Running is a sport of passion; why else would thousands run miles every day? Running injuries are an unfortunate, but all too common, occurrence. Understanding a running injury is the key to effective treatment.
A side stitch in time …
A side stitch can turn a beautiful run in the park into a nightmare if you don't know how to treat and prevent these kinds of runner's cramps. By taking a few precautions to avoid a side stitch and knowing the right steps to quickly treat them if they occur, you will back on the road in no time.
- Stop a side stitch while running by standing in place and putting pressure on the right side of your belly with your hand. Continue breathing evenly as you push up your liver to help relieve any pressure from gas that may have accumulated while running.
- Try bending over and tightening your abdominal muscles while continuing to breath to get rid of a side stitch.
- Avoid breathing shallowly and use deep breaths to get rid of a side stitch.
- Breathe through pursed lips to get rid of a side stitch.
- Slow your breathing pattern down as you continue running, adjusting it by a one or two step count.
Runner's Knee is a softening or wearing away and cracking of the cartilage under the kneecap. It causes a large amount of pain and inflammation. The cartilage becomes like sandpaper because the kneecap is not riding smoothly over the knee.
Runner's Knee is often caused by weak quadriceps, incorrect or worn shoes, and overtraining.
Preventative measures:
- Stretching of the quadriceps, hamstring, and iliotibial band (ITB) and gluteus muscles. Hold each stretch for 30 seconds, relax slowly. Repeat stretches 2 - 3 times per day. Remember to stretch well before running, strengthening of quadriceps, hamstring and calf muscles correct shoes, specifically motion-control shoes and orthotics.
- Avoid excessive downhill running, and cambered roads (stay on the flattest part of the road). Gradual progression of training programme.
- Hot and cold compression alternately.
Incorporate rest into training programme.
Inflammation of the muscle attachments and interosseous membranes to the tibia (shin bone) on the inside of the front of the lower leg. Shin splints is a very widely used phrase and can refer to several lower leg injuries.
Causes of Shin splints are inflexible calf muscles and tight Achilles tendons.
Overpronation (feet rotate too far inward on impact) and excessive running on hard surfaces, such as concrete pavements also result in this.
Overtraining due to the fact that the leg muscles have not been stressed in such a way before they started running is also one of the causes.
Achilles Tendonitis
Achilles tendonitis is inflammation, irritation, and swelling of the Achilles tendon -the tendon that connects the muscles of the calf to the heel. Under too much stress, the tendon tightens and is forced to work too hard. This causes it to become inflamed (that is tendinitis), and, over time, can produce a covering of scar tissue, which is less flexible than the tendon. If the inflamed Achilles continues to be stressed, it can tear or rupture. When you first get Achilles tendonitis, take a few days off from running until the pain subsides.
Self-treatment for both Shin Splints and Achilles Tendonitis entails stop running, especially in the case of severe pain and if pain is mild, then reduce training load and intensity, and avoid downhill running and running on cambered surfaces
Take a course (5 - 7 days) of non-steroidal anti-inflammatory drugs available from your general practitioner or pharmacist
Apply ice to the shin area - for 10 minutes every 2 hours, in order to reduce the inflammation
Self-massage, using arnica oil or an anti-inflammatory gel, to the muscle only (along the inside of the shin). We offer Preventive Measures and Tips on Avoiding Running Injuries:
- Stretch properly before and after running.
- Run slower and on softer surfaces.
- Wear the right running shoes.
- Do not overexert yourself.
- Do not increase your workout or mileage too much too soon.
- Maintain proper running form.
- If you're a beginning runner, avoid difficult and hard runs.
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