Running & Cross-Country
For those of us who love to run or have a passion for the grueling competition of cross-country or marathons, we inherently bring along stress to our feet and ankles.
Doing our best to avoid these injuries requires adequate conditioning and preparation. And of course, that includes lots of stretching. Even mild ankle sprains can put a stop to your running for weeks or even longer. With runners’ foot fatigue, you need a great massage.
When it comes to foot and ankle injuries, one thing is certain; There will be times when you just can’t avoid them.
The Achilles tendon, stretches from the calf muscle to the heel and although it is the strongest tendon in the body, it is prone to overuse injuries. Normal play and moves in many sports and activities place incredible stress on the tendon making it prone to tendonitis. This inflammation of the tendon leads to pain and stiffness in the calf and a limited range of motion.
Possibly the most common sports injuries are ankle sprains to varying degrees of severity. At some point in an athlete’s career, he or she will experience at least one ankle sprain. When they do occur, proper rehabilitation and conditioning are critical. Studies show that players who have had an ankle sprain are five times more likely to suffer repeat injuries.
Bone stress injuries are overuse injuries caused by repeated demanding activities that are transmitting weight onto bones. Running and jogging are examples of these types of activities. Often, athletes don’t allow for adequate recovery periods and as a result, the bones will be unable to withstand the ongoing stress. This results in localized bone pain in the affected area. These injuries are said to account for 10% of all sports related injuries.
Neuromas are a benign growth of nerve tissue which are also known as “pinched nerves”. The majority of these those who develop these growths are woman. There are several causes of neuromas but the one that is applicable to the subjects discussed here is repeated stress common to many sports and occupations. They often occur between the third and fourth toes and cause pain, a burning sensation, tingling or numbness between the toes and the ball of the foot. It should be noted that trauma can also cause damage to nerves resulting in inflammation or swelling of the nerve.
Plantar Fasciitis is an inflammation of the Plantar Fasciia. It is a thick band of tissue at the bottom of your foot that runs from your heel to toes. It is an injury that can occur all at once due to an accident, fall, sudden impact and overstretching. It can also occur over time progressing due repetitive movement and overuse. It can become debilitating.
Running and Cross Country place immense pressure on feet and ankles for extended periods of time. This makes foot and ankle injuries all too common. You can however, reduce your potential risk to these injuries by maintaining optimum foot and ankle flexibility and strength to maximize mobility by using AnkleSTONE® as part of your daily conditioning program. Should an injury occur, seek medical attention to accurately diagnose and treat your injury. Once cleared for rehabilitation, use AnkleSTONE® Therapy to restore range-of-motion, flexibility and mobility. Its therapy can be extremely effective at easing and even eliminating the pain caused by many injuries. Always make sure you are cleared by your medical professional to begin physical therapy before exercising.
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