Category: Running Injuries

How to treat common running injuries

Whether you’re running a marathon or just your daily jog an injury can screw everything up and throw your whole exercise routine out the window. As much as we might wish for a pain-free run, injuries do happen, in fact as much as 82% of professional runners can expect an injury at some point in their career.

The good thing though is that most injuries are quite preventable with the right care. As you’ll soon see, massage therapy works wonders for treatment and should be part of any serious athletes training routine. Adam Harris in Vancouver is one of the best in the business for massages geared towards athletes. So if you wish to stay on top of your game read on and find out what the most common injuries are, how you can prevent them as well as treat them.

Achilles Tendinitis

Running from your calf muscles down to your heel, the Achilles tendon is the thickest tendon in your body. Excessive training without proper rest will cause a lot of tension and pain both during and after running. Once injured it takes a long time to heal as it doesn’t receive a lot of blood flow.

Proper stretching before and after a run along with adequate rest will usually prevent tendinitis and keep any pain from getting worse. Should you, however, develop a lot of pain then massage therapy, especially a sports massage, can loosen the muscles and get you back to full health.

Runners knee

A very common injury, runners knee can have multiple causes but generally, it happens when your kneecap is out of alignment. Symptoms include feeling pain around your kneecap, especially when using stairs, doing squats or anything really that puts strain on the knee.

While the pain might be felt around the knee, the cause is usually to be found around the lateral hip and thigh. When you first notice any pain applying ice post-run will help it from getting worse but for effective treatment, you need to rebalance the muscles in the lower body. Lateral side steps and stretching your hip flexors are great for this.

Plantar Fasciitis

You know that sharp pain you get when breaking in a new pair of shoes? That’s your planter fasciitis, a broad sheet of connective tissue on the soles of your feet. While poorly fitting shoes are a common cause of it, a poor running technique can also cause severe irritation that can make every step pure agony.

Depending on how bad it is it can be cured easily with ice, stretching and adequate rest. If the pain becomes chronic though only a deep tissue massage will break up the tension and get the blood flowing again.

This is far from a complete list but these are the most common injuries most runners will experience at one time or another. We highly recommend that at the first sign of any discomfort you take adequate rest and stretch the muscles. Getting a massage 1-2 times a week, will also help prevent injuries and heal most should they get worse.

Overuse Injuries in Running

If you have been running for years now, probably you might have come to a point once in your running career that you get into some kind of a running injury. And overuse injury is the most common one. This often occurs when the runner is isn’t experienced and probably are getting too excited to run long distances and in a much longer period of time without realizing that they’re already imposing exhaustion to their body.

As it is called, overuse injury happened when you tend to overuse your legs and your knees. If you put too much stress to your joints, muscles and tissues, it would result to overuse injury which can be painful and frustrating to the extent. It might even result to a severe injury, taking away from you’re the chance to run for life.

Dos and Don’ts

This is what you have to keep in mind, if you are new to running, understand your limits and make sure that you know the dos and don’ts. Marathoners are seasoned and experienced, and that’s what beginners need to understand. If it’s your first time to run longer distances, take note of all the things that you can and can’t do.

Running requires preparation. That means if you are planning to join fun runs and marathons, it requires preparation. How? You can do regular short runs a week before. You really have to prepare and condition your legs and knees before the actual run. And make sure to rest in between. Never push yourself too much.

You also need to gradually improve yourself. You can’t do it in a day. Increasing your mileage every time you run is a great idea. You might want to start with long walks first. Then slowly challenge yourself and increase your distance. You also need to use the right shoes for long walks to keep yourself from injury.  Here is how you can continually increase your distance.

 

For beginners, never level yourself to marathoners who have been running for years. You can achieve that. But it would require a process. Make sure to do regular exercise and stretching as well. Instead of running every day, you can just do it every other day, giving your legs the time to rest and heal if needs to. Overusing your legs, joints and knee muscles will definitely lead you to injury.

Running Injuries

Running injury is one of the most common injuries on the record. That’s even the reason why many companies are actually finding ways to help people with injuries to run still. Just like wearing leg compression socks which can help for better blood circulation. There are still other helpful gears that you can also wear to avoid injuries.

Remember, injuries can be career ending. Your legs are as important as your eyes. Getting into serious injury that affects your legs would mean a lot to how you’d be living your life. Overuse injury might be common and simple. But it might lead to a more serious one if you don’t have the right knowledge. Running is awesome, but staying away from injury is even more awesome!

Injury Prevention in Old Age

As we grow old, we are becoming more and more vulnerable to injuries. That’s one of the reasons why elderlies are required to put extra precaution to avoid injuries which might have a more severe effects or worse would cause disability to people of old age.

 

Statistics show that about 90 percent of the causes of injuries to elderly are falls and accidents on car collisions. And since all of us one way or another have our elderly loved ones at home, or we ourselves will become old sooner or later, it’s important that we know how to prevent getting into these incidents that would lead us to sever injuries.

The best way to stay away from injuries is to have the right ideas. It is important that you have the right information what and how to prevent injuries. Although there might be sites like www.braceaccess.com that are working to help people with injuries to get better, prevention is still better than cure.

Injury Prevention

There might be no definite formula when it comes to injury prevention but there are several effective suggestions that will help the elderly to stay away from injuries.

First, it is important that elderly’s body already have limitations. That would mean you know when to do something and not to. For instance, people of age driving a car. Keep in mind that almost every part of their body aren’t working as well as they were young. Poor eye sight, less leg and arm power and not so good eye and hand coordination. Thus, if possible, they should refrain from driving. Yet if they still want to, they need to have someone with them or they should maintain a very low speed.

Another way to prevent injuries to elderly is to make sure that you have someone who keeps an eye on them all the time. Falls and slips are some of the cause of injuries for them, yet if they have someone who can assist them on whatever they do, accidents can be avoided.

Lastly, you have to understand that hazards are all around your home. If you have elderly at home, it would be important if you can clear your home from threats and harms. In order to avoid slips, falls, cuts and a whole lot more incidents, take a closer look at every part of your house and remove whatever you find that you think may harm them.

Elderly Injury

Elderly injury have severe effects and it may even lead to complete disability. In which you’ll find some who wear knee braces for osteoarthritis. Yet you definitely don’t want to reach that point. As we get old, our body becomes weaker and is not able to resist too much force. Our bones becoming brittle, knees become weaker and we react less fast.  That’s why we need to give more attention to the possible causes of injuries around us. Before things become worse, preventing accidents to happen is important. And having the right information on hand is needed and will help a lot.

What Are The Best Knee Braces For Running?

Running is probably one of the easiest and the most common exercises that many of us do to burn some fat. Evidently, running is such an effective way to lose weight and improve your strength. It’s also a perfect cardio exercise that can help keep your heart healthy.

runner

However, other than all the benefits that running can offer, it can also cause knee injury.   For people who have been physically active for years, their knees are very vulnerable to getting strained. That’s where you might find knee braces useful.

But do you know what’s the best knee brace to use for running is? Here are some of the tips and ideas that you might want to consider.

Knee Braces Options

Just like any other sport supports, you need to use the right knee braces according to what you’re going to use it for. For running, there are several types that would work for you.

Knee Pads

They normally have a hard outer cover and additional padding which can be wrapped around your knee in order to reduce the possibility of injury. You can often see people wearing knee pads when playing volleyball, skateboarding and even when biking.

Knee Sleeves

Knee sleeves are used to treat swelling, after injury. Its main purpose is to provide compression, support and even warmth all over the knee. It normally has an opening on the kneecap, which you can slide over your knee.

Hinged Knee Braces

Obviously, this type of brace has hinges on its sides and straps to make sure that it holds in place. It provides the perfect support and knee stability. It can be made of either metal or plastic, adjustable enough to limit the extent of movement that you’re doing.

 

Patellar Bands

This is the most common knee brace support that many runners are using. It should be placed in between the bump of your shin and the bottom of the kneecap. It works by applying pressure on the tendons, relieving too much stress.

Choosing the Best Knee Brace

With all the many options for knee braces, you probably don’t really know what to get for yourself. However, you just have to consider some factors for you to be able to find the right option for you. One is to consider the kind of support that you need. Consider how intensely do you run. It should go with the level of support, injury and protection that you need.

Some people have overlooked the fact that they need to consider the absorbency of the brace. Choose the one which is made of a fabric that doesn’t hold much moisture. The most common cause of blisters is when the fabric rubs against your skin. Next is to consider the cost. Knowing that there are many types of knee braces today, their cost can vary. It should always be within your budget.

Lastly, don’t forget to visit your doctor for advice and suggestions. If you are trying to heal a knee injury or just wanted to avoid one, make sure that you get the help of a professional to be sure that you’re using the right one that suits your needs.