Physiotherapy Facts - Common walking injuries part two
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- Published on Monday, May 4, 2015
By Wendy Marlett
Step Into Action Physiotherapy
The exceptionally warm temperatures have many of us eager to enjoy time outdoors and walking is an excellent fitness choice. Although walking is a low impact type of exercise, common sense and a few preventative measures can help avoid unnecessary injuries.
Common walking injuries continued:
• Patellofemoral pain syndrome is referred to as runner’s knee, but is not exclusive to runners as its name implies. Runner’s knee is a general term that identifies pain involving the kneecap and is caused by increased pressure of the kneecap against its articulating surface, the femur or thigh bone. Mechanical problems leading to patellofemoral pain include misaligned kneecap, imbalances of the thigh muscles and increased foot pronation that co-exists with flat arches. Other causes include a sudden increase in the intensity or frequency of the activity, excessive hill walking, worn out or improper shoes. It often presents as a dull, achy pain under or around the kneecap and is further irritated with activities that require the knee to bend such as walking up or down stairs, kneeling and squatting. Pain can be experienced rising to stand after prolonged sitting with a bent knee.
• Iliotibial band syndrome presents as pain along the outside of the knee and is an overuse injury that is more likely to occur with excessive hill walking than on flat surfaces. The iliotibial (IT) band is a thick fibrous tissue that originates from the pelvis crest and extends down the outer thigh to a level just below the knee. It provides stability to the outer knee as it flexes and extends and moves the hip in two main directions. Several factors can influence the proper length of the IT band, triggering it to shorten and tighten, causing it to be more susceptible to repetitive stresses resulting in inflammation.
The best immediate treatment for both patellofemoral and iliotibial pain syndromes is the R.I.C.E. method. R-rest by temporarily stopping the aggravating activity, I-apply ice to the knee for approximately 15 minutes repeating every one to two hours, C-apply light compression to the knee by wrapping with a tensor bandage, E-elevate the leg above the level of the heart to control swelling.
Blisters are caused by increased friction and heat to the skin and can temporarily suspend your walking program.
Listed are some basic steps to take in preventing an injury whether it is the foot, knee or leg.
Shoes must fit properly allowing ½ inch of space between the longest toe and the end of the shoe. The toe box needs to allow some wiggle room without too much. Choose the right shoe for your foot and activity that provides support and motion control. Remember to replace worn out shoes, as the average athletic shoe has a lifespan of 350-500 miles.
Avoid wearing socks that are cotton, instead, choose a sock made from polyester or coolmax fabric and it is recommended to wash new socks before wearing them.
Start out with any new activity, slow and easy, adding a gradual progression. A general guideline for increasing a walking program whether it is in terms of distance, speed and/or hills is to increase 10 per cent per week. Too much, too soon is more likely to result in an injury.
Stay hydrated, pay attention to any warning signs from your body and most of all enjoy the time outdoors!
Wendy is the owner of Step into Action Physiotherapy in Neepawa and can be contacted at 476-3742.
