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Common injuries when running

Posted by on 8 May 2010 | 1 Comments

When learning to run or increasing your running, common aches and pains can occur. Ensure that if you experience any of these symptoms you seek the right treatment. or take the right action before continuing with your running program. Injuries can be caused by the rapid increase in stress on the body. Overuse injuries can be caused by a break down in the body system that you are using and there is not enough time for repair. The next time you train it breaks down some more. Eventually it gets sore then it fails. Usually one of the main causes is an imbalance in the body resulting in stress on one side or another. when starting a running program ensure that you take it slowly and gradually increase your running over a period of time. Always warm up adequately, especially if you have been sendentary for a long period of time before your run. These are some common injuries for runners. If you suffer from any of these injuries, speak to your Fitness Coach for the appropriate action to take. RUNNERS KNEE * This is the most common injury from running primarily caused by muscle imbalance. * To treat it follow RICE (Rest, Ice, Compress, Elevation) straight after after running. 15-20 minutes on and off x 2-3 times. * Strengthen your quads above your knee and stretch your opposing muscles - hamstring, calf, arches. ACHILLES TENDONITIS * The Achilles tendon on the back of the foot above the heel can suffer damage or become inflamed. * To treat it follow RICE (Rest, Ice, Compress, Elevation) straight after after running. 15-20 minutes on and off x 2-3 times. Don't stretch until there is no pain and then gentle stretching, no hill work and maybe elevate the heel. * Check to see if you need orthotics, change running surfaces, and thoroughly warm up before running. SHIN SPLINTS * Tenderness/pain on the front and slightly to the side of the lower leg. * To treat it follow RICE (Rest, Ice, Compress, Elevation) straight after after running. 15-20 minutes on and off x 2-3 times. Avoid hills especially down hill and no speedwork until they are no longer sore. * Strengthen and stretch calves. STRESS FRACTURE To be diagnosed by a doctor - rest, no running for 6-8 weeks. BACK PAIN * Check for imbalances in the body. * Shorten stride when running, strengthen the abdominals, stretch, avoid hills until improved. SPRAINED ANKLE * To treat it follow RICE (Rest, Ice, Compress, Elevation) straight after after running. 15-20 minutes on and off x 2-3 times. PAIN IN THE GLUTEUS MINIMUS AND/OR PIRIFORMIS MUSCLE Gluteus minimus is the smallest of the gluteal muscles however is a prime mover of the hip joint. It can often become very sore after running if it is tight. It is located on the outside of the buttocks, on the side of your body. Piriformis assists with abduction of the leg and lateral rotation of the thigh. It is located deep inside the middle of your buttocks. It can also become quite tight and sore when running. Ensure that you stretch both these muscle well before you run and after you run.