Running and preventing injuries

Running and preventing injuries

Running: Knowing when to stop to prevent further injuries

With the summer arriving more and more people will be getting their trainers on and hitting the pavements to either train for marathons or to get fitter however this can come at a cost. Running injuries are becoming very common these days and can take a toll on your muscles and joints. Knowing when to stop can be difficult judgement and the unknown of the courses such as build up of lactic acid or something more serious.
When you feel pain when running it is recommended to stop and stretch as you see fit even if that is frequently. Simple steps such running on a different surface or even the other side of the road, this could help mentally and physically. Try changing the pace to walk for a few minutes before you start up or even a short sprint can help. The most important of them all is to RICE when you get home. This is Rest, Ice, Compression and Elevation. I recommend when using a ice pack to alternate intervals on for ten minutes and off for ten minute keep this up for about an hour or two to allow the reduction of swelling in the specific area. If the pain has not gone away by the next day please don’t try running on it. If it hasn’t gone away in 24 hours please see your GP or Therapist as a running injury is more likely to become chronic if left untreated within the first 48 hours
Foot pain and Ankle sprains

Runners complain about blisters, a good tip is placing a tissue around that area can help decrease the friction. This is great for a quick fix for relieving pressure off the affected area. If you feel numbness in your foot loosen your laces there could be a lack of circulation also wiggle your toes. Apply RICE when you get home and if persists seek help. If your pain starts of mildly and increases whilst running it could be a stress fracture. Please seek help immediately. If you twist your ankle whilst running do not restart your run. The body can mask the pain allowing you to think you can carry one, apply RICE and keep the ankle mobile but without putting too much weight onto it.

Knee pain

If you find a dull ache under your knee cap this is most commonly runner’s knee which is due to a muscular imbalance so try running on a different surface or the other side of the road. Ensuring your trainers are correctly fitted is another way of preventing and helping this. If it still persists please see an appropriate Therapist for the pain. If the pain is outside the knee and it comes on with each stride you take it could be ITB (ilotibial band) syndrome which is inflammation to a fibrous band that attaches from your hip to your knee. Try stretching this off before running again or using a tennis ball up and down the side of your thigh to help release this off. If it persists seek a therapists’ help. If there is pain underneath the knee cap this could be patellar tendon strain, running through this could cause a tear which could take months to heal so RICE when at home and do so for a few days before trying to run again.

Muscle pain

If the pain is an ache try slowing your pace and heading home, chronic injury would be prevented. If it is an ache all over the legs, this is just a build up of lactic acid so keep running. If the pain is sharp determine if it’s just a cramp which would need massaged or stretched out. If you are limping slightly that could be a tear so walk home and RICE and seek a therapists’ help. If the pain which spreads along the upper leg muscle and radiated up then stretch off your quadriceps hamstrings, psoas and itb band for about 20 seconds each and slow your pace down.

If there is any chest pain determine whether it is a stitch, (pain underneath your diaphragm) or pain with every deep breath. If it is either slow down and for a stitch stretch out and take deep breaths before you carry on. If the pain refers to your neck and shoulders and you feel faint stop immediately and ask for help this could be heart related.

No matter how fit and active you are, preventing any injuries needs to be taken seriously and the main cause is not stretching pre and post running. When warming up it is best to hold your stretches for about 10 seconds and on cool down this increases to 30 seconds. Also make sure the fit of your trainers is correct and keep hydrated.