FORMA

Functional Orthopedic Rehabilitation Medicine Associates 230 E. 17th Street, Suite 202 Costa Mesa, CA 92627 Phone: 949 999-0777 Fax: 949-999-0784 www.formadocs.com

LONG DISTANCE RUNNING/WALKING INJURIES By: Dr. Carvalho (drcarvalho@formadocs.com) Dr. Bakman (drbakman@formadocs.com)
A little bit of bad mechanics repeated many times during weight bearing cycles (steps) Running vs. Walking Mechanics and stresses on the frame

Mostly caused by repetitive trauma (unless there is an accident)

Old injuries not resolved or not fully rehabilitated major culprit

Symptoms are usually the result of compensation Form/mechanics are dynamic and change as we fatigue without adequate training and/or recovery Pain may not be at the area of the core mechanical problem

Prevention
CUMULATIVE TRAUMA PREVENTION: ADEQUATE REST! o Training Schedule may be different for each person o Coaches will help to plan the ideal schedule Know the CAUSE (s) of the PROBLEM (s): Revisit old injuries or problems (be aware of the old symptoms) Accept that extra work will be needed to correct problems and to maintain the body at a functional level Condition to run instead of Running to condition Training control versus just strengthening Work to achieve symmetry in control, strength and endurance Know Thyself Be Your Bodys Coach

Most Common First treatments for Sports Injuries

o Acute During Training: STOP and cross train During the Event: Make a Sensible Decision Rest (3-Day-Rule): STAY OFF THAT BODY PART! Crutches vs. Walker vs. Wheel Chair Ice vs. Heat (20 minutes every Hour) Compress if swollen Elevate if swollen (Above heart Level) Bracing Joint Range of Motion Stretching Muscle Pull DO NOT STRETCH for the first 3 days Chronic (Avoid getting here)

2 www.formadocs.com Find out WHY it is not healing [Know the Cause (s)] Hamstring vs. Sciatic (Muscle versus nerve) IT Band vs. Lower Back Hip vs. SI vs. Piriformis Re-injuries are harder to heal and recover Medications Anti-Inflammatory Motrin vs. Advil: Ibuprofen Aleve: Naproxen Aspirin Herbal Preparations: Tumeric, etc. o Pain Medication Tylenol Capsaicin Nerve Pain Medication o Muscle Relaxants vs. Sleeping Aids

Common Injuries/syndromes
Feet: o o o o o o o Ankle o o Calf o o o o Flat Feet High Arches Plantar fasciitis Calcaneal Bursitis Metartasalgia Arthritis Stress Fractures Sprains: The Weak Ankle Arthritis Achilles Stain vs. Tear Tendinitis Calf Strain vs. Tear Blood Cloth Cramps Nerve Circulation Electrolyte Imbalance Shin Splints in the front of the leg (Anterior Tibialis Muscle/Tendon) Shin Splints in the back of the leg (Posterior Tibialis Muscle/Tendon) Stress Fractures IT band Syndrome at the Hip Snapping Hip Syndrome Piriformis syndrome Sacroiliac Joint Pain Patella Femoral Syndrome-knee tendonitis and/or tracking problem IT band Syndrome at the Knee

Shin o o o Hip o o o o Knee o o

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3 www.formadocs.com o o o Spine o o o Meniscus Tears Arthritis Stress Fractures Neck/Shoulder/Arm Pain Muscle Tension vs. Nerve Pain Mid Back Hip/Groin Pain Lower Back/Hip/Leg Sciatica vs. Hip Tightness

Braces
Wearing a brace may mask a more serious injury or it may cause a new injury Prevents training the internal support Good for recovery Arch Supports Knee Braces Patella Straps Back Braces

All rights reserved. This material may not be duplicated without the written permission of FORMA.