Injury and Rehab

Body in Motion / Injury and Rehab (Page 2)

Are you abusing your shoulder?

Shoulder injuries and discomfort are quite prevalent across genders, age groups and sections of the population. These are, by no means, restricted to athletes or crash victims. Most of us have experienced niggles in varying degrees around the shoulder area and been at a loss to attribute a specific reason.While injuries that result from impact or sudden jerk and broken bones are hellishly painful, knowing the cause makes it that much helpful to deal with them. The challenge lies with the other end of the spectrum when you sense something is amiss but can’t pinpoint what exactly and are left grappling with general discomfort which manifests even without apparent triggers.Most people are unaware of the unique design of the shoulder and its capabilities. It is...


Runners Pain Dictionary – Part 8

MUSCLE STRAIN – aka Muscle Pull, is an injury to a muscle or its attaching tendons resulting from fatigue, overuse or improper use of muscles and strenuous activity, be it sports or normal daily chores. Poor flexibility, lack of adequate warm up before activity and poor conditioning contribute. Actions involving quick or heavy lifting, picking speed quickly (acceleration) and slowing down (deceleration), jumping, running, throwing, sudden hard coughing etc are among some that can cause muscle strains. A severe muscle strain can lead to a muscle tear which in turn can damage smaller blood vessels leading to local bruising/bleeding and pain. (In contrast SPRAINS are injuries relating to ligaments). Some common sites for muscle strains include lumbar (lower back) muscles, hamstrings (back of thigh), quadriceps (front...


Runners Pain Dictionary – Part 7

STRESS FRACTURES – A stress fracture is a tiny crack in the bone which is generally observed in load bearing parts of the body (such as the foot and ankle) and is often a result of overuse or of sudden or rapid changes in parameters such as intensity, duration and surface of activity. Bone weakening conditions like osteoporosis, deficiency of nutrients like Vitamin D and Calcium, repeated stress to compromised bones and inadequate healing time between stress episodes can all lead to stress fractures.The foot and lower leg are common sites because of the load bearing they are subject to in daily activities like walking, running and jumping. It’s prevalence in the running community and in certain sports like basketball and soccer is thus, no...


Runners Pain Dictionary – Part 6

ANKLE SPRAIN – An ankle sprain happens when the ligaments of the ankle get stressed or torn as a result of the ankle rolling out (foot turning in/foot inversion) or less commonly, the ankle rolling in (foot turning out/foot eversion). The severity of the sprain depends on the number of ligaments affected. There are multiple ligaments in the ankle. The most commonly injured ligaments are the ones that run along the outside (lateral side) of the foot. (Reminder: ligaments are connective tissue connecting bones while Tendons attach muscles to bones)Many of us have twisted our foot at some point or the other. But after some discomfort, settled down. When this twisting is accompanied by pain, swelling and bruising (internal bleeding under the skin) chances are...


Runners Pain Dictionary – Part 5

SHIN SPLINTS – This is a condition characterized by pain in the shin or lower leg. The pain is felt along the lower portion of the Tibia (which is the inner, larger of the two bones lying between the knee and ankle) referred to as the Shinbone in normal parlance.The shin throbs or aches after your run or sprint. Though it can affect all, it is most common and prevalent among runners and aerobic dancers.Common causes include overuse of muscles and resultant overloading of the Tibia. When the muscles are weak (and inflamed or swollen) the stress transfers to the Tibia, which may not ready to handle this repeated force. Weakness in the core and hip stabilizer muscles, tightness in the lower leg muscles and...


Runners Pain Dictionary – Part 4

ITB BAND SYNDROME – Most runners may not know the full form of ITB but almost all have a Eureka moment when this is mentioned and explained. Many would identify with it and be currently suffering from it to varying degrees.The Iliotibial band (ITB) is the thick connective fascia (connective tissue) that runs on the lateral (outside) aspect of the hip and knee. It extends from the outside of the pelvis, traversing down the hip and inserts just below the knee. Given its anatomical location and its role in stabilizing the knee, this band is easily and most commonly subject to overuse injury by runners leading to discomfort and or inflammation (ITB Syndrome). It is also called into action a lot in other activities like...


Runners Pain Dictionary – Part 3

ACHILLES TENDINITIS – The Achilles Tendon is the tendon that connects the calf muscles (the soleus and the gastrocnemius) along the back of the leg, to the heel. It is the largest tendon of the body with ability to store great potential energy and is used in walking, running and jumping. This tendon allows the foot to push down. It also works to extend the foot to point your toes towards the floor. When it becomes swollen and painful the condition is called Achilles Tendinitis. Keeping the foot flat puts more tension on it.It manifests as a pain along the back of the leg towards the heel (along the length of the tendon) and there may be pain in the heel itself while walking, running...


Runners Pain Dictionary – Part 2

PLANTAR FASCIITIS – Pain in the band of tissue in the bottom of the foot running from the heel to the toes (known as plantar fascia).One of the most common causes of heel pain and an annoyingly lingering condition. It generally feels worst when taking the first steps on getting up from bed or getting up after being seated for long. It often becomes progressively better with movement. The plantar fascia supports the arch of the foot. So if this connective band is weak, inflamed or strained (plantar fasciitis) it hurts when you stand or walk. Repeated strain can cause tiny tears in the ligament leading to pain and swelling. It could afflict one foot or both feet.This could be the result of several factors...


Runners Pain Dictionary – Part 1

This and the next few articles will talk about some common injuries that afflict the running community.I couldn’t think of a name that better describes this segment. A whopping large proportion of runners will experience one or more of these conditions to varying degrees during the lifecycle of their runs. Some conditions have daunting names while others seem fairly self explanatory. Their nomenclature aside, the degree to which pain afflicts a runner is often the result of his/her approach to the art and science of running. Hence, I am taking the liberty of starting with a prologue, which may not be purely medical, but in my opinion deserves the rank of honour.HERCULES(Strongest Man) / NIKE (Goddess of Victory, not the shoe company) SYNDROME (if you...


Acute vs Chronic; Strain vs Sprain

With the running season descending upon us, many will be looking at participating in several events and bettering their personal bests. Quite often, many runners will approach this high demand season with scant regard for existing injuries and little or no knowledge of potential injuries. Terms are thrown around carelessly as a self diagnosis and a few, who would have consulted the medical fraternity, will nonetheless disregard any advice of slowing down and maybe even laying off running for a bit.Running is a strenuous activity. Its high endurance demands require constant practice, huge emotional and physical investments and more often than not, goals that can make one blind sighted. Long distance running does make a kind of warrior out of a man/woman, given that it...