Sunday, July 31, 2016

Don't Be Chased Down By Running Injuries!

Many runners get sidelined due to injury. In fact...
  • 65% of all runners will be injured in any year.
  • For every 100 hours of running, the average runner will sustain one running injury.
  • The average runner will miss about 5-10 percent of their workouts due to injury each year.
  • Novice runners are significantly MORE likely to be injured than individuals who have been running for many years.
  • Only 50% of these injuries are new – the rest are recurrences of previous problems.
By far the most common running injuries are overuse injuries due to improper training: Anterior knee pain syndrome (Runner's Knee); Iliotibial Band (ITB) Syndrome; Shin Splints; Achilles Tendonitis; and Plantar Fasciitis.

Patellofemoral Pain Syndrome:
  • Cause of Injury
– Repetitive/overuse conditions
– Mal-alignment
– Weakness
– Poor flexibility
– Joint ‘looseness’
  • Signs of Injury
– Pain over front of knee
– Worse with stairs, sitting and squatting
– Pain is worse at start and end of runs
Iliotibial Band Friction Syndrome (Runner’s Knee):
  • Cause of Injury
– Repetitive/overuse conditions
– Can be the result of running on crowned roads
  • Signs of Injury
– Irritation at band’s insertion (side of knee)
– Tender, warm, swollen and red over side of knee
– Pain with activity
Shin Splints:
  • Cause of Injury
– Repetitive microtrauma
– Weak muscles
– Improper footwear
– Training errors
– Flat feet
– Tight heel cord
  • Signs of Injury
– Pain in front of shin
– Worsens with activity
Achilles Tendinitis:
  • Cause of Injury
– Tendon is overloaded due to excessive stress
– Gradual onset
– Worsens with continued use
– Poor flexibility
  • Signs of Injury
– Generalized pain and stiffness just above heel
– May feel thickened, warm
– May progress to morning stiffness

Plantar Fasciitis:
  • Cause of Injury
– Change from rigid to flexible shoe
– Poor running technique
– Leg lengths
– Flat feet
– Rigid arch
– Tight heel cords
  • Signs of Injury
– Pain in arch and at heel
– Pain worse in A.M. – loosens up after first few steps
 -----------------------------------------------------------------------
Treatment:
  • Correction of training errors
  • Check shoe wear
  • Proper warm-up and cool down
  • Stretching after activity
  • Ice after activity
  • Avoidance of aggravating activities
  • Take rest days
Conditioning Tips to Avoid Injury:
  • Start slow and gradually
  • Never increase training by more than 10% per workout AND 10% per week
  • Good warm up and cool down
  • Maintain good strength – hit the gym
  • Stay well hydrated and don’t diet while training – you need to eat for workouts.

From Him, Through Him, For Him (Romans 11:36),

Paul J. Staso
_______________________________________

Visit my YouTube channel -- https://www.youtube.com/user/pacetrek

Click on any of the links below to see some of my adventure photos:
Posted by at
Labels: , , , , , , , , , ,