Disclaimer: I am not a doctor. If you are experiencing pain or discomfort, it is advised to see your physician to rule out any serious injury. I accept no responsibility for self-diagnosis resulting from this post. This post is for entertainment purposes only.
As any athlete knows, it’s nearly impossible to escape from a season unscathed by injury. Injury, at one point or another, is likely and almost certain. Injuries range from rotator cuff pain to ankle sprains and back up and down again, and can range from very mild to season-ending, must-take-time-off severe.
For runners, the injuries most likely to cause trouble are lower body, overuse injuries. Overuse injuries are among the highest proportion of all running injuries sustained. Here are 4 common overuse injuries runners face throughout a running career:
Shin Splints
Shin splints occur on the front of the shins, between the soft muscle and the hard bone. Oftentimes there will be swelling, they will feel tender to the touch, and if severe enough, simple walking can be painful.
Shin splints respond well to RICE — Rest, Ice, Compression, Elevation. Shin splints most often plague newer runners. They are manageable if they are dealt with early on. As with any injury, the longer activity is performed without taking care of shin splints, the worse they will become and the longer the road to recovery will be.
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| Source: www.fleetfeet.com |
Plantar Fasciitis
Plantar fasciitis is an overuse injury that can be easily corrected with appropriate footwear, a BodyBraille myofascial release massage, and RICE. It has also been heavily suggested that wearing compression socks during and after exercise can help to correct plantar fasciitis. Amongst other things, they reduce muscle fatigue and minimise swelling. If you are interested you can find out more from sockwellusa.com. When running, the plantar fascia can become inflamed and painful. It is most often achy in the morning, which is when it is best to stretch the plantar fascia before bearing any weight on the afflicted foot. There are exercises one can perform to help stretch and strengthen the plantar fascia to reduce the possibility of pain and swelling. One of these exercises is a yoga pose known as Toes Pose. Plantar fasciitis can present anywhere on the bottom of the foot but most commonly near the heel. Because of this, it is important to get checked out by a sports medicine doctor to rule out heel spurs.
Iliotibial Band Syndrome
Iliotibial Band Syndrome, better known as IT Band Syndrome or ITBS, is another painful overuse injury. In the case of ITBS, it is important to get checked out by a professional. Continuing to run through ITBS without proper management, pain or otherwise could have disastrous lasting effects. If you leave any running injury untreated, you may consider seeking CRPS legal compensation. CRPS is an awful syndrome that causes constant pain and aching throughout the body. This is why getting treatment quickly is a good idea.
Iliotibial Band Syndrome can present in different ways on different people. A common area of discomfort or pain is the outside of the knee. It is very common to feel a “clicking” sensation. After some period of overuse, the clicking may turn into pain, and if overuse is prolonged further, the knee will eventual lock up and running will be near impossible. Severe ITBS can sideline a runner for weeks, if not months.
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| Source: www.mendmyhip.com |
If you think you are suffering from ITBS, I urge you to see a doctor.
Tendonitis — Achilles, anterior, posterior
Tendonitis occurs when the tendons connecting muscles and bones swell and become uncomfortable. Tendonitis can range from mild discomfort to severe pain. Tendonitis usually responds well to RICE treatment. If it does not clear up or become manageable after 72 hours of initial pain, it is advised to see a doctor. Common areas of tendonitis in runners are in the Achilles, and anterior and posterior tibialis.
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| Source: www.physioadvisor.com |
So what’s the antidote to overuse?
Increase your mileage slowly. Just because you can run 3 miles comfortably now, does not mean you can run 5. And just because you can run 5, does not mean you can run a half marathon without training. Respect the process.
If you feel pain — different from mild discomfort — stop running. This is your body telling you something. Listen to it. Take care of it. If you’re beginning to feel a twinge, treat it sooner rather than later. There’s nothing worse than being sidelined by an injury that could have kept you out for a few days rather than a few weeks. If you keep running on an injury, it could do more damage. However if you do encounter an injury, make sure you get the correct treatment from your doctor. Perhaps they may suggest getting an online medical marijuana card ny or they might recommend physio instead. Whatever the treatment options, make sure you take them seriously so you can get back to your hobby.
Take advantage of rest days. Rest days are built into a training plan for a reason. Use them. Give your muscles, tendons, and bones a chance to rebuild and recuperate.
Stretch and strengthen — the two most important aspects of training are too often the most ignored. Stretching and strengthening are central to any well-rounded fitness program. Strong muscles in all areas of the body help support the working muscles and tendons, and create a stronger overall system. Stretching helps get the kinks out.
Sometimes you can do everything right and still be afflicted with an overuse injury — and that’s okay. It’s the early recognition that will keep you sidelined less and running more. The key is to recognize and listen to your body. Knowing what you’re capable of and when something doesn’t feel right is paramount to injury prevention and overall running success.
Happy training and happy trails!
xo
Have YOU suffered an overuse injury? What did you have and how long did it take you to heal?
