Sport Injuries
© Soumy Ana
Shin splints are pains in the lower leg. They are very common and are due to damaged muscles of the foot. The treatment includes resting and strengthening the injured muscles since most of the time the injury is due to muscle imbalance or the tearing away of attachments on the bone. To heal, lift objects with the foot, or raise yourself up on your toes, or slowly roll the ankle on the ground while standing.
Achille tendinitis
Achille tendinitis is an inflammation of the tendon attached to your calf muscle and your foot. Either your tendon is too tight or you put too much stress on it (for instance when you do step training and you systematically put your feet all the way down while doing back lunges). It hurts more when you wake up or when you begin an exercise and it hurts less when you continue to walk or exercise. Stretching can help avoid injury except when it already hurts.
Knee cap
Knee cap problems are due to the rubbing of your knee cap on the femur (the long bone of you thigh) where it should fit and move up and down as you run. Knee cap problems are due to a shallow groove where your knee cap is supposed to fit. You develop an injury because your knee cap sits above this groove, or you have bands underneath your knee cap or it is due to excessive pronation joining an excessive rolling of the knee cap outward in order to compensate the pronation (inward rolling movement of the foot). This problem results from a muscle imbalance in your quadriceps or from having flat feet.
There are 3 muscles in your quads that pull the knee towards the outside, and one muscle pulling it inward. So, your knee caps move laterally. Limit pronation by putting inserts below your arches, and strengthen your vastus medialis (the most inward muscle of the quads. Stand up with your knees locked, then contract your quadriceps during 10 seconds; your knee caps should raise. Or, sit on the floor, legs apart, toes pointed outward, and slowly raise one leg up and down.
Hamstring Pulls
Hamstring Pulls are due to a gradual or a sudden pull on the upper back of your legs. If pain happens in the region, stop exercising, try rowing, swimming instead, and strengthen the injured muscle. To do so, attach a small weight to your ankle and slowly bend your knee backward.
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