Running Injury Remedies

  • Shin Splints
    Strain or tear to the soft tissue on the medial (inner) or anterior (front) of the tibia (shin bone). The symptoms generally include 3″ – 5″ of vertical pain on the medial or anterior edge of the tibia. To relieve tension in the area, you can apply a Shin Splints Compression Wrap. The wrap stabilizes the shin bone and prevents further tearing of the soft tissue. In addition to the compression wrap, icing and stretching the affected area will aid recovery. Toe taps, also called gas pedals, will help strengthen the tibialis muscles. Tap each foot as though you were depressing a gas pedal 20-25 times while the foot is facing forward. Then, turn the foot out 90 degrees and repeat the process. You may also find grabbing at a towel with your toes helpful as well.
  • Achilles Tendonitis
    Inflammation, strain, or tear to the Achilles tendon. The symptoms include pain, tenderness and/or swelling of the Achilles tendon. The Achilles tendon is located on the back of the leg and starts at the base of the heel and attaches to the bottom of the cluster of calf muscles. An Achilles Tendon Support will provide targeted compression to stabilize and reduce the strain to the Achilles tendon. In addition, proper stretching and shoes will help reduce the risk of developing tendonitis in this region. Submerging the foot in an ice bath will also help with imflammation.
  • Plantar Fasciitis
    Inflammation, strain, or tear to the plantar fascia (ligament that runs along the bottom of the foot). The symptoms that accompany this injury include pain and or tightness in the arch and/ or the heel. Pain may be exaggerated after long periods of inactivity, such as sleeping. The Strassburg Sock, a sock with a windlass mechanism designed to stretch the bottom of the foot, greatly reduces the inflammation of the plantar fascia within as little as six days. You may also find the rolling your foot over a frozen water bottle may help reduce inflammation as well.
  • Patellofemoral Pain Syndrome
    Pain associated with tracking problems of the patella (kneecap). Symptoms include pain under or around the patella, especially when walking stairs. The pain may also be accompanied with grinding or clicking in the knee. The Knee Pro-Tec strap helps stabilize the kneecap, which in turns improves tracking. In addition to the strap, you can do exercises to help stabilize the knee. Such exercises include leg lifts and squats. Stretching helps stabilize muscles as well, especially the IT Band stretch. To do the IT Band Stretch, lay on one side with legs extended. Pull the top leg back, bending at the knee, with the top arm. Gently hold the stretch for 10 seconds. Release the stretch. Repeat 2-3 times on each leg.
  • Patellar Tendonitis
    Strain or tear to the patellar tendon. This is usually an overuse injury, but can be caused by excessive running or jumping. The pain is just below the patella, and is accentuated when running or jumping. The Knee Pro-Tec Strap stabilzes and reduces strain to the patellar tendon. In addition to the strap, you can do exercises to help stabilize the knee. Such exercises include leg lifts and squats. Stretching helps stabilize muscles as well, especially the IT Band stretch. To do the IT Band Stretch, lay on one side with legs extended. Pull the top leg back, bending at the knee, with the top arm. Gently hold the stretch for 10 seconds. Release the stretch. Repeat 2-3 times on each leg.
  • Iliotibial Band Syndrome
    Pain caused by rubbing and friction of the IT Band on the lateral (outside) aspect of the knee. The pain is usually isolated on the outside of the knee, or lower thigh, and caused by excessive tightness in the IT Band. The Illiotibial Band Wrap provides targeted compression to stabilize and absorb stress to the IT Band. Stretching helps stabilize muscles as well, especially the IT Band stretch. To do the IT Band Stretch, lay on one side with legs extended. Pull the top leg back, bending at the knee, with the top arm. Gently hold the stretch for 10 seconds. Release the stretch. Repeat 2-3 times on each leg.