Common Reasons why you might get injured?
- Overuse – Too much too soon too fast
- Inconsistent Training– Missing workouts and making up miles
- Running to hard– Two intense workouts back to back
- Running on uneven surfaces– Running on a slanted road will cause one foot to pronate (roll inward) and the other to supinate (roll outward)
- Improper/worn out shoes– Excess mileage
Common Running Related Injuries
Plantar Fasciitis is a painful condition caused by overuse of the plantar fascia or arch tendon of the foot
Mortons Neuroma is when the Nerve that transmit messages to the brain from the toes pass between the metatarsal bones they pinch the nerve causing it to become inflamed. This is most likely to happen between the 3rd and 4th bones causing a pain or numb sensation on the inside of the two toes that the nerve comes from.
Shin Splints are any pain at the front of the lower leg. However, true shin splints symptoms occur at the front inside of the shin bone and can arise from a number of causes
Leg cramps are painful contractions of the muscle that happen involuntarily (i.e. without the athlete intending then to happen). Leg cramps affect most people who train hard, particularly running at some point and a common site for leg cramps is the calf muscles.
Iliotibial band syndrome /Runners knee and Iliotibial band friction syndrome. Is Pain normally aggravated by running, particularly downhill and found on the outside of the knee.
Patellofemoral Pain Syndrome (PFPS) is a generic term used to describe pain at the front of the knee which comes on gradually with symptoms increasing over a period of time. It is sometimes also called anterior knee pain.
Tendonitis (inflammation of the tendon) and tenosynovitis (inflammation of the sheath surrounding the tendon). The term tendinopathy is used to cover most tendon injuries. Including Quads, Hams and Gastroch (calves).
Hamstring strain or a pulled hamstring as it is sometimes called is a tear in one or more of the hamstring muscles. Strictly speaking there are three hamstring muscles (Semitendinosus, Semimembranosus and Biceps femoris)
Quad Strain is a strain or a tear in the quadriceps muscle, these are the muscles on the front of the thigh. They consist of the Vastus lateralis, Vastus medialis, Vastus intermedius and the Rectus femoris.
How to prevent Injury
- Stay Hydrated- Muscles are roughly 80% water, proper hydration leads to quick muscle recovery.
- ICE ICE baby- Icing after a run reduces inflammation caused by stress to your muscles, ligaments and joints.
- Warm up properly- Warm up jogging and foam rolling
- Remember to Stretch – Running causes tightness in your muscles, the best way to reduce stiffness and pain is to stretch after every run.
- Epsom salt baths- Epsom salt baths are a great way to detoxify the muscles and expel lactic acid, leading to quick muscle recovery.
- VMO strengthening and IT band stretching- Most common running injuries are causes by an imbalance of these muscles. Prescriptive physio exercises can be done to prevent these imbalances.
