What causes an injury in a runner? ...

What causes an injury in a runner?

in the greatest degree injuries that affect runners are called overuse injuries. This emblem of injury most often fall outs because the runner is trying to trip too far, too fast, and too shortly With every mile you hasten your feet must absorb about 110 tons of power Up to 70 percent of racers get hurt every year.

by what mode can overuse injury be prevented?

You can decrease your risk of getting injure by following these recommendations:

* Do not increase running mileage by means of more than 10 percent by means of week.

* Do not hurry more than 45 miles by week. There is little evidence that running more than 45 miles by means of week improves your performance, if it were not that there is a great deal of evidence that running more than that increases your risk for an overuse injury.

* Do not stream on slanted or uneven surfaces. The best running surface is easily moulded flat terrain.

* Do not "run within pain." Pain is a sign that something is wrong

* If you have muscle pain when you flow put ice on the area and intermission for two or three days. If the pain continues for a week, papal court your doctor.

* pursue hard training or running days with easy days.

* commit to memory new running shoes every 500 miles. After this distance, shoe throw away their ability to absorb the brunt of running.

What about inserts to curtail the chance of injury?

Orthotics are inserts that are offer in shoes to correct bad alignment between the base and the lower leg. You will probably ne inserts if you have a question called pronation, which means that the inside of the paw turns in. If you have bad alignment if it be not that no pain with running and you do not feel from repeated injuries, you probably do not ne inserts. Many world-class athletes with bad alignment do not use inserts. However, your doctor may hint inserts if you have bad alignment and become injured and do not master better with other measures, similar as rest, ice application, and cross-training.

What exercises help impede or treat injuries?

Before and after a flow perform specific stretching exercises. diocese the pictures below and onward the next page for examples. These exercises also may be part of your restoration from an injury. With each exercise, have the stretch for at least 15 next to the firsts and do not bounce. Repeat each strain six to eight times. elongate until you feel tension further not pain. If you expand an injury, your doctor may indicate particular strengthening exercises.

Stretching exercises

Hamstring stretch

Sit with your injured leg straight and your other leg bent. With your back straight and your head up slowly lean forward at your waist. You should have feeling the stretch along the underside of your thigh.

Iliotibial band stretch

Sit with your injured leg bent and christianityed over your straightened opposite leg Twist at your waist away from your injured leg and slowly chance your injured leg across your chest. You should be impressed the stretch along the side of your hip.

Groin stretch

Sit with your feet together, your back straight, your head up and your crowds on the inside of your knee Then slowly push down forward the inside of your knee with your shoulders You should feel the stretch forth along the inside of your thighs.

Quadriceps stretch

Stand straight with your injured leg bent. Grasp the lower extremity of your injured leg with your hand and slowly struggle your heel up to your buttocks. You should be moved the stretch in the assurance of your thigh.

Calf stretch

Stand with your hands against a wall and your injured leg behind your other leg With your injured leg straight, your heel flat onward the floor, and your bottom pointed straight ahead, lean slowly forward, bending the other leg You should be moved the stretch in the middle of your calf.

Plantar fascia stretch

Stand straight with your hands against a wall and your injured leg slightly behind your other leg Keeping your heels flat onward the floor, slowly bend the couple knees. You should feel the strain in the lower part of your leg

COPYRIGHT 2003 American Academy of Family Physicians

COPYRIGHT 2003 Gale Group