Preventing Injuries

Tip from the DC Road Runners!

Types of Injuries

There are two major injury classes. They are Acute injuries and Overuse injuries.  Acute injuries occur suddenly and are the result of a rapid increase in stress on a particular bodily system. These are more common in sports where rapid changes in direction occur, for example tennis, squash, football, etc., and include things like sprains, broken bones-ligaments-tendons, bruises etc. Something happens where a part of the body (like a muscle) is put under a great deal of stress for a short period of time and it breaks, snaps or tears. This is one of the reasons you may want to hold off on participating in such sports while training for a distance race.

Overuse injuries on the other hand are caused by a gradual breakdown in the bodily system you are using. Training can break it down a little and there may not be enough time for your body to repair itself. The next time you train it breaks down some more. Eventually it gets sore, and then it fails. This can occur in almost all of the same areas as acute injuries. One of the major causes is imbalances between the two sides of the body. This may put the left or right side under more stress than the other. The weaker side needs more rest but doesn't get it so eventually it protests before giving way.

Combinations of the two are also common. Especially where overuse has created a weaker system that is suddenly put under acute stress. Training involves plenty of stress so we should constantly be on the lookout for any message from our body telling us that something is amiss.  Consult the coaches if problems arise.

The next two sections will be in point form as there is a lot of information to provide.  Please remember that with any injury a Doctor (especially one who specializes in sports medicine) will give the best advice and especially a physical therapist to which they will likely refer you for treatment.

Runner's Knee

The most common injury from running, primarily caused by muscle imbalances.

Treatment

RICE (Rest, Ice, Compress, Elevate) 10 minutes after running.  You can also do cycles of 20 minutes on and 20 minutes off two times in the morning and evening whether you work out or not.

Prevention

Strengthen quadriceps (muscles in front of upper leg), increase flexibility of opposing muscles (hamstring, calf), or use of arch supports.

Achilles Tendonitis

The Achilles tendon on the back of the foot above the heel can suffer damage or become inflamed.

Treatment

RICE (Rest, Ice, Compress, and Elevate), ice 10-15 minutes on and 10-15 minutes off, do not stretch until there is no pain, then gentle stretching, no hill work and elevate the heel.

Prevention

Orthotics, change of running surface, avoid speed/hill sessions on cold tendons. A good stretch for the Achilles tendon is to stand on the balls of your feet on a curb or stairs, with your legs straight. Lower both heels and hold for about 10 seconds

Shin Splints

Tenderness/pain on the front and slightly to the side of the lower leg

Treatment

RICE (wait 10 mins), no hills especially downhill, no speed work

Prevention

Strengthen muscles around shins, use of orthotics, avoid banked surfaces

Stress Fracture

Diagnosed by doctor, rest, no running for upwards of 6-8 weeks

Back Pain

Prevention

Shorten your stride, strengthen abdominals, stretch, meditation, avoid hills, banked surfaces

Ankle Sprain

Treatment

RICE followed by 15mins on/off with an ice pack or bag of frozen peas

One of the most common causes of injury is a change in the current activity you are doing.  Any change can stress your body's systems and should be taken with care.  Some of the more common changes that can cause problems may include:

·         Running surface (cement or concrete harder than asphalt harder than grass harder than sand)

·         Running faster

·         Running on hills (especially downhill)

·         Running shoes (change after no more than 800km/500miles of use)

·         Running too much

·         Sudden large increases in distance

Other Causes of Injuries

·         Lack of sleep

·         Poor diet

·         Unequal leg length

·         Old or not properly healed injuries

·         Poor muscle strength or muscle imbalance

·         Not enough recovery

·         Weather (especially extreme heat or cold)

·         Poor shoe fit, or you require orthotics

·         General stress

·         Other sports

·         Age

As you can see, there are a lot of factors that will cause your body to break down.  Try your best to bring balance to your life (sleep, diet, training, etc).  Please consult the coaches if something starts to bother you.