Common Running Injuries & What's the long term fix?
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The document outlines the top ten running injuries often caused by over-pronation, including runner's knee, achilles tendinitis, and plantar fasciitis, which collectively highlight the importance of foot alignment for runners. It emphasizes that while common treatments such as rest and ice may relieve symptoms, they do not address the underlying issues related to foot misalignment. A proposed solution is the EOTTS procedure, a minimally invasive option that realigns the hindfoot, allowing runners to recover and resume activities within weeks.
Common Running Injuries & What's the long term fix?
- 1. Top running injuries & what’s the long-term fix?
- 2. Let’s start with the top 10 physical ailments that will keep you from doing what you love – running.
- 4. #1 Runner's Knee • Patellofemoral pain syndrome • The irritation of the cartilage on the underside of the knee-cap. • About 40% of running injuries are knee injuries. • Leading cause is over-pronation.
- 5. #2 Achilles Tendinitis • Achilles tendon connects the two major calf muscles to the back of the heel. • Under too much stress, the tendon tightens and becomes irritated (tendinitis). • 11% of all running injuries. • Leading cause is over-pronation.
- 6. #3 Hamstring Issues • The muscles that run down the back of our thighs bend our knees, extend our legs, drive us up hills, and power finish-line kicks. • Over-worked muscles leads to cramping and pain. • Over-pronation is a leading cause.
- 7. #4 Plantar Fasciitis • 15% of all running injuries strike the foot—with each step, our feet absorb a force several times our body weight. • Plantar fasciitis is due to mechanical over-loading NOT an inflammatory process. • The top foot complaint. • The pain is usually worse first thing in the morning. • Leading cause is over-pronation.
- 8. #5 Shin splints • "Shin splints" refers to medial tibial stress syndrome. • Achy pain that results when small tears occur in the muscles around your tibia (shin bone). • This makes up about 15% of running injuries. • Over-pronation is the leading cause.
- 9. #6 Iliotibial Band Syndrome (ITBS) • The iliotibial (IT) band lies along the outside of the thigh from the hip to the knee. • When you run, your knee flexes and extends, which causes the IT band to rub on the side of the femur. • This can cause irritation if you take up your mileage too quickly, especially if you're doing a lot of track work or downhill running. • ITBS makes up 12% of all running injuries; • Over-pronation is a leading cause.
- 10. #7 Stress Fracture • Stress fractures develop as a result of cumulative strain on the bone. • Runners most often have stress fractures in their tibias (shin), metatarsals (feet), or calcaneus (heels). • One of the most serious of all running injuries • Over-pronation is a leading cause.
- 11. #8 Muscle Cramps • One of the most common reasons for failure to complete a marathon. • It’s not due to lack of fluid or electrolyte intake. • The problem is muscle overloading or contracting too much. • There is an over-compensating muscle group. • Over-pronation is one of leading causes.
- 12. #9 Tendinitis • Posterior tibial tendon dysfunction. • Supports the inner arch. • Due to increase strain on the tendon. • Caused by over-pronation of the foot.
- 13. #10 Blisters • Blisters are caused by friction. • Poor-fitting shoes. • Typically occurs over bunions or hammertoes. • Leading cause is…over-pronation.
- 14. What’s the fix?
- 15. We certainly can treat to the symptoms. However, for long-term success, we have to identify and eliminate the underlying cause.
- 16. Pain is a very influencing factor.
- 17. Should we run through the pain? Pain is a warning signal that something is wrong.
- 18. What should we do when some part of our body is causing us pain? Typical treatments.
- 19. Rest = stop running. The excessive forces that led to the excessive strain will no longer traumatize the body part.
- 20. While rest will give your body time to recover, it doesn’t fix what led to the body part injury.
- 21. Ice - is typically a good thing, however ice doesn’t fix what caused the problem in the first place.
- 22. Soaking? Soaking your body part is also nice, but it doesn’t solve the underlying problem.
- 23. Pills! Pills will make the pain go away but they don’t solve the underlying problem. Actually, pills can serve as a double edged sword.
- 24. Pills Make you feel better, but they give you a false sense of treatment. You keep running, there is more damage to your body, more pain so you take more pills and the cycle continues.
- 25. A practical new approach to keep you running.
- 27. Over-pronation Another word for a misaligned foot.
- 28. Over-pronation leads to: Cumulative Traumatic Disorders as a result of the excessive forces continuously acting on the tissue during walking or running.
- 29. The primary focus of attention is to: eliminate the excessive forces acting on our body. Secondary focus is to: allow the traumatized tissues to heal.
- 30. 1st Proactive Measure Your running shoes.
- 31. Worn-out Shoes • Probably the leading cause of CTD. • Check your shoes for wear before you put them on. • If they are worn out – get rid of them.
- 32. Over-pronation leads to a Faulty Foot Structure 2nd How are we going to address the over-pronation?
- 33. A faulty foundation leads to all sorts of issues.
- 34. Faulty Foot Structure • Your feet are the foundation of your body. • There are 26 bones, 33 joints and nearly 100 muscles, tendons and ligaments. • The alignment and stability of the foot bones is crucial to proper foot function.
- 35. What leads to a faulty foot alignment? It depends on the stability and alignment of the ankle bone.
- 36. What specifically leads to a Faulty Foot Alignment? • Sinus tarsi – natural opening between the ankle and heel bone. • The sinus tarsi is open in an aligned hindfoot • The sinus tarsi is closed in a misaligned foot.
- 37. Ankle Bone Displacement is the main reason for a misaligned foot.
- 38. How can we realign the foot?
- 39. Observation? • Misaligned feet don’t magically realign on their own. • They don’t get better, they get worse. • Every step taken leads to more tissue trauma.
- 40. Muscle-tendon strengthening? • Unfortunately, there is no evidence that this works. • This is an internal bone problem. • The muscles and tendons are already being over- worked.
- 41. Arch Supports – Foot Orthosis? • It seems to make sense but the reality is quite different. • Depends on the degree of foot misalignment. • Let’s take a closer look.
- 42. Arch Supports – Foot Orthosis?
- 43. Arch Supports – Foot Orthosis? No matter how “good” the arch support is made, something placed below the heel cannot realign and stabilize the ankle bone.
- 44. Reconstructive Surgery? • Seems a bit aggressive • Long recovery • Many potential complications • Typically requires multiple operations • Is the cure worse than the disease?
- 45. There has to be a better option!
- 46. EOTTS? • There is a minimally invasive procedure that internally realigns and stabilizes the hindfoot. • Normal motion is restored. • Excessive forces are reduced/normalized
- 47. EOTTS • Extra-Osseous TaloTarsal Stabilization (EOTTS) • A titanium stent is placed into the sinus tarsi space (not into a joint). • Instantly the ankle bone is realigned on the heel bone.
- 48. EOTTS • The procedure is performed as an out-patient procedure. • Typically patients are back to running approximately 6 to 8 weeks after the procedure – want to make sure the stent is firmly anchored into the soft tissue. • Minimal complications • It is a reversible procedure
- 49. EOTTS Facts Type II HyProCure® Stent – Performed on both children and adults for > 10 years – Best sinus tarsi stent on the market – Used by foot surgeons in 45 countries – Over a dozen peer-reviewed scientific studies
- 50. No one wants to have surgery, but those misaligned feet are destroying your body.
- 51. Which procedure would you choose?
- 52. Don’t ignore your feet. Don’t ignore the warning signs?
- 53. Thank you for your time.
- 54. For more information please visit: www.AlignMyFeet.com
Editor's Notes
- #26: I want to present to you a practical way to eliminate the physical limitations to keep you running.