How
To Avoid Running Injuries
The
majority of running injuries occur from over training.
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 a 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 per cent 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
should contain your mileage, course and brief note on
how you felt. It may help trace the origin of problems
related to over training.
You
should always ease into speed work. One way to ease
into speed work would be by throwing in a few short
distance surges into your normal runs. Some coaches
have also recommended gentle hill work, prior to speed
work. Track work runs should occur after you have accomplished
some faster paced running during the course of your
routine runs and should not be overly ambitious at first.
Running
shoes should regularly be replaced. Shock absorbing
capability will diminish gradually and may be inadequate
after 350 to 550 miles. The upper of the shoe may not
show much wear, but the shock absorption may still be
gone. If you are running 20 miles per week, you should
be replacing your shoes between 4 and 8 months depending
upon your shock absorption needs. It is always cheaper
to replace your shoes than to make a visit to the Chiropodist
surgery.
Regular
stretching may also help reduce injuries. Runners frequently
develop tightness in muscle groups. This includes the
hamstrings and the calf muscles. The quadriceps (the
muscles on the front of the upper leg) and the shin
muscles may become relatively weak, due to muscular
imbalance. The abdominal muscles also tend to be weak
on runners who do not exercise them.
The
calf (achilles) should be gently stretched and so should
the hamstrings. The best stretch for the calf muscles
is the "wall stretch". I recommend stretching one set
of leg muscles at a time. One leg is back, knee straight,
the other leg is forward with the knee bent. The leg
that is back is being stretched. Ten repetitions holding
for 10 seconds each is ideal. There are several different
stretches to choose from for the hamstrings: Forward
bends with the knees slightly bent, knee to chest or
leaning forward with the leg out straight in front of
you all work. It is important to not aggravate your
back while performing hamstring stretches.
Dr
Foot’s recommended stretching exercises.
Wall
push-up: This is basically the calf stretch described
above. My version stretches one leg at a time. Stand
with the rear foot approximately two to three feet from
the wall. The rear leg should be straight, the front
leg is bent and your hands touch the wall. Feet point
straight ahead, heels are on the ground. Hold for 10
seconds, switch legs, repeat 10 times.
Hamstring
Stretch: Straighten one leg, place it, with the
knee locked, on a footstool. Bend your body and bring
your head towards the leg. Hold this position for 10
seconds. Switch sides, repeat 10 times.
Knee
Clasp: Lie on a firm surface. A carpeted floor or
grass is best. Bring both knees to your chest. Hold
for 10 seconds. Repeat 5 times. This stretches the hamstrings
and lower back.
Chest
push-up: Lie on the floor with your abdomen pressed
flat on to the floor. Place your hands flat on the floor,
beneath your shoulders. Push your chest up with your
arms and hold for 10 seconds. Repeat 5 times.
Backward
Stretch: While standing straight, place the palms
of your hands against the small of your back. Tighten
your buttocks and bend backwards. Hold for 10 seconds,
relax, and repeat 5 times.
Shin
Splinter: This is performed to strengthen the shins.
Sit on a table with your legs dangling over the side.
Place a 3 to 5 pound weight over your toes. Flex your
foot at the ankle (bend it up). Hold for 6 seconds,
repeat 5 times.
Straight
Leg Lifts: This is performed to strengthen the quadriceps.
Lying on the floor. Flex one knee to approximately a
right angle. Lift the other leg rapidly to between 30
and 60 degrees. Lower and repeat 10 times. Switch legs,
repeat 5 times and work up to 10 sets of 10 repetitions.
Bent
Leg sit-up: This strengthens the abdominal muscles.
Dr Foot recommends that the sit up be a gradual one
rather than a rapid thrust forward. It should feel as
if you are moving forward one vertebra at a time. Lie
on the floor with your knee's bend. Come forward to
a position 30 degrees from the floor. Lie back and then
repeat 20 times.
Since
almost no runner will perform 8 exercises, we have selected
4 of the above exercises that really should be done.
The
essential four
Wall
push-up: This stretches the achilles and calf muscles
one leg at a time. Stand with the rear foot approximately
two to three feet from the wall. The rear leg should
be straight, the front leg is bent and your hands touch
the wall. Feet point straight ahead, heels are on the
ground. Hold for 10 seconds, switch legs, repeat 10
times.
Hamstring
Stretch: Straighten one leg, place it, with the
knee locked, on a footstool. Bend your body and bring
your head towards the leg. Hold this position for 10
seconds. Switch sides, repeat 10 times.
Knee
Clasp: Lie on a firm surface. A carpeted floor or
grass is best. Bring both knees to your chest. Hold
for 10 seconds. Repeat 5 times. This stretches the hamstrings
and lower back.
Bent
Leg sit-up: This strengthens the abdominal muscles.
Dr. Sheehan recommended that the sit up be a gradual
one rather than a rapid thrust forward. It should feel
as if you are moving forward one vertebra at a time.
Lie on the floor with your knee's bend. Come forward
to a position 30 degrees from the floor. Lie back and
then repeat 20 times.
Recommended Link
The complete
guide to running injuries on the internet
Running
Injury
|
