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At this point in your walking routine, you might have noticed a nagging twinge or some discomfort in your knee, hip, or calf. Amanda Gallow, Physical Therapist/Sports Rehabilitation, shares her insight on three common walking injuries.
Pain in your lower leg? It could be Achilles Tendinopathy….
Achilles tendinopathy is characterized by stiffness and discomfort in the lower portion of the calf following a long period of inactivity. Pain and stiffness in the achilles tend to be greater at the start of a walk and lessen
Amanda Gallow, UW Health Physical Therapist
with increased distance. A risk factor for development of this injury is decreased flexibility throughout the calf muscles. Diagnosed more frequently in men than women, this injury is one of the more common overuse injuries and is often seen in the 30-50 year age group.
Pain outside of your knee and up into your outer hip? It could be IT band syndrome….
Iliotibial band syndrome (IT band syndrome) presents as a sharp pain along the outside of the knee during walking that may travel up towards the hip. The IT band is actually a long fibrous band of tissue that starts at the hip and inserts on the outside portion of the knee. It can become irritated with repetitive motion. Pain is typically worse towards the end of activity. As the injury persists, pain can be present at rest. A risk factor for IT band syndrome is weak hips which lead to poor pelvis control.
Pain in your kneecap? It could be patellofemoral pain syndrome…
Anterior knee pain, which is often referred to as patellofemoral pain syndrome (PFPS), is a broad condition characterized by pain across the front part of the knee with prolonged sitting, walking, running, or stairs. It accounts for 25-40% of knee conditions that we see in our sports medicine clinics. PFPS is a challenging injury with many potential causes and risk factors. Causes and treatment of PFPS are multifactorial, but research demonstrates the importance of hip strengthening in combination with improving pelvis and trunk stability.
Next Wednesday, Amanda will demonstrate various strength, flexibility, and balance exercises which address these injuries. If you are experiencing a persistent musculoskeletal injury, UW Sports Rehabilitation is available to help you. Remember, you can be seen Direct Access in any of our outpatient physical therapy clinics without a physician referral.
Don’t forget to register for the Nordic Walking events. You’ll receive guidance on fitting the poles to you, as well as tips on how to use them effectively. Tom will also be offering exclusive pricing discounts to Fall 4 Walking participants. Don’t let this opportunity slip away…
Wednesday 10/29 Tom Rutlin & Nordic Walking at WIMR
Wednesday 10/29 Tom Rutlin & Nordic Walking at AOB
“ACSM Issues New Recommendations on Quantity and Quality of Exercise.” American College of Sports Medicine. 28 June 2011.
Carcia CR, Martin RL, Houck J, Wukich DK. Achilles pain, stiffness, and muscle power deficits: Achilles tendinitis. Clinical practice guidelines linked to the internal classification of functioning, disability, and health from the orthopaedic section of the American physical therapy association. J Ortho Sports Phys Ther. 2010; 40(9):A1-A26.
Strauss EJ, Kim S, Calcei JG, Park D. Iliotibial band syndrome: evaluation and management. J Am Acad Orthop Surg. 2011;19:728-736.
Witvrouw E, Callaghan MJ, Stefanik JJ, Noehren B, Bazett-Jones DM, Willson JD et al. Patellofemoral pain: consensus statement from the 3rd international patellofemoral pain research retreat held in Vancouver, September 2013. Br J Sports Med. 2014;48:411–414.