214 Training and Sports Related Injuries
Running and Hiking
Running and hiking work large muscle groups and enhance cardiovascular fitness
in a short period of time. Hiking transmits a force to the spine of approximately three times
load-bearing weight. Running transmits an impact force to the spine of up to five times
load-bearing weight. These forces are minimized with good body mechanics, shock-
absorbing shoes and cross-training for overall fitness. Table 12-6 outlines common running
injuries.Knee Sprains
A complete discussion of knee injuries is beyond the scope of this text. Medial and
lateral collateral ligament sprains can be placed in a range-of-motion (ROM) brace to allow
early flexion and extension while protecting the damaged ligament.Table 12-6. Common Running Injuries
Name of Injury Description of Injury
Plantar Fasciitis Inflammation and tightness of thick fibrous
band on sole of foot.Achilles Tendonitis Inflammation of calf tendon or “heel cords”
especially at insertion into heel.Iliotibial Band Rub Pain on outside or lateral aspect of knee or
high on outside of hip.Bursitis Inflammation or irritation of various bursal
sacs about inner or medial portion of knee,
or behind the heel of the foot.Shin Splints Pain along medial aspect of lower third
of tibia, worse in morning, resolves after
warming up. Resolves with cooling down
after running.Back Strain/Sprain Results from impact loading of spine.