Factors Leading To Running Injuries – Change

Does running regularly mean you will end up having to pay physios for life? No, not necessarily. Although, like with virtually any sport, even swimming if you swim often and aim high, you will suffer some injuries. How bad, how often and for how long, now these are variables that can be changed.

Change is one of the causes of sport related injuries. And when we talk about running injuries we refer to:

– foot injuries – including plantar fasciitis
– ankle injuries
– shin splints
– knee injuries
– hip injuries
– lower back pain

These are very common injuries and pains in runners who run regularly and push themselves to make progress.

Change is one of the elements that can cause there types of running injuries. Change in terms of:

– speed
– distance
– running frequency, but also
– different shoes (watch out minimalist/barefoot runners when transitioning to minimalist shoes), and different technique
– training type – i.e. from endurance training to interval training

No matter how much you try to progress fast, you are directed by your NERVOUS SYSTM. Until the nervous system adapts to the change, any attempt to push beyond it’s adaptation time frame can lead to injuries.

Thus, my advice on any changes you wish to make:
– make change slow
– have patience
– make the correct changes
– make the changes correct
– get a coach to direct you so you do things the right way, especially if you are a beginner

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Shin Splints – Causes And Prevention

Over the past 3 years I have coaches over 100 people. Some of them are still around. Shin splints was one of the problems some of my clients came to me with.

Shin splints is a term used to describe pain in the front of the lower legs, the shins. They are over-use injuries

 

Shin splints possible causes

  • running on hard surfaces
  • incorrect running technique
  • striking the ground aggressively constantly
  • running with the wrong or worn shoes
  • overweight
  • weak ankles
  • tight calf muscles
  • over pronation (foot rolls outwards when it lands on the ground)
  • intense periods of exercise when your body is not used to it
  • incorrect use of the body (technique when training and how you use your body daily)

 

Shin splints self care

Running or exercising through the pain can be dangerous. It may not be very painful at the beginning but it can get worse.

  • rest, take a break from the activity that causes the pain (you can still do low impact activities or cross training) – this will help you recover faster
  • stretch your muscles
  • avoid training and running on hard surfaces (I take my clients on the ground when we run and are able to)
  • build up your training gradually (throwing yourself into intense training all of a sudden is a recipe for injuries)
  • work to improve your ankles strength
  • stretch your Achilles tendon and your calves – gently
  • mobility and flexibility (essential for a fit and strong body)
  • foam rolling calves – gentle (it works for some people)
  • ice (no more than 10 min at a time and not on direct skin, 3 times a day)
  • replace worn out shoes

 

Shin splints prevention

Here are some guidelines

  • avoid running on hard surfaces all the time
  • make sure your shoes are correct for you
  • change shoes when they worn out
  • stretch Achilles tendon and calves muscles
  • stretch your whole body in fact
  • foam rolling – calves, glutes, quadricepts, hamstrings, everything, it’s good to release tension in the body
  • variation of movement – don’t stick with the same routing for months, practice different activities to train your body from different angles
  • correct training errors – you need an experienced Coach for this; the way you use your body not only when exercising but throughout your day can, in time, lead to overuse injuries (here is an example)

 

These are just some general guidelines. I hope this will help you. Leave a comment below if they did.

Things for you to try and see how they work. For some people some things work while others don’t. If you seek advice I’d be more than happy to talk to you. Message me here. 

Of course if the pain gets worse or swelling gets worse see a doctor, it can be more serious.