Two of the most common running injuries are IT Band Syndrome and Metatarsal Neuroma. They are relatively minor injuries but can be quite painful. Here are some tips on how to prevent and treat these injuries.
IT Band Syndrome
Definition - Thickening of the tissue on the lateral side of the leg, extending from the pelvis, over the hip and knee inserting just below the knee. The band is crucial to stabilizing the knee during running. Continued rubbing of the band over the knee causes irritation and inflammation.
Symptoms - Stinging sensation just above the knee joint and swelling. Pain will worsen during activity.
Causes - Running on banked surfaces. Inadequate warm up or cool down. Running excessive distances or increasing mileage too quickly. Under pronation.
Self Treatment - Decrease mileage. Ice knee after running. Run on a pitched surface. Stretch before and after running.
Preventative Products - IT Band Compression Wrap: Relieves pain and helps maintain neutral alignment.
Metatarsal Neuroma
Definition - Excessive landing pressure on the bones of the ball of the foot. The Metatarsal arch which is made up of the metarsal head collapses.
Symptoms - Pain that feels like a stone bruise. Swelling, tingling, and burning in the ball of the foot. Neuroma is a nerve inflammation that is a result of the fallen metatarsal arch.
Cause - Pain is caused by collapsing of the metatarsal arch. A callus will often develop beneath the collapsed metatarsal. Runners with high arches are susceptible.
Self Treatment - Reduce running. Take ibuprofen or aspirin. Ice area for fifteen to twenty minutes. Use insoles or arch supports.
Preventative Products - 1) Foot Log: massages arch to break up scar tissue. 2) Metatarsal Pad: cushions the area and relieves pain. 3) Cushioned Insole with Soft Arch: provides extra cushion to the area and lifts the arch to relieve pressure off the nerve.