Injury
What is Runner's Knee, and how is it treated?
Runner's Knee is a general term used to describe a condition known as Iliotibial Friction Syndrome. This condition presents as a pain on the outside of the knee and is caused by excessive rubbing of the iliotibial band (ITB) across the lateral epicondyle of the femur. This pain is best treated with ice, rest from the painful activity (usually running), massage and stretching programs. Many people with this problem also require help with their running technique and sometimes orthotic shoe inserts.
Are there any easy to recognize signs and symptoms of overtraining?
The most common signs of overtraining include:
- Loss of weight
- Decreased performance and increased recovery times between workouts
- Persisten fatigue and constant muscle soreness
- Constant and repeating illnesses such as the common cold or flu
- Increased morning heart rate and/or resting blood pressure
What is the best way for a beginner exerciser to avoid muscle soreness after a workout?
Delayed onset muscle soreness (DOMS) is a common consequence after starting an exercise program. To reduce this pain, I sugges the following:
- Perform only 1-2 sets per exercise, limit the number of exercises, and use mostly complex
exercises. This will reduce the total volume of work done in the session.
- Minimize the amount of eccentric exercise i.e., care with downhill running.
- Keep the load reasonably light and do not complete each set to failure. There is plenty of time for more intense work later.
- Remember the golden rule: Beginners should UNDER train.
What is Plantar Fasciitis, and how is it treated?
Plantar fasciitis is an overuse condition of the plantar fascia (a band of tissue running along the sole of the foot) at its attachment to the calcaneous (help bone). It is common in dancers, runners, and aerobics participants. It is best treated with ice, stretching of the plantar fascia and calves, possible orthotics and deep tissue massage. One creative treatment is to freeze a can of soup and roll the cold can across the sole of the foot. This provides cold therapy as well as massage to the inflamed tissue.
Do sports rubs and linaments assist in tissue healing?
Most sports rubs contain a number of substances which act to inflame the skin, produce redness and stimulate pain and temperature receptors. This gives the sensation and appearance of heat but the active ingredients do not penetrate to the deeper muscles, so their role in tissue healing is questionable. They should never be used to replace a thorough pre-match warm-up.
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