Sports and Exercise Injuries

From the Book

From the Foreword by Ronald M Lawrence MD

'Dr. Subotnick's enthusiasm for homeopathic medicines is the result of his spectacular successes in using it with patients, but he has also been affected, as we all have, by the growing body of research in Europe and England confirming the value of these natural medicines.

'My own experience using the various alternative modalities covered by Dr. Subotnick has proven to me that combining various forms of therapy frequently brings about significant alleviation of a patient's health problem. . . and changes the patient's attitude towards taking responsibility for the health care of his or her own body.

'This kind of work demands more patient involvement. The more you and your family know about the various treatment alternatives available, the more you can make decisions and become truly educated about different ways to treat sickness and injury.

'Although this book deals primarily with injuries to the foot and lower extremities, the lessons to be learned from reading about the homeopathic remedies and physical therapies available are a model that can be applied to t the whole body.

'The comprehensive nature of this book and the pragmatic discussions it engages in certainly lead me to commend it for a general readership.'

Ronald M. Lawrence, M.D.
President, American Medical Athletic Association
Assistant Clinical Professor, Neuropsychiatric Institute
UCLA School of Medicine
July, 1991

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Author

Steven Subotnick

Dr. Steven Subotnick is the author of The Running Foot Doctor and Cures for Common Running Injuries.

He is a past president of the American Academy of Podiatric Sports Medicine and an avid competitive runner. He practices podiatric medicine in Hayward, California.

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Contents

Foreword
Prologue
How to Use This Book

Chapter 1
The First Key to Health: Balance
Staying on Track
Weekend Warriors
The Four Phases of Running
What You Should Know about Over-use Injuries
Training Errors
Coaching Errors
Poor Equipment
Biomechanical Imbalances
Over-use Injuries

Chapter 2
Biomechanics: You, Your Body, and Running
The Mechanics of Motion: Avoiding Injury Normal Feet
Anatomical Irregularities in the Foot
Types of Arches
Foot Function
Hips, Knees, and Legs
How to Balance Your Short Leg
Biomechanical Action: Body Parts Aligned in Motion

Chapter 3
Training For Runners, Walkers, and Sportspeople
Fitness
What Is Total Fitness?
What You Can Do To Achieve Total Fitness
Training Tips for Walkers
Training Tips for Runners
What to Look For in Running Shoes

Chapter 4
Conventional Treatment
Orthodox Medical Specialists
Diagnostic Techniques

Chapter 5
Homeopathic Remedies
What is homeopathy?
How does homeopathy work?
Is there proof that supports the principles of homeopathic medicine?
Does it work for any problem, including the flu and a broken ankle?
How are homeopathic remedies made?
How can such dilute substances have any effect?
How are homeopathic medicines different from conventional pharmaceutical drugs?
Why does homeopathy make sense?
How do you know it's working?
I've heard that sometimes after taking a homeopathic remedy a person gets even sicker. Why is that?
Who uses homeopathy?
Is there a specific benefit from using homeopathy for sports and exercise injuries?
What if I have a sprained ankle plus a cold? Will one remedy help everything or should I take a couple of them?
How come most homeopathic remedies are taken 'until better'?
Why isn't homeopathy more widely used today if it's been around for 200 years?
A friend of mine said she took a homeopathic remedy and nothing happened. She doesn't believe in it.
How can I start using homeopathy?
What main points should I remember when I use homeopathic remedies?

Chapter 6
Alternative Treatments
Many Paths to Health
Manipulation and Body Work: Acupressure and Shiatsu, Acupuncture, Alexander Technique, Applied Kinesiology, Touch for Health, Chiropractic, Heller Work, Reflexology, Rolfing,
Rosen Work, Sports Massage, Trager Work
Movement Practices: Aikido, Chi Gong, Feldenkrais, T'ai Chi Chuan, Yoga, Therapeutic Yoga
Mind and Energy Work: Healing with Energy, Hypnotherapy, Meditation and Breathing Exercises, Focused Running and Walking Visualization, Affirmations

Chapter 7
Basic First Aid
First Aid for Leg, Ankle, Foot and Heel Injuries
The Walker and Runner's Medicine Chest
Conventional First Aid to Have on Hand
Homeopathic First Aid for Travel
Taping Instructions

Chapter 8
Foot Injuries
Structure and Function
Stress Fractures of Foot Bones
Pain on Top of Foot (Stress Fracture of the Metatarsal)
Pain under the Bone Attached to the Big Toe (Sesamoid Stress Fractures)
Pain in Mid-Foot (Stress Fracture of the Metatarsal)
Injuries To Soft Tissues - Including Sprains and Strains
Pain on Top of the Foot in Front of the Instep (Midtarsal Joint Sprain)
Pain on the Bottom of the Foot (Ligament Strain)
Numbness or Pain from Instep to Toes (Tarsal Tunnel Syndrome)
Pain on Top of Midfoot (Extensor Tendinitis)
Pain on Outside of Foot between Ankle and Little Toe (Peroneal-Cuboid Joint Sprain)
Pain Under the Ball of the Foot other than Sesamoiditis (Metatarsalgia)
Pain and Swelling Where the Big Toe Meets the Foot or Within the Big Toe Itself (Turf Toe)
Swelling Where the Second Toe Meets the Ball of the Foot (Second Metatarsal Phalangeal Joint Sprain)
Sudden Pain at the Arch (Middle of the Foot) - Rupture
Toes, Toenails, and Heels
Skin Conditions

Chapter 9
Heel Injuries
General Pain in the Heel
Stress Fractures of the Heel
Pain in the Heel (Stone Bruise or Tennis Heel)
Pain on the Bottom of the Heel (Plantar Fasciitis)
Heel Spur on the Bottom of the Heel
Spring Ligament Strain
Spurs on the Back of the Heel- Pump Bump (Retroca1caneal Exostosis)
Pain in the Heel Cord Sheath (Achilles Tenosynovitis)
Pain in the Heel Cord (Achilles Tendinitis)


Chapter 10
Ankle Injuries
Structure and Function of the Ankle
Ankle Strains and Sprains
Sinus Tarsi Syndrome
Sprain of the Midtarsal Joint
Bone Spurs in the Ankle
Fracture Within the Ankle Joint (Osteochondral Injury)
Arthritis and Severe Ankle Joint Damage


Chapter 11
Lower Leg Injuries
Structure and Function of the Lower Leg
General Pain in the Front of the Shin
Shin Splints (Front and Inside of Lower Leg)
Shin Pain from Tibial Stress Fractures
Trauma to the Shin
Pain When Pulling up the Foot (Anterior Tibial Tendinitis)
Swelling or Numbness Within Lower Leg (Acute or Chronic Compartment Syndrome)
What To Do For "Charley Horses"
Pain Caused by Shin Strain (Anterior Tibial Muscle Strain)
Pain on the Bump of the Knee (Tibial Tubercle)
Pain in the Back of the Leg and Heel Cord (Pain in the Calf and Attachments to Leg)
Pain on the Inner (Medial) Side of the Lower Leg
Pain on the Outer (Lateral) Lower Leg (Peroneal Tendinitis)
Pain in the Back of the Lower Leg
Pain in the Mid-Calf (Gastrocnemius or Soleus)

Chapter 12
Knee Injuries
The Structure and Function of the Knee
Injuries to the Front of the Knee
Knee-Cap (Patella) Pain - Runner's Knee
Pain Immediately below the Knee - Jumper's Knee (Patellar Tendon Strain)
Sudden Tearing underneath the Knee (Patellar Tendon Rupture)
Pain under the Knee-cap (Intra-articular Plica)
Pain on the Top of the Knee-cap (Pre-patellar Bursitis)
Knee-Cap Dislocation
Pain on the Outside of the Knee
Pain Along the Outer Side (Lateral) of the Thigh (Iliotibial Band Syndrome)
Pain on the Outside of the Knee After a Twist or Fall (Lateral-Collateral Ligament Strain)
Pain on the Outside of the Back of the Knee (Tendinitis of Biceps Femoris)
Pain on the Inner Side (Medial) of the Knee Joint
Medial Ligament Strain
Pes Anserinus Bursitis
Pes Anserinus Tendinitis
Pain and Swelling behind the knee
Tendinitis of the Hamstrings; Gastrocnemius, Soleus, Popliteal
Baker's Cyst
Pain within the Knee Joint
Posterior Tear of the Medial Meniscus
Tear of the Cruciate Ligaments
Knee Pain from a Medical Condition
Knee-Cap Pain (Chondromalacia)

Chapter 13
Hip, Pelvis, and Groin Injuries
A Personal Story
Hip Structure and Function
Pain in the Hip Flexors
Snapping Hip (Bursitis in the Greater Trochanter)
Hip Pointer
Stress Fractures of the Hip
Hip Problems Other Than Injuries
The Pelvis
Structure and Function
Pain in the Groin
Inflammation of the Pubic Bone (Osteitis Pubis)
Groin Strain
Inguinal Hernia
Pelvis Fracture
Pain in the Buttocks (Ischial Bursitis)
Scoliosis
Stress Fracture


Chapter 14
Lower Back Injuries
Structure and Function
Back Pain
Low Back Injuries and Sciatica
Lumbosacral Strain
Herniated Disc
Facet Syndrome
Fat Wallet Syndrome
Other Back Problems
Arthritis of the Back

Chapter 15
Exercise
Commonly Asked Questions About Conditioning Exercises and Running
Frequency in Practicing Different Types of Exercises
Everyday Stretches
The Warm-Up for Runners, Walkers, and Sports people
Cool-Down
Prevention and Rehabilitation of Injuries in Running
Muscle Strengthening
Exercising after Injury
Rehabilitative Muscle Strengthening Exercises for Knee Injuries
Strengthening Inner Thigh Muscles
Strengthening Outer Side of Thigh
Strengthening the Calf Muscles
Strengthening the Back of the Thigh (Hamstrings)
Stretching Exercises
Exercises for Hamstrings and Plantar Fascia
Stretching Achilles Tendon
Foot Flexibility Exercises
Exercises to Relieve Iliotibial Band Syndrome
Restoring Balance
Exercises to Avoid

Chapter 16
Nutrition
Food Fit to Eat
Eating for a Whole Life
Protein and Muscle Mass
Cholesterol, Fats, and Toxins
Food for Thought
Eat and Run
Carbohydrates and Sports
The Sustained Energy Diet
A Word of Advice
Vitamins and Mineral Supplements
Pre-event Eating
Special Diet Needs: Loss of Bone Strength (Osteoporosis)

Chapter 17
Arthritis and Sports
Rheumatoid Arthritis (Rheumatism)
Osteoarthritis
Arthritis Associated with Various Diseases
Ankylosing Spondylitis
Reiter's Syndrome
Lupus
Psoriatic Arthritis
Gout
Polymyositis or Dermatomyositis
Scleroderma
Treatments for Rheumatoid Arthritis and Osteoarthritis
Homeopathic Remedies for Short-term Joint Pain
Homeopathic Remedies for Chronic Arthritis
Homeopathic Remedies for Unusual Symptoms in Arthritis
Summary of Arthritis Treatment

Chapter 18
Sports Injuries in Childhood and Adolescence
Pain in the Bone Not Near a Joint
Pain and Swelling at Knee (Osgood-Schlatter's Disease)
Pain in the Growth Plate in the Heel (Heel Apophysitis) or Severe's Disease
Navicular Apophysitis (Kohler's Disease)
Bulge in the Arch ofthe Foot (Os Navicularis)
Joint Injuries (Epiphyseal Injuries)
In-toeing and Out-toeing
What Children Can Do For Weak Feet
Limping and Pain at Hip (Legg-Perthe's Disease)
Hip and Groin Pain with Awkward Gait (Slipped Femoral Capital Epiphysis)
My Advice to Parents of Young Athletes

Chapter 19
The Aging Athlete
Running When You're Older
Exceptional Older Athletes
Idleness and Aging
What is Aging? How and Where Aging Happens
Cardiovascular and Pulmonary System
Kidneys and Lungs
Vascular System (Arteries and Veins)
Central Nervous System
Muscles and Bones
Connective Tissue (Muscles, Ligaments, and Tendons)
Running and Arthritic Joints
Skeletal Muscles
The Active Elder

Chapter 20
Resource Guide
How to Find a Homeopath in Your Area
Sources of Homeopathic Medicines
Homeopathic Organizations
Natural Healing
Herbal Medicine
Manipulative Therapies
Bodywork Therapies
Oriental Therapies
Internal Spiritual Martial Arts
Psychotherapy
Paranormal Therapies

Appendix
Homeopathic Remedies
Index

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