Injury Prevention

Nancy Weir MS, ATC, LAT

Blisters

Cause

• Improper fitting footwear• Wrinkle in sock• Sweating feet• Friction

Care

• Skin lube, or Glide• No cotton in your socks• Proper fitting shoes• Adhesive bandages• Doughnuts pads.• Prevent infection • Betadine soaks

Prevention

• The most important thing you can do to prevent walking injuries it to buy good shoes.

• Foot orthotics if you have faulty mechanics• Smart progression (you have until May)• Stretching

Plantar Fasciitis

Cause

• Lack of flexibility of the arch• Calf tightness • Shoes with out arch support, or worn shoes• Certain surfaces

Signs

• Heel pain • Pain when you first get up in the morning• Pain after you sit for a while• Pain with Forced dorsiflextion

Care

• Good Shoes• Arch supports when needed• Heel cord stretching• Night splints • Massage (Tennis ball)• Ice Massage • NSAIDS

Achilles Tendinitis

Cause

• Repetitive Stress• Bad shoes• To much to soon• Tight Calf muscles

Signs

• Pain• Morning stiffness• Swelling• Pain with forced dorsiflexion

Care

• Stretching of Heel Cord• Heel lift• NSAIDS • Ice

Shin Splints

Cause

• Bad shoes • Faulty foot mechanics • Tight Calf's• Muscle weakness• Training errors

Care

• Activity Modification• Correct abnormal foot mechanics (orthotics)• New shoes• Stretching of heel cord• Duck walks• Strengthen Muscles• Ice • NSAIDS• Rule out stress Fracture

Iliotibial Band Friction Syndrome

Cause

• Malalignment of foot and lower leg• Bad shoes• Hill workouts • Tight Muscles ( IT band and Gluteus)

Signs

• Pain on lateral side of knee• Swelling • Popping on lateral side of knee• Pain along lateral side of Thigh.

Care

• Stretching of IT Band and Gluteus• RICE• Correct Foot and leg alignment (orthotics)• New Shoes• NSAIDS• Friction massage• Injection • Foam roller

General Muscle Soreness

Stretching is important

NSAIDS

• Ibuprofen 800mg 3 times a day• Naproxen 440 mg 2 times a day • Acetaminophen Use as directed. Will not

help with inflammation but will help with pain– Make sure you have food in your stomach– Make sure you read the Label – Discontinue if you have any burning

RICE

• Rest• Ice 20 to 30 Minutes• Compression• Elevation – above the heart

Foam Rollers

• OPTP.com