- Self manage your injury with expert physio guidance
By far the most common traumatic orienteering injury you may experience is a sprained ankle. A study at an O-Ringen found that 23% of all injuries seen in the first aid tent were sprained ankles.
Also common is a strained knee, usually from the foot going down a hole or getting caught under a branch and contusion injuries usually from the end of tree branches.
Repetitive injuries include; achilles tendonitis; plantar fasciitis (pain under the foot), anterior knee pain (runners knee) and hip pain.
We have a number of articles and injury advice which may help you to understand and self manage your injury, though it may not specifically tell you what to do as every injury is unique.
You can choose a physio, our recommendation being Jane Hodgson, an orienteer with EPOC, and a Chartered Physiotherapist with the specialist skills to help you treat your injury with a personalised programme.
Pain sole of foot between the 3rd and 4th toes, a sensation of walking on a pebble, foot pain worse on walking, all are symptoms of a common cause of foot pain termed Morton's Neuroma
Plantar fasciitis is the most common running injury affecting the foot. Research shows that night slints can help reduce the symptoms of plantar fasciits especially iin people who have had heel pain for some months.
Plantar fasciitis is the most common running injury affecting the foot. Research shows that silicone gel pads, especially if their use is combined with a programme of stretching and eccentric exercises, frequently reduces the pain from plantar fasciitis.
Ankle exercises increase strength, stability and reduce pain. Up to 30% of ankles which have been sprained will go on have long term problems, ankle exercises can reduce these problems.
Eccentric Achilles tendon exercises have been constistantly shown by many research studies to provide the most effective treatment for Achilles tendonopathy.
The purpose of foot bunion treatment is to relieve pain. Surgery is an option, but other methods of treatment such as exercise, adaption of footwear and podiatry should usually be tried first.
Pes anserine bursitis is a common, but frequently under diagnosed, cause of medial knee pain. Causing pain, and sometimes swelling on the area at the top of the shin bone on the inside of the knee, frequent cutting and pivoting movements such as those used when playing basketball, football and rugby can make an individual more likely to develop pes anserine bursitis.
An exercise disc balance cushion, which is also sometimes known as a stability disc or wobble cushion, is used to improve balance, strengthen core stability and help children who have special educational needs.
A sprained ankle is one of the most common leg injuries. Getting the correct sprained ankle treatment will help the injury to heal quicker and prevent reoccurrence.
Wobble board benefits include increasing ankle proprioception and ankle strength. Such post ankle sprain rehab decreases the likleyhood of repeated sprain.
Iliotibial band friction syndrome is commonly termed runners knee because its occurrence in endurance runners is common. Causing outside knee pain, it has been estimated to account for 7% of all running injuries in middle aged men. The term runners knee is however misleading as a broad range of sports people can be affected by iliotibial band syndrome including bowlers, cyclists and racquet sports.
At 6 injuries per 100,000 of the population meniscal injuries are one of the most common knee injuries, even more so in skiing and sports involving cutting, pivoting and twisting.
Achilles tendon pain is a common overuse injury, precipitated by a number of factors including change in training, inappropriate footwear, and altered foot pain it can be treated effectively with ice, stretches, and eccentric strengthening exercises.
Anyone working or doing activities in the countryside should be aware of Lyme disease and should check themselves, their pets and children for ticks after outdoor activities.
Runners knee (anterior knee pain or patella femoral syndrome) is said to affect as many as 1 in 4 people & is characterised by pain under the knee cap.
A sprained, swollen or turned ankle is one of the most commonly occurring injuries to the leg. Determining the severity of the sprain is the key to assessing the correct course of treatment.
It is common to help heal an injury with ice. Deciding whether you should apply ice rather than heat, and for how long can make the difference between helping to heal your injury and making it worse.
For the inclusive package of £28, you receive a personalised injury self management programme comprising exercises and expert advice from your chosen physio.
Included in this price is a follow up assessment, which you can choose to take at any time within 3 months folllowing the initial assessment.
Jane Hodgson
Jane specialises in lower body injuries and has raced competitively in running, orienteering and adventure racing.
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