1. Runner's Knee
About runner's knee?
Patellofemoral pain syndrome (PFPS), or runner's knee, got its nickname for an obvious and very unfortunate reason—it's common among runners. The stress of running can cause irritation where the kneecap (patella) rests on the thighbone. The resulting pain can be sharp and sudden or dull and chronic, and it may disappear while you're running, only to return again afterward. While biomechanical issues may be to blame, the cause can often be traced back to poorly conditioned quadriceps and tight hamstrings. Weak quads aren't able to support the patella, leading it to track out of alignment, and inflexible hamstrings can put pressure on the knee. If you want to treat and avoid another bout with runner's knee, add strengthening and stretching to your routine.
Patellofemoral pain syndrome (PFPS), or runner's knee, got its nickname for an obvious and very unfortunate reason—it's common among runners. The stress of running can cause irritation where the kneecap (patella) rests on the thighbone. The resulting pain can be sharp and sudden or dull and chronic, and it may disappear while you're running, only to return again afterward. While biomechanical issues may be to blame, the cause can often be traced back to poorly conditioned quadriceps and tight hamstrings. Weak quads aren't able to support the patella, leading it to track out of alignment, and inflexible hamstrings can put pressure on the knee. If you want to treat and avoid another bout with runner's knee, add strengthening and stretching to your routine.
Patellofemoral
pain syndrome can affect one or both knees. It strikes mostly younger,
recreational runners and twice as many women as men, according to the British
Journal of Sports Medicine. (Women tend to have wider hips, resulting in a
greater angling of the thighbone to the knee, which puts the kneecap under more
stress.) Symptoms
of runner's knee include tenderness behind or around the patella, usually
toward its center. You may feel pain toward the back of the knee, a sense of
cracking or that the knee's giving out. Steps, hills, and uneven terrain can
aggravate PFPS.
"During my very first long run, I have runner's knee on my left leg. It started to hint me after running about 12km and slowly worsen until I ran about 20km. After the run, I could not walk without pain or bend my knee. It works for me just by resting completely for 2 days without running or bending my knees. Now, based on my experience, my short run days are usually less than 15km, as I realized that it is easier to get runner's knee and worsen it when running long distances. Therefore, experts always say the increase of distance should be gradual and not be more than 10% of previous long run. I feel that the ultimate way to find out is to really listen to your body. Go ahead to cover more if your body does not hint you of an incoming injury, but watch our for signs like ache, pain or cramp though. I know runner's knee would forever be my problem, so to ensure that I can still train safely during my short run days, I would do the exercise shown below which helps to strengthen my thigh muscles.:
Step 1: Front view should look like this, feet apart and aligned with shoulder.
Step 2: Side view should look like this, back straight in ready position.
Step 3: Bend your knees to almost right angle, keep back straight while pushing your butt backwards.
Step 4: Go back to ready position again and repeat another 19 times. Makes a total of 20 times which usually suffice me, but it is still up to you to decide how many repeats you might want to do.
What causes runner's knee?
2. Shin SplintStep 1: Front view should look like this, feet apart and aligned with shoulder.
Step 2: Side view should look like this, back straight in ready position.
Step 3: Bend your knees to almost right angle, keep back straight while pushing your butt backwards.
Step 4: Go back to ready position again and repeat another 19 times. Makes a total of 20 times which usually suffice me, but it is still up to you to decide how many repeats you might want to do.
What causes runner's knee?
Pinpointing
a single cause of runner's knee is difficult. It could be a biomechanical
problem—the patella may be larger on the outside than it is on the inside, it
may sit too high in the femoral groove, or it may dislocate easily. Also, worn
cartilage in the knee joint reduces shock absorption, high-arched feet provide
less cushioning, and flat feet or knees that turn in or out excessively can
pull the patella sideways. There
are also muscular causes. Tight hamstring and calf muscles put pressure on the
knee, and weak quadriceps muscles can cause the patella to track out of
alignment. Just the repetitive force of a normal running stride alone can be
enough to provoke an attack.
How to prevent or treat runner's knee?
At the
first sign of pain, cut back your mileage. The sooner you lessen the knee's
workload, the faster healing begins. Avoid knee-bending activities, canted
surfaces, and downward stairs and slopes until the pain subsides. As you
rebuild mileage, use a smaller stride on hills. Consider orthotics if new shoes
don't fix the problem. See a doctor if the pain persists, to rule out another
condition.
About shin splint?
The term
"shin splints" refers to pain along or just behind the shinbone
(tibia) — the large bone in the front of your lower leg. Medically known as
medial tibial stress syndrome, shin splints occur during physical activity and
result from too much force being placed on your shinbone and connective tissues
that attach your muscles to the bone. Shin splints are common in runners and in
those who participate in activities with sudden stops and starts, such as
basketball, soccer or tennis. The risk
of shin splints is no reason to give up your morning jog or afternoon aerobics
class. Most cases of shin splints can be treated with rest, ice and other
self-care measures. Wearing proper footwear and modifying your exercise routine
can help prevent shin splints from recurring.
Symptoms of shin splint?
If you
have shin splints, you may notice:
-
Tenderness, soreness or pain along the inner part of your lower leg.
- Mild
swelling in your lower leg.
- At
first, the pain may stop when you stop running or exercising. Eventually,
however, the pain may be continuous.
Causes of shin splint?
Shin
splints are caused by excessive force (overload) on the shinbone and the
connective tissues that attach your muscles to the bone. The overload is often
caused by specific athletic activities, such as:
-
Running downhill
-
Running on a slanted or tilted surface
-
Running in worn-out footwear
-
Engaging in sports with frequent starts and stops, such as basketball and
tennis
- Shin
splints can also be caused by training errors, such as engaging in a running
program with the "terrible toos" — running too hard, too fast or for
too long.
- Choose
the right shoes. Wear footwear that suits your sport. If you're a runner,
replace your shoes about every 350 to 500 miles (560 to 800 kilometers).
-
Consider arch supports. Arch supports can help prevent the pain of shin
splints, especially if you have flat arches.
- Lessen
the impact. Cross-train with a sport that places less impact on your shins,
such as swimming, walking or biking. Remember to start new activities slowly.
Increase time and intensity gradually.
- Add
strength training to your workout. To strengthen your calf muscles, try toe
raises. Stand up. Slowly rise up on your toes, then slowly lower your heels to
the floor. Repeat 10 times. When this becomes easy, do the exercise holding
progressively heavier weights. Leg presses and other exercises for your lower
legs can be helpful, too.
- It's also important
to know when to rest; at the first sign of shin pain, take a break."I had shin splint and it definitely does not feel good running with the pain. It made my run disappointing because the pain was just unbearable that stopped me from going a greater distance. However, I would like to share how I overcame and prevented shin splint from visiting me again. Please look at the illustration below.:
Step 1: Sitting upright on a chair, having your knees and ankles bent at right angles. Your entire feet should lay flat on the ground and toes pointing forward.
Step 2: Using your heel as the hinge or pivot point, raise your toes as high as you can. You should feel your shin muscles stretched. I would normally do 40 raises for each foot, so it depends on yourselves as long as you feel your shin muscles getting tired, you should stop lifting up already."
3. Runner's Toe (Black Toe Nail)
About runner's toe (black toe nail)?
Runner’s toe is also called “tennis toe” or “skier’s toe” because it happens most often among runners, tennis players and skiers. Some people simply call it “black toenail” because of its ugly appearance. You’ll know you have it when you see that there has been bleeding under a toenail accompanied by pain. It’s not a serious injury, but it hurts. It can also prevent you from participating in some sports, and it can take days, weeks, or even months for the blood to work its way out from under the toenail. That makes the area under the toenail a perfect environment for infection.
What causes runner's toe (black toe nail)?
This
condition develops because of repeated pressure downward on the toenails or
irritation between the toenails and the shoe. If your shoes are too tight, the
constant pressure damages the toe and toenail. If they're too loose, the
ongoing movement of the foot inside the shoe results in the same condition. If
your toenails are too long, they're a target for getting banged around inside
your shoes. Also, your feet may swell during hot weather and become more
susceptible to shoe/toe friction. Finally, you may sustain runner’s toe by
taking a blow on the top of the foot. But whatever the cause, the skin bruises
and bleeds underneath the nail. If enough damage has occurred, part or all of
the toenail may fall off.
Statistic runner's toe (black toe nail)?
- Less
than one in one hundred athletes develop runner’s toe.
- 55
Percentage of marathon runners who sustain a lower extremity injury, but only a
fraction of those injuries are diagnosed as runner’s toe.
Symptoms of runner's toe (black toe nail)?
- Slight
irritation is the best-case scenario.
- Pail
(sore toe) is found in more serious cases.
-
Bleeding under the toenail.
-
Reddish, brown, black, or bluish appearance of the toenail.
- Loss
or partial loss of the toenail in more serious cases.
-
Separation of the toenail from the toe bed (skin).
Initial treatment of runner's toe (black toe nail)?
- In
minor cases, the injury resolves itself within a day or two of rest.
- Clip
the toenail so it does not make contact with the shoe.
- Wear a
shoe with a bigger, wider toe box to prevent further irritation.
- Tape a
partially torn toenail (for protection) until a new nail begins to form.
- Don’t
pull the damaged nail off. It may fall of on its own.
- A health
care provider might have to drain blood through the toenail with a specialized
instrument.
- See a
doctor if the pain persists or you see signs of infection like redness,
swelling or pain that persist longer than a few days.
How to avoid runner's toe (black toe nail)?
- Wear
running shoes that are at least one-half size larger than your street shoes.
- Trim
your toenails regularly and straight across, but not so short that the
remaining nail or nail bed is exposed to shoe/toe irritation.
- Keep
your feet as dry as possible (wear socks than wick moisture away from the
skin).
- Lace
your shoes more tightly if you run downhill regularly to prevent excessive
movement and friction.
"Yes, I have a runner's toe! Fortunately, I only have one and it is no longer giving me any problem. I remembered the first time I got it, it felt swollen, hot, heavy and appeared red, as though someone had dropped a bowling ball onto that particular toe. I had difficultly sleeping well for about 2 nights as it hurts when the blanket made contact with it. Let me try to explain how my toe was like that time. The center part of the nail was detached from the skin because of blood clot, having the sides attached to my skin. The question is, how do I trim it? Normal nail clippers as you know would create the upwards impact and would chip the sides of your nail when you start clipping the middle. To prevent that from happening, I use a baby nail scissors that has short blades and round tip. Just trim slowly, a very useful tool indeed."
What causes chafing?
Chafing
is caused by repeated motion - specifically, skin rubbing against loose fabric
or other skin. Chafing most often occurs around the bra line (women), nipples
(men), inner thighs, and under the arms. Moisture, either from sweat or rain,
can worsen chafing. It can also be caused by a poorly fitted bra.
How to prevent chafing?
Before
long runs (you don't have to worry too much about chafing during your shorter
runs), spread a thin layer of BodyGlide or Vaseline on vulnerable areas.
To
prevent chafing, wear running attire made of synthetic materials such as
CoolMax that wick moisture away. Don't wear cotton clothing because once it
gets wet, it stays wet. In addition, cotton is a rough material and when it's
constantly moving against your skin, it can rub your skin raw. (If you've ever
seen a male runner with bloody nipples, he's most likely wearing a cotton
shirt.)
For
women, make sure you're wearing a synthetic sports bra with smooth seams. If
you're doing a long distance race such as a marathon, you should assume you
could chafe, even if it's never happened to you before. Use Body Glide or other
lubricant and make sure you race in clothes and gear that you've tried out
during your long runs.
Proper
hydration is also important to preventing chafing. Make sure you follow steps
to stay hydrated during your runs.
Since
chafing can be caused by loose running clothing, it's better to wear running
clothes that are snug. Some runners prefer to wear spandex bike shorts to
prevent chafing between their legs.
"Frankly speaking, I use none of the above mentioned cream to prevent or treat chafing. Chafing only happens to me when I wear one of my particular sports bra (which I will not mention the brand) that contains a percentage of cotton running long distances. I can wear that to run a short 10km with maybe slight redness at the seams area. So I have learned to choose to choose sports bra that is 100% synthetic and when you glide your hand along the seams, you should feel no bump or rough thread."
"Frankly speaking, I use none of the above mentioned cream to prevent or treat chafing. Chafing only happens to me when I wear one of my particular sports bra (which I will not mention the brand) that contains a percentage of cotton running long distances. I can wear that to run a short 10km with maybe slight redness at the seams area. So I have learned to choose to choose sports bra that is 100% synthetic and when you glide your hand along the seams, you should feel no bump or rough thread."
