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“Don’t
miss a beat” as training for the 2nd Annual Rock-N-Roll Marathon
takes off. To help keep you running to the beat, here are some tips
to avoid plantar fasciitis and iliotibial band syndrome, last year’s
most common injuries.
Plantar Fasciitis
Plantar fasciitis, commonly known as heel pain, is inflammation
of the fibrous sheath (plantar fascia) along the bottom of the foot.
It runs from the heel to the base of the toes. The plantar fascia
acts as a shock absorber; supporting the arch of the foot. However,
if too much tension is placed on the fascia, the fascia stretches
too far and tears can occur resulting in inflammation of the fascia
and the surrounding tissues.
Symptoms: The pain is described as stabbing or
burning pain in the heel and arch. Typically, the pain is worse
in the morning or at the beginning of a run. A bone spur may start
to form at the heel where the fascia has started to pull away.
Causes: Tight Achilles tendon, extremely high
or low arches or worn shoes.
Treatment: Decrease running, use of anti-inflammatory medications,
stretching and ice massage can help alleviate pain. If symptoms
have not responded to self-treatment after 3-4 weeks, see a physician
and physical therapy may be indicated. Prescribed orthotics, ultrasound,
friction massage and therapeutic exercise usually resolve symptoms
within 2 months of the initial treatment. If medical treatment doesn’t
work after 1 year, surgery may be necessary.
Iliotibial Band Syndrome (ITB)
The iliotibial band (ITB) syndrome is an overuse injury that occurs
from repetitive friction of the ITB rubbing across the outside of
the knee. The ITB originates at the hip and runs along the outside
of the thigh to just below the knee.
Symptoms: Pain can be in the lateral hip, thigh
and/or knee. An onset of symptoms typically occur a mile or two
into the run. It can be described as a dull ache, but in severe
cases can be sharp in nature, tender or swollen.
Causes: Tight muscles surrounding the knee including
the ITB, over-pronation, worn-out shoes, running on slanted roadways
or increasing your mileage too quickly. Sometimes one single intense
workout can cause ITB syndrome.
Treatment: Cut back on running, decrease the amount
of speed work, and avoid running downhill. Stretch the ITB 2-3 times
a day. If symptoms persist, see a physician. Again, therapy can
be beneficial to restore the flexibility of the band. Prescribed
modalities as well as stretching and strengthening of the lower
leg muscles can accelerate the healing process, thus preventing
further injury.
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