Shin Splints Symptoms
- Discomfort or pain on the outside part of the lower leg. This is typically
What Causes Shin Splints?
Shin Splints Treatment
Shin Splints Symptoms
What Causes Shin Splints?
Shin Splints Treatment
Bones are constantly changing. They respond to the work that is being placed on them. Bones also constantly repair themselves by replacing cells. Bones will accumulate a high level of calcium when they are intensely being used. When the bones are not frequently used, less calcium is produced. When too much stress is being placed on a bone impeding its ability to repair itself, cracks can start showing in the bone structure .
A stress fractures is a crack that happens in the bone because of overuse. They are most common in high impact sports such as baseball, or distance running. Other activities requiring running and jumping or repetitive movements such as cricket, or rowing. They occur most often on the weight-bearing bones of the leg (the metatarsal bones).
Causes of Stress Fractures and symptoms
The most frequent cause of stress fractures has usually been considered to be overuse, as in training too much or not mixing adequate rest into a workout plan. However, orthopedic surgeons generally feel that the main cause of stress fractures in runners and triathletes is a change in activity — e.g. heavier training, new shoes, taking on a different sports, etc. This means that as you adjust and escalate your training, it is very important to be gradual and make sure that you assess how you are feeling before you layer more activity in. Cases have been recorded where patient reported stress fractures after having hiked while on vacation for a considerable amount of time. Beside overuse some sports that requires a lot of running and jumping can result in stress fractures and also patient suffering from osteoporosis are at risk. Any bones of the ankles or feet can be affected and particularly weak or soft bones. It develops often in people starting a new exercise or force abruptly the intensity of the workout. Another cause of stress fractures is anatomical abnormalities such as fallen arches which distributes stress unequally to the feet. Stress fractures therefore can result because of:
The symptom of stress fractures consist of dull pain near the site of the fracture. Swelling can also be noticed on the location and the pain becomes worst when standing, walking, or exercising. To diagnose stress fractures an examination of the foot is undertaken. Most of the times, an X-ray is performed. Stress fractures often tend to recur. Statistic indicate that about 60% of people suffering from stress fractures have had the same problem previously.
Note that sometimes another issue might mimic a stress fracture, so you need to pay attention to symptoms and know your body. For example, shin splints can often resemble a lower-leg stress fracture, only the pain is a bit more dull and generalized. When you are the one with the pain, though, it seems anything but dull — just note exactly where the pain is coming from, and what activities tend to trigger it.
Treatment of Stress Fractures
Most often the treatment would require stopping any activity that may have been the result of the stress fracture. Rest is then recommended for a certain period. Other exercises can be undertaken but with reduced intensity. Ice should be used on the swollen surface for at least 24-48 hours and appropriate rest for at least six to eight weeks from the activity that has caused the stress fracture. Pain killer like paracetamol may be prescribed by a doctor, something that has been found to have other positive benefits for runners as well — but we are not advocating starting any type of drug regimen unless suggested directly by your personal physician.
A splint or cast can also be recommended depending on which bone is involved, or special shoe wear. Vitamin D and Calcium also are prescribed.
In most cases the above measure should heal the stress structure. A case known as nonunion (when the bone fails to heal) may require surgery. This involves the placement of screws to secure the bone. It sometimes also involves placing fresh bone in the area. Nonunion is the most common complication that can occur with Stress Structures. Another complication is malunion. In the case of malunion, the bone heals but in an abnormal position. Yet another complication is recurrent fractures which often occurs in cases of osteoporosis.
Prevention of Stress Fractures
There are a couple of measures that can be undertaken to prevent stress fractures
The Iliotibial Band also know as the iliotibial tract or IT Band is a fibrous reinforcement or a strip of connective tissue that connect three muscles ( the tensor fasciae latae, the gluteus maximus, and the gluteus medius muscle) to the lateral thigh and leg providing stability to the knee and hip and preventing the dislocation of those joints. It functions to extend and as an abductor, a medial rotator and as a flexor of the thigh. It also plays a role in helping the tensor fasciae latae and gluteus maximus support the extension of the knee while standing or doing other activities. The Iliotibial Band (ITB) Syndrome is a condition that results due to friction of the tract across the tissues on the lateral side of the thigh.
Causes of Iliotibial Band Syndrome
The movement of ITB is posterior over the lateral condyle of the femur and anterior when the knee is extended. Frequent repetitive movement particularly due to overuse such as cycling, hiking, etc., can result in the inflammation of ITB. Some other causes of Iliotibial Band Syndrome (ITBS) include:
Symptoms of Iliotibial Band Syndrome
A variety of symptoms could result due to ITBS: Pain on the outer part of the knee, swelling and thickening of the tissue in the location, stinging sensation above the knee joint or when the foot strikes the ground. The pain may also persist after certain activities.
To diagnose that a patient is suffering from ITBS often involves the patient describing the kind of pain being felt during certain movement, swelling can also be seen and felt near the femoral epicondyle.
Treatment of Iliotibial Band Syndrome (ITBS)
In general, the treatment for ITBS start with the RICE (rest, ice, compression and elevation) method. The syndrome is mainly due to overuse resulting in inflammation. Ice should be applied several times a day in whatever way provides deep cold penetration but is still comfortable. Compression can be done manually or by using compression gear such as shorts or socks. For cyclists, you may find that using the best cycling shorts rather than off-brand or cheaper shorts offers better compression and alignment. ITBS is just such a delicate injury that any adjustment might help. At occasions anti-inflammatory medication may be prescribed. When no result in obtained from RICE or medication, physical therapy is necessary. Two main types of treatment non-surgical and surgical can be administered depending on the severity.
Prevention of Iliotibial Band Syndrome
Preventing ITB injuries involves taking the necessary steps not to overuse or stress the ITB. The most essential method of prevention for athletes is to use the right kind and quality shoes depending on sport. Runners should also try to maintain a constant pace and not force too hard and undertake frequent exercise to strengthen the musculature.
The rotator cuff is a group of muscles that supports the arm and the shoulder joints. They connect the bone of the upper arm (the humerus) with the shoulder blade (the scapula). These consist of four muscles known as; the supraspinatus, the infraspinatus, the teres minor and the subscapularis muscle. The muscles originate from the scapula and attach to the humerus by means of tendons and assist in the movement of the arm and the stabilization of the shoulder joints. Rotator Cuff Tendonitis (also known as impingement syndrome) occurs when these muscles and tendons become inflamed or irritated.
Causes of Rotator Cuff Tendonitis
The shoulder joint type is known as a Synovial Joint, a ball and socket joint, allowing for great freedom of movement. Rotator Cuff Tendonitis or simply Tendonitis can occur when muscles and tendons of the rotator cuff become torn, inflamed , or irritated. Major causes of tendonitis include:
Most of these conditions are common among athletes and particularly in certain types of sports where there is repetitive and forceful use of the rotator cuff muscle (swimmers, tennis players, basketball players etc.) At occasions it can also be the result from activities work related that requires working with the arm overhead like painting, carpentry, etc. Sleeping on the same arm each night may also cause inflammation of the tendon etc.
Rotator Cuff Tendonitis Symptoms
Rotator Cuff Tendonitis Prevention
To avoid Tendonitis it is essential to understand the anatomy and biomechanics of the shoulder and to use the proper methods of doing certain activities or exercise. Athlete and those who regularly exercise should not also neglect the rotator cuff muscles and concentrate only on muscles such as the triceps, the deltoid or the pectoralis major. This could cause imbalances that could result in impingement syndrome. Another things to take into consideration is not to push your muscles too hard and be attentive as to how the body reacts for different activities.
TriathlonMD is devoted to helping triathletes train and perform injury-free and in a way that helps them hit their peak performance. A well-executed training plan, complete with stretching, rest, and strength-training will keep you going strong even when others are challenged. TriathlonMD explores common triathlon injuries, preferred training plans, triathlon gear that can help you stay more injury-free, and techniques you can use to peak at the right time without burning your body out.
In these pages, we will explore the injuries that most commonly affect triathletes, ranging from IT Band Syndrome to swimmer’s shoulder.