First Author: Patrick Junor

Second Author: Chad Burnett

Article

4.3.5. Hamstring injuries

Hamstring Picture^[1]

Hamstring injuries (pulled hamstring) are caused by over stretching your hamstrings beyond the stretching limits and causes a torn muscle tissue.  If your hamstrings are under stretched and you are running sprints or even long distance you can easily pull your hamstring muscle, because it would be really tight if not stretched enough.

Treatment

Icing your hamstrings right after the pull occurs is a good way to get rid of it.

Massage for your hamstring injury.

(Watch this video to help get rid of it). Massage^[2]

4.3.6. ITB Syndrome

The ITB Syndrome is when pain and inflammation occurs at the outside corner of your knees where the iliotibial band becomes tendinous.  It can be caused by anything that causes the leg to bend inward, stretching the ITB incorrectly, and over stretching your ITB.  Excessively running downhills can alson cause damage to your ITB. 

^[3]

Treatment     

Stop running and apply ice to the area that is damaged.  Stretching.  A stretched called the ITB stretch which makes you able to stretch out your ITB can help prevent it from getting torn or damaged.  Physiotherapy can heal the injury if other treatments dont work.

4.4.7. Low back Pain

 Causes

"Every time your feet hit the ground, the shock is transferred up your legs to your hips and spine, and any biomechanical irregularity or imbalance can ultimately cause lower back pain."^[4]

• Flat feet
• One leg slightly shorter than the other
• Possible curve in spine

Treatment

"For immediate relief, cut back on the mileage and try some damp heat: hot baths or the steam room."^[5]

• Heat pads
• Heel cups
• Chiropractor

4.4.8. Morton's Neuroma

^[6]

"Morton's neuroma is an enlarged nerve that usually occurs in the third interspace, which is between the third and fourth toes"^[7]

Symptons

• "Tingling, burning or numbness"
• "Pain"
• "feeling that something inside the ball of the foot, or that there is a rise in the shoe or a sock bunched up"^[8]

Treatmeant

For mild conditions

• Padding
• Icing
• Orthotic devices
• Shoe change
• Medication (anti-inflammatory)

More serious conditons may require surgery

References

ITB - iliotibial band syndrome - the BIG 5 - common running injuries.  Retrieved September 15, 2008, from: http://www.time-to-run.com/injuries/thebig5/itb.htm

Google. keyword : hamstringshttp://www.physioroom.com/injuries/hip_and_thigh/hamstring_strain_sum.php

Rosato, F. (2003). Jogging and Walking For Health and Fitness. (5^th Ed.) Belmot, CA: Wadsworth/Thomson Learning

Rosorio, Pat.  ESPN The Magazine . Issue 4 Picsle, PA