Coach Tip - Identifying Injuries and RICE

From http://www.massagetoday.com/

At the injury prevention clinic you learned about some common running and athletic walking injuries and how to prevent them.  Following is a review of some of the most common running and athletic walking injuries.  If it seems like you are beginning to experience any of these symptoms, talk to your coaches immediately!

Most of the following injuries are easy to address when caught early.

For all of the following and most all injuries the first course of action is RICE (see below) followed by stretching, strengthening and massage of certain muscles.  Your coaches and Athletico therapists can help you with a program appropriate for you.

Following are some of the most common running and athletic walking injuries.  If it seems like you are beginning to experience any of these symptoms, talk to your coaches immediately.

Plantar Fasciitis
Plantar fasciitis is heel pain caused by inflammation or a tear in the tissue on the bottom of the foot. You get plantar fasciitis from over-pronating (rolling your foot too far inward), from tight muscles and tendons in the feet and from overly tight calves (the muscles on the back of the lower legs). A sure sign of plantar fasciitis is extreme pain in the arch when you first step out of bed.

The Causes: *Overtraining *Overuse *Improper or worn-out footwear *Over pronation *Weak intrinsic foot muscles

Prevent: *Stretch foot and calf muscles *Proper shoes (often stability shoes) *Orthotics *Avoid barefoot and flip flops *Self-massage (roll foot over tennis or golf ball)

Achilles Tendonitis
The Achilles tendon is the thick cord just behind the heel and ankle. When you run, it undergoes a lot of stress and can become irritated and painful. If your Achilles hurts when squeezed, take action pronto.

Shin Splints
Shin splints are indicated by a tenderness or pain on the front or inside edge of the shinbone/. This nagging condition often strikes when you begin a training program or change your regimen by adding more running.

Runner's Knee
If you experience inflammation and pain on the front of the knee, you may have developed runner's knee. It's caused by an imbalance of strength in your various leg muscles. As a result your kneecap fails to track correctly when the knee is flexed and extended. Instead of gliding in its groove, it sways to one side (usually the outside) and rubs against the bone.

IT Band Syndrome
Another common knee injury occurs on the outside of the knee. It's called iliotibial or IT band syndrome. The IT band extends from the hip to the outside of the knee and provides major lateral support for the leg. Because it runs across, and can rub against, the outside of the knee, it can become irritated during running. IT Band Syndrome is caused by training on slanted roads, wearing worn-out shoes, under-pronation or bowed legs.

R.I.C.E.
RICE stands for Rest, Ice, Compression and Elevation. If you suffer an injury, or experience the pain or tenderness that tells you an injury is on the way, apply RICE immediately!

• Rest
• Modify your training program to allow the injured tissue to heal. Take an extra day off. If the pain persists, take two! Don't keep pushing and make the situation worse. Your coaches can help you to modify your training program as needed.
• Ice
• Ice helps decrease inflammation, allowing healthy nutrients to reach the injured site and begin the rebuilding process. You can apply ice in a variety of ways. Try ice cubes or crushed ice in a plastic baggy, or a bag of frozen peas or corn covered with a damp towel.  Or you can give yourself an ice massage.  Fill small paper cups with water, then place them in the freezer. Once they're frozen, peel away the paper and apply the ice as a soothing ice massage. In any case, apply your ice of choice to the tender area for 10-15 minutes at least twice a day. Always ice an injured area after running or walking.
• Compression
• Inflammation and swelling are nature's way of immobilizing an injured limb. To reduce swelling, apply compression to the injured area immediately. Elastic bandages are the way to go. Always apply on a diagonal and pull snuggly but not too tigh.
• Elevation
• As mentioned above, the goal is to get the healing nutrients to the injured area. Elevating the injured body part to the level of your heart, or slightly higher, encourages the flow of blood to and from the inflamed area.