4.3. Common Injuries A

 

 

First Author: Alisha M. Foster

Second Author:  Shannon Goforth

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Article

 

4.3.1. Achilles Tendon Injuries

 

What is the Achilles Tendon?

 

" The Achilles tendon is the tendon that connects the calf muscle (gastrocnemius) to the heel bone (calcaneus)." This is the tendon that is just below the skin on the back of the ankle. As with most tendon injuries, this tendon may be injured.

 

Figure 1: "Posterior View of Normal Achilles' Tendon as it goes from gastrocnemius muscle to the calcaneus."^[1]

 

Common Injuries

 

•  - Achilles Tendonitis
  •   Inflamation of the Achilles Tendon, caused from tiny tears and inflamation along the tendon.
  •  Also called Tendonitis ^[2]
•  - Ruptured Achilles Tendon
  • A partial or complete tear of the Achilles Tendon typically occuring just above the heal bone, although ruptures are possible anywhere along the tendon. ^[3]

Causes

 

Injury to the Achilles Tendon occur due to repeated stress put upon the tendon, which can be aggrevated or exsaserbated by:

• overuse
• running on hills and/or hard surfaces
• poor stretching
• torn or weak calf muscles
• wearing the wrong shoes
• flat feet ^[4]

 

Treatment

 

• Tendonitis
  • Rest and apply "cold therapy" (ice pack, but do not apply directly to injury)
  • Wear a heel lift to alleviate strain while healing
  • Take a(n) anti-inflamatory such as ibuprofen
  • Tape or cast leg while healing (only if directed by physician)
  • Sport massage  ^[5]
• Ruptured Tendon
  • See a physician immediately
  • Surgery (ideal and typically necessary)
    • surgery is the only way to re establish strength of the tendon
    • surgery mends and attaches alternate ends of the rupture to ensure strength
    • if surgery is NOT an option, ultrasound the wound to make sure the tendon is laying flat to heal properly
  • Use of a special boot (if surgery is not possible)
    • the boot secures the foot and removes strain from the wound
  • NEVER cast the leg! A cast causes permanant shrinkage of the calf muscles (atrophy).^[6]

 

Prevention

 

Although you may not be able to prevent injuries to your Achilles Tendon here are six steps to help reduce your chances of injury:

• Choose your shoes carefully
  • should allow cushioning for heel strike
• Walk and stretch before running, to gradually relax and warm your muscles
• Focus on stretching and strengthening your calf muscles
• Increase speed and distance gradually when training
  • No more than 10% a week
• Avoid sprinting and hill running
• Cool down properly after activity^[7]

 

Here is an example of a good stretch for your Achilles Tendon and Hamstrings

 

 

^[8]

 

4.3.2 Blisters

 

What causes Blisters?

 

Blisters are friction burns resulting from the repeated rubbing of clothing or shoes against skin. As the outer layer of skin separates from the inner layer blisters fill with lymph fluid.^[9]

 

Prevention

 

• Properly fitting shoes
• Protect "hot spots, by taping or applying a second skin."
• Keep feet as dry as possible
• Change socks often ^[10]

 

 

At the First Signs of Blisters

 

• The appearance of redness, typically on the heal, instep, or toes
• Change socks, and keep feet dry ^[11]

 

Treatment

 

• Poke a small hole, in fluid filled blisters and drain (especially if located on a weight bearing area)
• DO NOT pop blood filled blisters
• Drain blisters, but try and leave as much skin as possible (provides protection against infection)
• Clean with a sterilizing wipe
• Cover with a second skin or "blister plaster"
• Tape over wound ^[12]

 

                                                            Preventing the dreaded blisters!!

Here is a video from an expert and experienced trail runner on how he prepares for a run!  He covers key points on how to prevent blisters!

 

       ^[13]

 

 

First Author: Caitlin Brown

4.3.3 Chafing 

 

• To make the skin raw by friction ^[14]

•  Common locations are under arms, inner thighs and nipples^[15]

 

 

 

A video to show the less conventional techniques to prevent chafing

 

•  ^[16]

• Proper Clothes:^[17]

  • tight fitting

  • sweat wicking

 

 

 

Appropriate clothing choices for runners

 

 

 

 

 

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4.3.4 Chondromalacia Patella

 

 

Runner's Knee^[20]

What is it?

Who does it effect?

          Effect's YOUNG HEALTHY ATHLETES most commonly to WOMEN

 

Why does it happen?

Treatment:

• Rest -  AVOID squatting or high impact activities such as running, till pain subsides
                Swimming or elliptical training are good alternative options
• Exercise - leg exercises especially to strengthen and stretch quadriceps and hamstrings
• Icing - after exercising to reduce swelling  
            Elevate leg above heart (only ice for 20 min)        
• Wearing a Knee Brace