plantar Fasciitis is a very common injury that athletes and non-athletes can experience. Some of the symptoms of Plantar Fasciitis are heel pain (especially first thing in the morning), and pain in the arch and along the bottom of the foot. 

There are a few things you can do to help prevent/heal Plantar Fasciitis:

1. Foam roll/Addaday therapy on the calf area and bottom of the foot
2. Proper shoes and Superfeet (not just in running/walking shoes, but also in everyday shoes)
3. Stretch properly after running or walking
4. Use of a Strassburg sock
5. Plantar Fasciitis sleeve/compression socks
6. Tape the affected area.

2. Iliotibial Band Syndrome (IT Band)

IT Band syndrome is classified as pain along the outside of the knee, hip, or along the outside of the quad. Pain will become worse during a run or walk.

To help prevent/heal IT Band syndrome:

1. Use Superfeet to reduce pronation related problems
2. Stretching and high friction massage
3. Foam rolling/Addaday therapy
4. Strengthening of surrounding musculature in hip and leg
5. Try to avoid running on crowned roads/alternate which leg is on the crowned side/run in different places
6. A temporary fix to the problem would be to wear a compression knee sleeve and/or tape the affected area

3. Shin Splints

Shin splints are very common among runners and walkers. The usual symptom of shin splints is a dull pain/ache on the front part of the lower leg felt while running or walking. Usually the impact of running and walking causes the most discomfort. There are two types of shin splints, anterior and posterior. Anterior shin splints are generally associated with pain on the lower front of the shin from the anterior tibialis muscle. Posterior shin splints are generally associated with pain on the lower back of the leg from the posterior tibialis muscle. Shin splints can worsen if not taken care of; a runner or walker might also experience the dull ache/pain up to a few days after activity. If not taken care of, shin splints can lead to a stress fracture or even a break in the tibia.

Here are a few ways to help with shin splints:

1. Getting fit for proper shoes and Superfeet
2. Not running or walking in old shoes
3. Wear compression sleeves/socks
4. Ice
5. Foam rolling/Trigger Point therapy
6. Stretching after activity
7. Rest
8. Taking a Good Form Running or Walking clinic to focus on form

4. “Runner’s Knee"

Runner’s Knee is usually an aching pain around/under the knee cap during activity, a runner or walker might also experience pain around the knee cap while walking up and down stairs.

You can reduce the pain of "Runner's Knee" by:

1. Taping the area
2. Use a CEP compressive knee sleeve
3. Icing the area after running
5. Resting. Only time and rest will fully heal “Runner’s Knee". 

5. Achilles Tendinitis

Achilles tendinitis is a pain and/or burning sensation on the back of the heel. Tendinitis is an inflammation of the tendon. If not taken care of, Achilles tendinitis can turn into Achilles tendinopathy (a tear or rupture in the tendon). Anyone can get tendinitis, but it is most common in adults, especially those over the age of 40 because as tendons age, they tolerate less stress, are less elastic and are easier to tear.

Ways to help reduce pain and stress are:

1. Use Superfeet to relieve pronation-related tension on the tendon
2. Use a heel cup to raise the heel (this will decrease tension on the tendon)
3. Add heel lifts in both shoes to reduce strain on the tendons
4. Wear shoes with more toe spring to decrease the amount of motion needed at the ankle
5. Compression socks (full length or dynamic short sock)
6. CEP Achilles tendon brace (comes with heel lifts)
7. Foam roll/Trigger Point therapy on quads

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