4 Top Run­ning In­juries

Expat Living (Singapore) - - Health & Fitness -

#1 Run­ner’s knee is caused by poor kneecap move­ment while run­ning, go­ing up or down stairs or hills, or squat­ting. Re­hab: Mus­cle im­bal­ances are cor­rected with soft tis­sue work, ki­ne­sio­tap­ing, and then proper strength work af­ter the pain has been man­aged. Foam­rolling the tight mus­cles is a must.

#2 Shin splints cause pain in the lower leg, usu­ally the re­sult of in­creases in the vol­ume or speed of train­ing, and can turn into stress frac­tures if not man­aged prop­erly. Re­hab: Tight my­ofas­cial ad­he­sions are treated, to­gether with man­ag­ing the run­ning plan to re­duce load and grad­u­ally in­crease train­ing with­out pain.

#3 An­kle sprains oc­cur when the an­kle is twisted, cre­at­ing mi­cro­trau­matic tears of the lig­a­ments of the an­kle. Re­hab: Soft tis­sue work and other physio modal­i­ties as needed will re­duce the swelling. Then, most im­por­tant in pre­vent­ing fu­ture sprains, is to en­hance pro­pri­o­cep­tion skills (aware­ness of the joint in space) by im­prov­ing bal­ance skills so as to in­crease strength and the brain-an­kle con­nec­tion.

What sorts of in­juries do you see in swim­mers and cy­clists?

Cy­cling tends to worsen the overuse in­jury il­i­otib­ial band ( ITB) syn­drome; when it’s too tight or in­flamed, the ITB lig­a­ment can cause knee pain. In ad­di­tion, a cy­clist’s sit­ting po­si­tion can tighten hip flex­ors and cause mus­cle im­bal­ances.

Swim­mers are sus­cep­ti­ble to the overuse in­jury known as shoul­der im­pinge­ment syn­drome, where the ro­ta­tor cuff mus­cles are “pinched” when the shoul­der is lifted.

So, how can a run­ner try to avoid get­ting in­jured?

Warm­ing up is the most im­por­tant thing – and by that I don’t mean stretch­ing. Con­trary to what you may have been taught, the static stretch­ing of cold mus­cles be­fore a run does not re­duce in­jury; in fact, it in­creases the risk of mi­cro-tears. Also, stud­ies have shown that static stretch­ing be­fore a race has a neg­a­tive ef­fect on per­for­mance. To warm up your mus­cles, run at an easy pace for at least 10 min­utes.

Only grad­u­ally in­crease your run­ning dis­tance or the in­ten­sity of your runs (speed and hills, for ex­am­ple). Keep mus­cles pli­able with foam-rolling and reg­u­lar mas­sages.

Re­cov­ery is key to train­ing well. Make sure you have enough sleep, as it is only dur­ing deep sleep that we re­lease HGH (Hu­man Growth Hor­mone) to re­pair dam­aged mus­cle tis­sue. Fi­nally, if that nag­ging pain lasts longer than two weeks, go and see a physio!

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