Common injuries
Everyone is bound to experience aches and pains. Thankfully, even a little knowledge can help you treat painful symptoms and correct underlying causes. With diligence and increased self-awareness, you can prevent serious injuries. However, if your injury persists, see your physician.
Plantar fasciitis
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WHERE IT HURTS:
Bottom of the foot CAUTION: Early recognition and treatment is key. If injury persists see your physician. |
HOW IT FEELS:
Sharp knifelike pain inside the heel; heel pain during first morning steps and at end of day.
CAUSES:
Prolonged standing; being overweight; different leg lengths; unsupportive shoes; tight calf and Achilles tendon: flexible arch; overpronation.
SELF-CARE:
Proper support in a shoe; plantar compression sleeve; arch supports; night splints; consistent stretching - especially of the calf muscles.
Sharp knifelike pain inside the heel; heel pain during first morning steps and at end of day.
CAUSES:
Prolonged standing; being overweight; different leg lengths; unsupportive shoes; tight calf and Achilles tendon: flexible arch; overpronation.
SELF-CARE:
Proper support in a shoe; plantar compression sleeve; arch supports; night splints; consistent stretching - especially of the calf muscles.
blisters
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WHERE IT HURTS:
usually, where your shoes or socks rub against your skin. PREVENTION TIPS: Make sure your shoes fit properly. Buy socks specifically made for active lifestyles. Spread a little body glide on any problem areas. Put moleskin or athletic tape over "hot spots" prone to blisters. |
HOW IT FEELS:
Painful bubbles of skin filled with clear fluid. They can appear anywhere on your foot.
CAUSES:
Friction; sweaty feet or wet conditions; wearing shoes that are too small or tied to tight; foot abnormalities such as bunions, heal spurs, and hammertoes.
SELF-CARE:
If you already have a blister and it's not painful, just leave it alone. If a blister is painful, carefully pierce it with a sterilized needle, press the fluid out, apply antiseptic cream, and covor the area with an adhesive bandage or moleskin.
Painful bubbles of skin filled with clear fluid. They can appear anywhere on your foot.
CAUSES:
Friction; sweaty feet or wet conditions; wearing shoes that are too small or tied to tight; foot abnormalities such as bunions, heal spurs, and hammertoes.
SELF-CARE:
If you already have a blister and it's not painful, just leave it alone. If a blister is painful, carefully pierce it with a sterilized needle, press the fluid out, apply antiseptic cream, and covor the area with an adhesive bandage or moleskin.
bunions
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WHERE IT HURTS:
Joint of the big toe. CAUTION: If injury persists see your physician. |
HOW IT FEELS:
Painful ache or soreness on outside of the big toe, often with a bulging bump. Big toe may sharply angle in toward other toes. If area becomes red and warm, cosult a physician
CAUSES:
hereditary predisposition; ill-fitting shoes (i.e. high heels)
SELF-CARE:
Select shoes with a wide and deep toe box; avoid high heels; ice for pain and swelling.
Painful ache or soreness on outside of the big toe, often with a bulging bump. Big toe may sharply angle in toward other toes. If area becomes red and warm, cosult a physician
CAUSES:
hereditary predisposition; ill-fitting shoes (i.e. high heels)
SELF-CARE:
Select shoes with a wide and deep toe box; avoid high heels; ice for pain and swelling.
shin splints
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WHERE IT HURTS:
Inner part of the front of the lower leg CAUTION: If not treated, shin splints can lead to tibial stress fracture. If injury persists see your physician. |
HOW IT FEELS:
Pain, soreness, tenderness, mild swelling.
CAUSES:
Often Occurs when increasing mileage or beginning a training program. Other causes include training too much, too fast, too long; calf and Achilles tightness; unsupportive or worn-out shoes, More common for flat feet, excessive pronators, and flexible feet.
SELF-CARE:
Replace running shoes every 300 to 500 miles; ice massage; stretching; arch support; running on softer surfaces.
Pain, soreness, tenderness, mild swelling.
CAUSES:
Often Occurs when increasing mileage or beginning a training program. Other causes include training too much, too fast, too long; calf and Achilles tightness; unsupportive or worn-out shoes, More common for flat feet, excessive pronators, and flexible feet.
SELF-CARE:
Replace running shoes every 300 to 500 miles; ice massage; stretching; arch support; running on softer surfaces.
Achilles tendinitis
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WHERE IT HURTS:
Lower calf muscles on the back of the leg. CAUTION: Reduce mileage or avoid running until pain free. If injury persists see your physician. |
HOW IT FEELS:
Dull ache, pain, and stiffness; may be more prevalent in the morning.
CAUSES:
Constant uphill running; shoes with soft heel counters; shifting from higher-heeled dress shoes to running shoes; aggressive pace (too much, too fast, too long).
SELF-CARE:
Rest, Ice massage, Compression, and Elevation - especially at night; arch supports; calf stretches; modifying activities.
Dull ache, pain, and stiffness; may be more prevalent in the morning.
CAUSES:
Constant uphill running; shoes with soft heel counters; shifting from higher-heeled dress shoes to running shoes; aggressive pace (too much, too fast, too long).
SELF-CARE:
Rest, Ice massage, Compression, and Elevation - especially at night; arch supports; calf stretches; modifying activities.
iliotibial band syndrome (itbs)
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WHERE IT HURTS:
Outside of the upper leg and/or the outside of the knee cap. CAUTION: If injury persists see your physician. |
HOW IT FEELS:
Pain on the outside of the knee or upper leg
CAUSES:
Often associated with running on a track or roads with an incline. Other causes include overuse; supination; high, rigid arches or low, flat arches; inflexibility; overpronation; weak pelvic and buttock muscles; knee misalignment (bowlegged or knock-kneed).
SELF-CARE:
Ice massage; specific ITB stretching; foam roller; varied walking and running routes; reduce mileage and hill work; strengthen pelvic and buttock muscles.
Pain on the outside of the knee or upper leg
CAUSES:
Often associated with running on a track or roads with an incline. Other causes include overuse; supination; high, rigid arches or low, flat arches; inflexibility; overpronation; weak pelvic and buttock muscles; knee misalignment (bowlegged or knock-kneed).
SELF-CARE:
Ice massage; specific ITB stretching; foam roller; varied walking and running routes; reduce mileage and hill work; strengthen pelvic and buttock muscles.
Morton's neuroma
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WHERE IT HURTS: A pinched nerve in the foot, most often between the third and fourth toes CAUTION: If injury persists see your physician. |
HOW IT FEELS:
Sharp, burning, or throbbing pain in the ball of the foot; tingling in toes.
CAUSES:
Excessive pronation; hereditary predisposition; shoes that are too tight (i.e. high heels), high impact activity.
SELF-CARE:
Ice massage; wear appropriately fitted and supportive shoes with broad toe box; take a break from high-impact athletic activity; consider arch supports, foot pads, custom insoles or orthotics.
Sharp, burning, or throbbing pain in the ball of the foot; tingling in toes.
CAUSES:
Excessive pronation; hereditary predisposition; shoes that are too tight (i.e. high heels), high impact activity.
SELF-CARE:
Ice massage; wear appropriately fitted and supportive shoes with broad toe box; take a break from high-impact athletic activity; consider arch supports, foot pads, custom insoles or orthotics.
patellofmoral pain syndrome (runners knee)
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WHERE IT HURTS: Bottom and/or inner side of the knee cap. CAUTION: If injury persists see your physician. |
HOW IT FEELS:
Sharp pain while running or jumping, persisting afterward as a dull ache.
CAUSES:
Overuse; sudden increases in intensity of physical activity; tight leg muscles; differing leg length; overpronation; weakness or imbalance in quadricep muscles, resulting in increased hip motion.
SELF-CARE:
Ice massage; avoid pain-causing activity; switch to lower impact activities or softer surfaces (i.e. grass, trails, tracks); strengthen quadricep muscles.
Sharp pain while running or jumping, persisting afterward as a dull ache.
CAUSES:
Overuse; sudden increases in intensity of physical activity; tight leg muscles; differing leg length; overpronation; weakness or imbalance in quadricep muscles, resulting in increased hip motion.
SELF-CARE:
Ice massage; avoid pain-causing activity; switch to lower impact activities or softer surfaces (i.e. grass, trails, tracks); strengthen quadricep muscles.
