Track and field covers a wide range of sports activities that challenge all parts of the body. From running races to throwing heavy objects to making big jumps, track and field athletes put a lot of strain on their bodies, particularly their joints. As a result, some injuries are especially common with these athletes. Some of the more common injuries you find in track and field are Achilles tendonitis, muscle strains, and plantar fasciitis.
Achilles tendonitis. From tendon degeneration and inflammation to complete ruptures, overuse and heavy stress from jumping and running can damage your Achilles. Achilles tendonitis presents as pain and stiffness along the Achilles tendon (the cord like structure connecting the calf muscle to the heel) in the morning or back of the heel that worsens with activity. Some thickening of the tendon may also be present. To prevent Achilles tendonitis, athletes should increase training gradually, rest, wear proper footwear (with arch supports if necessary), stretch the calf muscles, strengthen the calf muscles and cross train (participate in a low impact sport such as swimming or cycling in the off season). To treat Achilles tendonitis athletes should reduce physical activity or completely rest, gently stretch the calf muscles, ice the tendon, participate in physical therapy and if necessary take medication to reduce the inflammation of the tendon.
Muscle Strains. One of the most common muscles that is strained in track and field is one of the hamstring muscles. Hamstring strains present with sudden and severe pain during exercise, a snapping or popping feeling, pain in the back of the thigh and lower buttock when walking, straightening the leg, or bending over, tenderness and sometimes, bruising. To prevent muscle strains, athletes should gradually increase workout intensity, stop if they feel any tightness in the back of the thigh (or any muscle), warm up and stretch properly (allow extra time for warm-up in colder conditions) and work on strengthening the hamstring muscle group (while also strengthening the quadriceps muscles for muscle balance). To treat muscle strains, athletes should rest, ice the affected muscle, take medication to reduce inflammation, participate in a physical therapy program to rehabilitate and strengthen the involved muscle and continue a strengthening program once they return to activity.
Plantar fasciitis (fash-ee-eye-tis). Hard pounding can damage the ligament on the sole of your foot and cause heel pain that makes it hard to run or jump. Symptoms of plantar fasciitis include a stabbing pain in the bottom of the foot near the heel. The pain is usually the worst with the first few steps after awakening, although it can also be triggered by long periods of standing or rising from sitting. The pain is usually worse after exercise, not during it. To prevent plantar fasciitis athletes should take care of their feet, do exercises to stretch the Achilles tendon at the back of the heel, stay at a healthy weight for their height, establish good exercise habits, put on supportive shoes as soon as they get out of bed and wear arch supports in all shoes if necessary. To treat plantar fasciitis, rest your feet, put ice on your heel (or roll a frozen water bottle back and forth under the involved foot), wear shoes with good shock absorption and the right arch support for your foot, try heel cups or shoe inserts (orthotics) to help cushion your heel, and put on your shoes as soon as you get out of bed.
Aaron Armstrong, MPE, ATC
Athletic Trainer
Elite Sports Medicine Clinic at the Sports, Spine and Rehabilitation Centre
esmbahamas@gmail.com
Aaron Armstrong holds a Bachelor of Science degree from Temple University in Philadelphia, PA in Athletic Training and has been a Board Certified Athletic Trainer since 2012. He also earned a Master of Physical Education degree in Athletic Administration from Idaho State University in Pocatello, ID.
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