when are you most prone to running injuries? According to the American Orthopaedic Society for Sports Medicine, there are four periods of time when runners are most vulnerable to injury:
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During the initial four to six months of running
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Upon returning to running after an injury
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When the quantity of running is increased (distance)
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When the quality of running is increased (speed)
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common causes of running injuries: training errors: According to the American Orthopaedic Society for Sports Medicine, training errors, such as inadequate stretching and insufficient rest between training sessions, are the most common cause of running-related injuries. minor deformities or areas of weakness: It is also important to pay attention to any anatomic abnormalities that may affect the body while running. Some runners may have minor deformities or weaknesses in specific areas that may cause increased pain while running. For example, ankle laxity can lead to frequent ankle sprains and pain.
> take a well deserved break: Taking a break from running until the pain resolves is the first step to a speedy recovery. Depending on the type of injury, the resting period will vary, but generally one can gradually return to runnning when there is no pain in the targeted area. > consider over-the-counter medication: In addition to rest, taking medications such as acetaminophen (e.g. Tylenol) or ibuprofen (e.g. Advil, Motrin) can help reduce pain and inflammation. > treat your body by stretching and massaging: Stretching targeted areas to strengthen specific muscles is a way to prevent future injuries and managing soreness. Massaging the injured area with ice is another general method to relieve pain. > try alternative forms of exercise: Consider alternative forms of exercise! Running injuries, if not severe, do not stop one from exercising entirely. There are other ways to be active without straining one’s injury. For example, cycling is a great alternative that is less likely to cause injuries. It also may speed one’s recovery time by strengthening the quadricep muscles. Swimming is another non weight-bearing activity that runners can do to maintain their cardiovascular fitness. Even going on brisk walks, if possible, is a great way to stay active while recovering.
total wellness ▪ summer 2013
foot problems: In addition, an individual’s foot type can be related to foot problems. There are three basic foot types: normal arch, flat arch, and high arch. The types are based on the height of the foot arch and affects the pronation of the foot. Pronation is when the outside part of your heel makes initial contact with the ground. A normal pronation is when the foot rolls inward about 15% which causes the foot to fully contact the ground when you step. This allows your foot to support your body weight and helps you push off evenly from the front of the foot. It is also critical to proper shock absorption. Not everyone has the perfect pronation. The size of the runner’s arch can affect its ability to roll, causing either underpronation (foot rolls inward less than 15%) or overpronation (foot rolls inward more than 15%). Those who have flat feet tend to be overpronators. Overpronators have problems stabilizing the body and shock is not absorbed efficiently. The foot pushes off the ground using mainly the big toe and second toe. Those who have high-arched feet tend to be underpronators. Underpronators also are affected by unequal force distribution. The foot pushes off the ground using the smaller area of the foot such as the smaller toes on the outside of the foot. Choosing the right running shoes may help alleviate over and under pronators. Overpronators are recommended to wear a motion-control shoe that controls pronation and underpronators do best in a neutral-cushioned shoe that allows for a natural foot motion.
general treatment methods of common running injuries
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