American Medical Association Family Medical Guide - American Medical Association [685]
• Wear shoe inserts or heel pads to relieve pressure on your heels.
• Wear shoes that fit properly (overly stiff heels can cause or worsen heel pain) and that are appropriate for the sport or activity you are engaging in; replace your shoes as soon as they wear out.
• Run on soft surfaces such as dirt or wood tracks—not on concrete.
Stress Fracture in the Foot or Lower Leg
A stress fracture in the foot is a hairline crack in one of the bones of the foot that results from sudden or constant pressure on the foot or from a change in running routine or running surface. A stress fracture causes intense, burning pain at the site of the fracture, usually in the second metatarsal (one of the five long bones in the middle of the foot between the tarsals at the back of the foot and the phalanges, which form the toes).
To prevent stress fractures:
• Ease into your workouts.
• Wear shoes that fit properly and that are appropriate for the sport or activity, and replace them when they wear out.
• Run on soft surfaces such as dirt or wood tracks—not on concrete.
Disorders of the Muscles, Tendons, and Ligaments
Muscle is a type of body tissue that is composed of special elongated cells that contract to produce movement. Some muscles are connected to bones by bands of fibrous tissue called tendons. In some parts of the body, the tendons are very short or their fibers mesh with the muscle tissue. In other areas (especially in the hands and feet) tendons form long, tough cords. Ligaments are tough, slightly elastic bands of fibrous tissue that bind the ends of bones together. Muscles, tendons, and ligaments can be damaged by injury and sometimes by disease.
Cramp
A cramp is a painful spasm in a muscle. Some people are awakened at night regularly by sudden, severe cramps, usually in the legs or feet. Exercising more than usual or sitting, standing, or lying in an uncomfortable position for a prolonged period can cause muscle cramps. In most cases, cramps are not a cause for concern. However, if you think your cramps may be related to an underlying disease or disorder, see your doctor.
Symptoms
If you move a cramped muscle, it will contract violently (you will be able to see it), causing sudden pain. The cramped muscle will feel hard and tense to the touch. Unlike the pain from a sprain or broken bone, if you take a few steps on a cramped leg or foot, the pain is relieved temporarily. An ordinary cramp seldom lasts longer than a few minutes.
Treatment
Muscle cramps usually clear up quickly on their own. You can speed the process by massaging and gradually stretching the cramping muscle. Applying a heating pad can help relieve muscle tightness.
Preventing Cramps
If you have cramps often, warm up before you exercise by stretching. Drink lots of water before and during exercise. Eat foods that are high in potassium and calcium—such as bananas, fresh vegetables, milk, yogurt, and cheese—which helps improve muscle function. See your doctor if you have persistent or recurring muscle cramps.
Strained or Torn Muscle
If a muscle is overstretched, the muscle fibers are strained and some may tear. If a muscle is strained, it contracts and may swell from internal bleeding. Occasionally, a muscle may rupture or tear completely. Almost everyone has strained a muscle at some time. People who are active in sports are particularly susceptible to muscle strains.
In most cases, recovery from a strain is quick and complete with no loss of movement. Generally, the older you are, the more damage you can do to a muscle and the more slowly it will recover. A strain that tears muscle, however, may permanently impair the functioning of the muscle unless it is treated successfully.
Symptoms
The main symptom of a muscle strain is pain when the injury occurs. The strained muscle feels tender, may become swollen, and will not function efficiently until the pulled