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Common Running Injuries | Achilles Tendinitis
As runners, we are no strangers to injury. Googling is often our go-to when we feel some discomfort pop up, but can oftentimes lead us down a rabbit hole, or provide less than accurate information.
Doctor of Physical Therapy Emmi Aguillard shares some of the common running injuries we see here at Finish Line PT, how you can diagnose them, and some recovery/rehab suggestions.
This week’s COMMON RUNNING INJURY:
THE FOOT AND ANKLE
Two of the most common overuse related injuries that I see in runners in the lower part of the body are plantar fasciitis and achilles tendinitis, which actually have a lot in common, and can stem from overworking of the calf and foot due to decreased hip extension or even lack of core stability. Both of these areas can be tricky because of the lack of blood flow to these tendinous structures, so healing time can take what feels like forever. Modalities and exercises targeting increasing blood flow to the inflamed tissue are an essential part of rehab.
This is often the result of tight calves; another contributing factor could be decreased hip extension and glute engagement during running – the runner is getting all of their push-off from the calf and the glute isn’t kicking in enough to aid in forward propulsion.
- Foam roll calves
- Stretch calves
- Stretch hip flexors to allow for more hip extension in gait
- A shoe with a greater heel-toe drop can also be helpful to offload the achilles
- Research also supports the use of compression socks aiding in pain relief for Achilles tendinitis.
- If all else fails, try sleeping in a night splint or Strassburg Sock to keep the calf lengthened overnight
The lower down the pain is, the more severe the tendinitis is – the closer to the calf muscle, usually healing time is a little faster.