Running Injuries
I Think I Might Be Injured, What Do I Do?
You may have running injuries.
First of all, are you sure you didn't bruise your shin by walking into the coffee table? If so, it will hurt like hell, and I give you permission to swear really loud.
If you didn't hurt your shin running you may be able to continue that activity. If you believe your pain is directly responsible from your
running injuries
then you must do what every runner fears most. Once you are addicted to this sport, one's true discipline comes not from doing it but from not doing it.
What I am asking you to do, in the case of an injury, is to become a big baby. For someone who wants to continue this form of exercise into old age, being tough is your worst enemy. What worked in the league finals in high school is now, not only worthless, but dangerous. The moment you feel anything of consequence you have to stop immediately and live to fight another day.
Ice, rest and aspirin. Repeat four times a day in the acute recovery phase, or as often as needed, just make sure that you don't leave the ice on for more than 20 minutes at a time. As soon as possible you want to start the active rest phase. This consists of easy jogging or even walking in order to get blood flow to the injury. There is no recovery of any injury without blood and the more blood the better. Tendons and ligaments do not have a great supply of blood, so if they are injured your recovery may be lengthy.
Tips on Preventing Running Injuries
With Running certain parts of the body are vulnerable to injury. With a little knowledge, common running injuries can be avoided
Fatigue is one of the most common causes for injuries while running. Rest is as important as the actual workouts. If you don't give your body enough recovery time in between workouts than your muscles can be become fatigued. This can cause undue stress on your ligaments and tendons, as they take over where your muscles checked out.
Muscle Tension-naturally if your muscles are tense they are more apt to get injured.
Getting a deep tissue massage
on a regular basis is extremely helpful to help reduce muscle tension. Find a form of relaxation therapy that works for you such as yoga or meditation.
Inflexibilty can be a large factor. If your muscles are tight they are more vulnerable to tearing. Go to my
stretching page
for some fun advice from the Coach.
Get into a regular stretching habit.
Here is an easy program that you can do daily, in about 10 minutes.
Not Enough Warm Up-you should always warm up before running by doing a light walk/jog for at least 5 minutes, and then ease into your run from there. A warm muscle can stretch more easily and you will be less apt to get a running injury.
Strength or lack of strength is a problem with runners in particular.
Strength training
should be a part of every athletes program. Maybe even more so for a serious runner. The upper body sometimes gets ignored and you will lose strength and muscle tone in your chest back shoulders and arms. The stronger you are in general the better for any sport, not to mention how much better you will feel when you take off your shirt during a hot run to cool off, and you just happen to have six pack abs.
Poor Alignment- Misalignment can lead to injury. Some alignment issues such as scoliosis, flat feet, which can lead to problems like,
Posterior Tibial Tendonitis
,or knock knees are a problem form birth. Some misalignments are caused by poor postural habits. These poor habits and misalignments can be changed through training. A professional realignment specialist, such as a
Chiropractor
physical therapist, or Alexander Technique teacher, can be a great help to you. Just being aware of what it feels like to be in alignment and then reminding yourself throughout the day is very helpful.
Muscle Imbalances can set you up for running injuries because it can cause an uneven tension and can throw off your alignment. This takes us back to strength training. When you train the bicep muscle (the front of the arm) for instance you must also train the tricep (the back of the arm.) Same goes for leg training. If you train the Quadriceps (the front of the leg) Than you must train the back of the leg(the Hamstrings) An imbalance between these two muscles can set you up for knee and
hamstring injuries.
An imbalance between the two sides of your body can also set you up for injuries. Consult with a
professional fitness trainer
about an exercise program that will help you plan a muscle building routine to fit your specific needs.
Treating Running Injuries
These treatments are for mild injuries only and are merely suggestions. Please check with your doctor first if you have any type of running injury.
Rest is #1
Ice Immediately after an injury.
Ice is like a miracle and has helped me get through many minor running injuries over the years.
Types of Ice Massage
Ice Massage-massage the area that is injured directly with ice. keep it moving so as not to burn your skin. Do this for 20 minutes at a time.
Ice Bath-soak the injured part in crushed ice mixed with water for 5-6 minutes.
Ice Towels-good way to treat a large area. Soak the towel in 40 degree ice water and place it on the injured area.
Ice Pack-fill an ice pack, or do it like I do and use thick plastic bages, add a little water along with the ice and place it on the injured area for 20 minute intervals. Usually 20 minutes on and 20 minutes off.
Deep Frictioning-breaks down scar tissue.
Injections-in some cases this is the only recourse.
Anti inflammatories-these can be used for temporary relief while healing if needed.
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And real advice too, that's important, because we really and truly do want to motivate as many people as possible to exercise and be healthy, one step at a time.
Stretching Exercises
Home
Hamstring Injuries
Posterior Tibial Tendonitis
The information on this web site is not meant to take the place of a Doctor's advice. Please check with your Dr. before starting an exercise program if you are 45 or over and or have any health issues.
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