Tracker

Shin Splints

Causes:
Sudden and/or sustained veruse, tight calf muscles, running on hard uneven surfaces, flat feet, and poor gait biomechanics.
Symptoms:
Tenderness, soreness or pain along the inner side of your shinbone and mild swelling in your lower leg. At first, the pain might stop when you stop exercising. Eventually, however, the pain can be continuous.
Treatment:
Lowering the amount of activity until the inflammation calms down, ice massage, calf stretches, and proper footwear. Strength, stability, and gait pattern changes are necessary to prevent the problem from recurring.

Runner's knee (Patellofemoral Pain Syndrome)

Causes:
Repeated stress on the knee, like from activities such as running, jumping, and squatting. A sudden change in the frequency, intensity, or duration of physical activity, like running for longer distances.
Symptoms:
Pain behind, around, or under the kneecap, especially during knee-bending activities, a popping or crackling sound in the knee when bending then straightening it
Treatment:
A combination of rest, anti-inflammatories and ice, changing your activities, as well as vigorous physical therapy focused on core and pelvic stability.

Iliotibial Band Syndrome (ITBS)

Causes:
Your iliotibial band gets irritated and swollen when it's stretched too tight and rubs against bone. Feet are habitually pointed outwards, weak hip abductors, lack of rest or warm up.
Symptoms:
Hip pain, clicking, knee pain, warmth and redness, aching and burning
Treatment:
Rest, pain medication, physical therapy, posture training

Posterior compartment syndrome

Causes:
Pressure built up within the muscle compartments, decreasing blood flow to the muscles and preventing oxygen from reaching the nerves and cells, which can cause damage.
Symptoms:
Pain or numbness in shin or calf, tightness and tenderness in calf, lumps or bumps inside skin near calf area.
Treatment:
Cross-training in the pool or on the bike to reduce pressure buildup in calves. Posterior compartment syndrome can be a severe condition and cause significant damage to your nerves and muscles, so consider contacting a doctor.

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