Fitness Injuries in running

Two of the most common injuries that I treat for runners are shin splints (properly termed MTSS) and disorders of the Achilles tendon and calf area. These are both injuries which may start with ...

Common Running Injuries INFOGRAPHIC

As a chiropractor in Kelowna, there is a tendency to see certain ailments or injuries more at a given time of year.  For me personally, since I tend to treat a lot of runners and triathletes as part of my practice, I notice a bump in the rate of running related injuries at this time of year.  Runners are abnormally prone to injury, in fact somewhere between 65-80% of runners will experience a significant injury during the course of a year. Many people at this time of year increase their running distances either just for exercise or because they are training for some of the many races in the Okanagan.  Believe it or not, marathon and ½ marathon programs for the Okanagan Marathon are starting even though that race is not until October. 

Two of the most common injuries that I treat for runners are “shin splints” (properly termed MTSS) and disorders of the Achilles tendon and calf area.  These are both injuries which may start with relatively mild symptoms but can quickly progress to a point where an athlete has to take time away from running in order to recover.  Convincing a runner to take time off can be difficult as they are a stubborn bunch.

Shin splints is a common disorder and is really a misnomer.  In the vast majority of cases it is actually a soft tissue injury affecting the front muscles of the lower leg.  It often feels like a bony injury however, only in rare cases does it progress to something like a stress fracture.  Most often, the symptoms are felt hours or the day after activity. If they progress, symptoms can become more intense and actually affect running.  Initial treatment for this should include dedicated icing and strengthening of the calf muscles.  Manual therapy such as Active Release Technique® can be very helpful in breaking up adhesions in the muscles.  One newer self help technique that has become popular recently is the use of compression socks.  Many athletes are now using these before, during and after running to help reduce symptoms.  In my practice, I have sent several patients to local running stores and they have found a noticeable decrease in pain levels.  The compression socks that are available are surprisingly stylish as well!  If symptoms get to the point where they are affecting the actual activity, some time away and a consultation with a professional is required.

Achilles tendonitis and calf injuries are also quite common for runners.  This is often the result of hard running or rolling terrain.  Achilles injuries can be quite debilitating and, if not taken care of early, these injuries can progress into permanent tissue damage.  Strengthening exercises for the feet, stretching of the calf muscles and increasing ankle mobility is recommended.  With these injuries it is important to match your running style with proper shoes.  More expensive shoes are not necessarily the solution.  In fact, one study has shown that people with pricier footwear tend to get injured more!

Both of these injuries are manageable and with the right course of action, can be quickly resolved to keep you moving.

Dr. Nimchuk is a chiropractor practicing at KLO Chiropractic Centre in Kelowna.  He is also a full body Active Release Techniques® provider and fitness consultant.  When not in practice he can be found running, biking, swimming and spending time with his family.  He can be reached at www.klochiropractic.ca

Click to view Running Injuries Infographic

Commong running injuries to watch out for. Image: Thinkstock

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Source : http://www.fitness.com/articles/1219/injuries_in_running.php

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Commonly question about Fitness Injuries in running

Question :

Will an indoor bike help me regain running fitness?

ive been in an out of sport for about 2years, 2 years ago i used to run everyday for two hours, but after breaking my leg i lost fitness and became injury prone. I want to start playing football again, ( i have a trial with fulham, my cousins in the academy and recomemended me) would an indoor bike help me regain fitness to what it was 2 years ago?

Answer :
You can become just as physically fit by riding as by running. That said, running uses different muscles, tendons, bones than riding so you won t be able to run like you used to just by riding. The only way to get better at running is by running. General fitness level, however, can be achieved. I hope that makes sense.

Source(s):

triathlete

Question :

Fitness/running questions! please help!!!!!!!?

1. Always run on the right side of the road in the same direction as traffic.
A) True
B) False
2. It is not important to plan your route before you run.
A) True
B) False
3. Running with a friend or a dog is a good safety practice.
A) True
B) False
4. It is a good idea to bring a cell phone with you when you run.
A) True
B) False
5. Lack of flexibility can lead to a variety of injuries.
A) True
B) False
6. Which of the following is a safe practice when running on the road?
A) If running in a group, run side by side.
B) Never cross the street at a crosswalk.
C) Avoid running on high-speed or high-traffic roads.
D) All of the above are safe.
7. Which of the following is good safety advice?
A) Avoid looking directly into headlights.
B) Run alone.
C) Run in dark, scarcely populated areas.
D) Wear dark clothing.
8. Which of the following is good safety advice for running?
A) Run with a buddy
B) Run in well populated areas
C) Run in familiar places
D) All of the above
9. Which of the following items are good to bring on your run?
A) A whistle
B) An ID card
C) A cell phone
D) All of the above
10. Which of the following is true about running and illness?
A) You should always run, even when you feel very ill.
B) If you are sick you should rest or decrease your exercise intensity.
C) Running helps cure any illness.
D) There is no re-conditioning required after taking time off for an illness.
11. Which of the following can sometimes result in injury?
A) Changing your running surface
B) Changing your running distance too quickly
C) Rapidly increasing your running intensity
D) All of the above
12. Which of the following can help you avoid injury?
A) Not warming up.
B) Stretching when your muscles are cold.
C) Properly cooling down.
D) Over-pronating when you run.
13. Which of the following habits can prevent running injuries?
A) Taking care of your feet.
B) Sticking to your training schedule, even if you do not feel ready to progress.
C) Avoiding over-training.
D) Both A and C
14. What does R.I.C.E. stand for?
A) Rest, ice, compression, elevation
B) Run, ice, compete, exercise
C) Run, ice skate, care, exercise
D) Rest, ice, care, elevation
15. What is true about DOMS?
A) It can set it 2-24 hours after a workout.
B) It can be caused by trying a new exercise.
C) It can be caused by exercising too hard.
D) All of the above.
16. Which of the following is true about muscle strains?
A) They are not treatable.
B) It is okay to stretch a torn or strained muscle.
C) They are caused by a tear within a muscle.
D) Muscle strains are always a result of being flexible.
17. What is NOT true about shin splints?
A) They can be caused by overuse.
B) They can be identified by a dull pain along the shin bone.
C) Shin splints cannot be treated with ice.
D) Shin splints can be a result of improper foot wear.
18. Which of the following does not cause Iliotibial Band Syndrome?
A) Good flexibility
B) Lack of stretching
C) Training errors
D) Excessive foot pronation

Answer :
I will answer all these to the best of my abilities just because i love running.

1. False. You want to run going towards traffic. Always run facing traffic on the left side of the road. Always run opposite way of traffic flow.
2.True
3.True
4. False. Could be false or true depending on how you use it. it s not a good idea to talk or text and run but it s good for emergences. but I would say it s false.
5. True
6. C.
7. A.
8. D
9. B and C But if you have to pick 1 it would be B
10. B
11. D.
12. C
13. D
14. A.
15. C.
16. C
17. D.
18. A.

Question :

I Need help with my fitness level exercises after an injury! ( running help)?

Alright so i am an athlete, i play basketball volleyball and provincial level rugby but i have just recovered from a 5 month injury of a torn mcl/ torn rotator cuff. i have to get fit before my season starts and i have about 3 months to do it. I need help with my endurance. I am fine with any other fitness excercises but as soon as it comes to running, i get tired right away and am having so much trouble keeping up!

Does anyone know some specific excercises or training programs that i can do myself to improve my running, such as tempo running etc.

All running tips are helpful!!

Answer :
Endurance is something you must build over time, but 3 months should be plenty.
You should start by seeing how fast you can run right now. Time a 1 mile run and then work down from there.
You should mix interval training with long endurance runs.
If you have access to a track you should try 400m repeats.
On the long runs (5- 10k) Run just out of your comfort zone so your breathing hard and getting a work out, but not completely wearing yourself out.