Running

Most Common Injuries

Most recreational runners get on the road three to four times per week. Running alone does not increase one's flexibility, only a regular program can accomplish that. You must balance the attention paid to speed, endurance and flexiblity to have a total program. The majority of running injuries occur from overtraining. Getting to know your body's ability can enable you to prepare properly and get the most out out of every mile while avoiding these all to common injuries:

1. Pulled muscle. (Known as strains, these injuries can limit or end participation and may be caused by poor warm-up or fatique.)
2. Sprains and/or strains of the foot. (Caused by training techniques and/or footwear.)
3. Sprained knees and anlkes. (Caused by poor running surfaces)
4. Hip and back pain. (Causes are most often complicated and serious.)

More About Injuries

1. The heel
2. The knee
3. The lower leg

Treatment

The following first aid should be used for almost all athletic injuries: pulled muscles, sprained liagaments or broken bones. These guidelines should NOT be used instead of visting a doctor.

R.I.C.E.
• Rest- Stop using the injured bosy part the minute it is hurt. Use a sling, crutches or splint.
• Ice- The more blood that collects at the injury site the longer it will take to heal. Keep ice on for 20 minutes per half hour for the first 24 to 72 hours. Place a damp towel or dressing between the ice and skin.
• Compression- Wrap an elastic bandage firmly over the ice and around the injured body part. If cramping or throbbing occurs, unwrap at once.
• Elevation- Raise the injured part above your heart.

The R.I.C.E. program should be used for the first 24 to 72 hours after injury.

When you should see a doctor?

You know your body best. If intuition tells you that something is wrong, see your doctor. If you are in doubt, see your doctor.

1. Pain. Pain is natures way of saying don't do something. When it speaks, listen.
2. All joint injuries. All injuries to a joint or its ligaments should be examined by a physician. If they are not treated quickly, these injuries can become more serious.
3. Loss of function. If you cannot move an arm, leg, or any part of either, then you have lost function. Pain and/or deformity may be present.
4. Pain that lasts for more than two weeks. Persistent pain indicates something serious. If the degree of pain is constant or slightly improved, see your doctor.

Prevention

Avoid doing too much too soon. Your progress in mileage and speed should be a gradual one. An unrelenting increase in mileage from one week to the next will ultimately result in break down. It is important to keep in mind the principle of hard days and easy days being interspersed and also hard and easy weeks. Mileage should usually only be increased approximately 10 percent per week. Every third week, you should drop back a small amount. For most runners one or two days a week, at least, should be devoted to rest or non-running activities. This gives your body a chance to recover and strengthen itself. It is helpful to maintain a running diary. This contains your mileage, course and brief not on how you felt. It may help trace the origin of problems related to overtraining. Running shoes should be replaced regularly. Regular stretching may also reduce injuries.

Keys to Proper Warm-up

1. Before stretching do a few light exercises to increase the blood flow within muscles.
2. Stretch-Examples of Stretching
3. When first begining to run, start out slowly with each motion and slowly build to your competitive best.