Thigh pain and heel pain are common injuries experienced by runners. The Department of Physiotherapy from Singapore General Hospital (SGH) shares tips to treat these ailments.
Are you knowledgeable about the symptoms and basic treatment of common running injuries?
Whether you’re a beginner or an experienced runner, if you feel pain in your thighs or in your heels, take note of the following pointers offered by the Department of Physiotherapy from Singapore General Hospital (SGH), a member of the
SingHealth group.
Thigh pain
1. ITBS (iliotibial band syndrome)
The iliotibial band is a ligament that runs along the outer thigh from the hip to the knee. ITBS occurs when this ligament thickens and rubs the knee bone, causing inflammation. Long-distance runners are more susceptible to this form of thigh pain.
Basic treatment:
Ice the affected area for 15 min.
Do stretching exercises for your iliotibial band
Do strengthening exercises for your hip muscles
2. Muscle strain (hamstrings)
This thigh pain is caused by a small muscle tear as a result of sudden movement or overstretching.
Basic treatment:
(R.I.C.E) Rest, ice, compression and elevation.
Do strengthening exercises for your hamstrings
Lie on your stomach and radually bend your knee to a 90 degree angle, then lower it. Start with 8 to 15 reps three times a week. Repeat the exercise but this time, with the leg raised. Complete 8 to 15 reps, three times a week.
Heel pain
1. Plantar fasciitis
This is when the plantar fascia (the band of tissues connecting the heel to the toes) gets inflamed, torn or overstretched.
Basic treatment:
Ice the affected area and rest.
Do stretching exercises for your calf muscle
Stand in a stride position one foot in front of the other. Keeping both feet flat on the ground and toes pointing straight forward, bend the forward leg till you feel a stretch in the calf muscle of the back leg. Hold 10-15 sec, repeat 3-5 times.
Do strengthening exercises for your calf
See the next page for
overall tips to prevent running injuries.
See page 1 for
remedies and exercises to treat
knee pain and shin splints.
Ref: S13
Check out other running injury articles:
6 Ways to Relieve Muscle Pain After Exercise
What Causes Running Cramps?
Achilles Pain: What Causes It and How to Treat
Common Knee Injuries: Ligament, Tendon and Cartilage
Why You Shouldn't Ignore Running Injuries