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Running Injuries

For running injuries, Coach Carvey says...be a baby. For those addicted to this sport, sometimes being tough is your worst enemy!

I Think I Might Be Injured, What Do I Do?

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 for 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. Let's hear your story of woe and pain. nobody cares, but do it anyway…I kid cause I love.

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.

OUCH! WHAT THE HELL IS THAT!

You got misery? Yes? Good, cause misery loves company. I want to hear all about your crunchy knees and ruptured Hammies. Not to make fun of you, oh no. You get to vent, then I commiserate and then I try to help. If I fail to help you your no worse off than before so lets hear it. To run takes around 5 million workin parts, if one fails your #$%@#! Remember that Coach Carvey loves you!

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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.

Inflexibility 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 tendinitis ,or knock knees are a problem from birth. Some misalignment's are caused by poor postural habits. These poor habits and misalignment's 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 triceps (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.

Following are a list of some Common Running Injuries and a link to the specifics on each injury.

Hamstring Injuries

The hamstrings are a group of muscles at the back of your leg that help to straighten your leg at the hip and bend your leg at the knee.

They are one of the most commonly injured muscle in runners, dancers and pro athletes.

A pulled hamstring is a strain or tear in the muscle or tendon.

Sometimes a person may not know right away if they have a hamstring injury. They may hear a popping sound, but have no immediate pain. Go to my Hamstrings from hell page and learn more...

Running Knee Pain

Running Knee Pain is common among joggers and runners. It's so common it is dubbed Runner's Knee. Find out how you can help to prevent it and get links to resources for dealing with this type of injury.

Posterior Tibial Tendonitis

Posterior Tibial Tendonitis can be caused by fatigue in running and jumping sports, so it stands to reason that some runner folks will end up with this condition. Fortunately it can be remedied and exercises can be done to prevent it from happening again. Go to my posterior tibial tendonitis page to find out more...

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 Friction-breaks down scar tissue.

Injections-in some cases this is the only recourse.

Anti-inflammatory's

-these can be used for temporary relief while healing if needed.

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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.