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Running Injuries
In this section of Best Running Tips I will tell you about the most common running injuries. Learn about them so you know how to prevent them ! When it comes to this topic I rather talk about running injury prevention.
So many of these smaller or bigger pains and issues can be prevented if runners would follow a few basic pointers (and some common sense !) : Injury prevention tip 1 : MileageBuild up mileage slowly and steadily. Click here for more information.You might also want to pick up a copy of Daniels' Running Formula. It's a sensible guide to safe but incredibly effective running programs. Injury prevention tip 2 : Rest weeksMake every third or fourth week a rest week.In these weeks cut back your mileage considerably. Injury prevention tip 3 : Listen to your body.When running is painful, then stop.Injury prevention tip 4 : AlternateAlternate hard and easy days.Give your body a chance to recover! Injury prevention tip 5 : Running scheduleUse a balanced running schedule. Have you taken a look at my beginner running programs or my heart rate monitor running programs?Injury prevention tip 6 : ShoesMake sure you are using the right running shoes.Injury prevention tip 7 : Stretching & StrengtheningYour legs have to take a lot of pounding. Make them stronger by stretching and strengthening exercises.Another good resource is an article I have written for the running newsletter of a friend. Injury prevention tip 8 : MarathonDon't run a marathon in your first year....Sorry, I needed to add the last one explicitly. There are people who run a marathon in their first running year and are completely fine. Usually people who already do other sports. So they do have at least some exercise background. However, a modern approach to marathon running may work... 100 Day Marathon Plan from Marius Bakken presents a welcome fresh training approach to marathon running that has proven to be very effective. It's the best marathon training program available today. Marius is a former world-class runner himself (he competed in the Olympics twice) and has worked with top marathon runners from Italy and Kenya. He worked out that many of the training principles used by these elite runners could also be used by normal people. Us. His marathon plan prepares you well for a marathon by first focusing on 5k and 10k training. And only when you are ready for it and when it is necessary he will get you to do marathon training. Want to get ready for a marathon within 100 days? Then you need to give the 100 Day Marathon Plan a try. Click here for more information about the 100 Day Marathon Plan That said, let's get on with a few common running injuries. The links below lead to articles about these injuries with information on how to treat and to prevent your specific injury. Also check out my article with some running injury prevention tips. Foot InjuriesFoot Pain Foot pain is not uncommon for runners. Just think of the pressure that is applied to your feet every time you take a step. Read up on the most common types of foot pain in this article. Black toenail A black toenail, also known as runner's toe is a pretty common injury. It causes some discomfort, but is luckily not as painful as some of the other running injuries described in this section. Good thing is that you can fix your black toenail pretty easily, although you need to be a bit brave... Running Stress Fractures Stress fractures happen if your feet or ankles are under severe stress for a long period of time. They are not fun to have so educate yourself a little about this type of running injury in order to prevent stress fractures. Posterior Tibial Tendonitis Posterior tibial tendonitis is a painful condition, affecting the inner side of the foot and ankle. This condition occurs when the posterior tibial tendon becomes inflamed or happens to rupture. Heel InjuriesHeel Pain Heel pain is quite a common issue for runners, both for newcomers and experienced runners. Your heels take the initial shock when you land on your feet, each and every time. This constant pressure on your heels is sometimes too much, because of which you get heel injuries. Heel Spur / Plantar Fasciitis Heel spur / plantar fasciitis is the result of too much wear and tear of the tissue along the bottom of your foot (the plantar fascia). It is a painful and long lasting running injury. Worth to learn more about, so you know what the causes are of plantar fasciitis and how you can prevent it! Achilles Tendinitis We all get achilles pains sooner or later. I recommend you read the achilles tendinitis article to find out about what commonly causes achilles tendinitis and how you can prevent and treat achilles tendinitis. Knee InjuriesRunning Knee Pain While running knee pain can easily occur. After all, the knee is heavily used while running. Learn more about the most common runner's knee injuries in this article. Iliotibial Band Syndrome Iliotibial Band Syndrome is an overuse injury. The iliotibial band runs from your hip to your shin on the outside of your leg. The rubbing of the iliotibial band on the bones of your knee cause friction and can cause a whole lot of problems... Leg Injuries
The most common running injury which every runner will suffer sooner or later are those dreaded calf cramps.... Shin splints Another dreaded runner's injury is shin splints. Luckily you can take simple measures to reduce your chances of getting shin splints. Hamstring Injury A hamstring injury can be pretty painful. They can occur quite suddenly, while you are running or working out comfortably, causing severe pain. Many times a hamstring injury is recurrent. Hip Pain Hip pain is not the most common among runners. However when you have hip pain it can limit you severely from doing what you have to do... Upper Body InjuriesNipple chafing Whenever I go on a run longer than 45 minutes I end up with bleeding nipples. You too? Then go to the nipple chafing article to find out what you can do about it... Side Stitch Find out why you get side stitches during your running and the simple things you can do to prevent it. Back Pain Back pain is an issue that many runners face. Check out the article to learn more about running back pain. Chest Pain There are various reasons of chest pain for runners. This usually needs to be taken seriously. Check out the running chest pain article to learn more about the type of chest pain you might have. And don’t forget to nurse/tend to those growing muscles with a therapeutic massage! For more info, see …... Deserving Body Massage - Relieving muscle soreness and enhancing athletic performance via Sports Massage. In depth info. Subscribe to my newsletter or to my site blog Go from Running Injuries Page to Best Running Tips Homepage Have a Question about Running Injuries?
Do you have a question about running injuries? What Other Visitors Have AskedClick below to see questions from other visitors to this page... Achilles Tendonitis and Shoe Type I am just getting over a case of achilles tendonitis. It started about a week after I ran the NJ Marathon. I gave it about five weeks rest (just elliptical ...
Calf Pain While Running.
Lateral Knee Pain
Swollen Calf
Knee Pain After Running
Sprained Ankle Still Swollen After Nearly 2 Months
IT Band Syndrome
Ankle Injury Hi there...I just began running again after a several year layoff. I was using a beginning runner schedule and was on week number 9 running 9 minutes ... Lower Leg Muscle Tightness I have recently begun running again (39 yrs old, relatively fit and constantly active). My objective is to run about 3 miles at a time. I was doing ...
Running with a Cold? Yes or No?
Shin Splint Recovery
Pain on the Inside of My Right Knee
In June I ran a 10K race and about a week after the race I started to experience a lot of pain in my knee. Pain on Inside of Left Calf Several months ago I began a exercise regimen that included walking 3 miles. Over a period of 6 weeks I worked up from walking to running. Over a period ...
Shin Splints -- Keep on Going?
What could happen if you still run when you have shin splits?
Posterior Tibial Tendonitis
Knee Pain
I'm a new runner. Calves and Chest Hurt I'm 60yrs old and I'm trying to start a small running program. I'm running on a treadmill and I'm trying to run (jog) a minute then walk a minute. But ... Numbness While Running, But Not When I Stop I've been a runner for about 8 years and the last two years I've been experiencing a variety of different pains. My latest one is that while I'm running ...
Stomach Pain After My Run
When I run my lower stomach starts hurting really bad after I am done running and I don't know why. Can you tell me why? Numb Leg While Running I recently started running. I haven't run for a few days now but I have noticed that my left leg is going numb. Is this a result of the running or could ... Calf Pain. Can I Run? I ran 5 miles on Sunday, and everything was ok but after that (like 2 hrs after) my right calf started to hurt. Is like someone had hit me on the side ...
Pins and Needles
Hip Pain While running and after running, I have been getting pretty intense pain on the side of my hip. It is near the top of the hip bone and on the side towards ...
Diarrhoea While Running
How do I prevent diarrhoea when I'm running?
Inner Calf Pain
Hi there,
Pins and Needles While Running
I am experiencing pins and needles to both lower legs and feet during my regular jogging routes. I go for about 4-5 miles each times. Running Injuries Due To My Shoes? I got new running shoes and after about the 3rd day of running in them I started to develope some aches and pains. During my run today my right knee ...
Torn ACL - Should I Run or Not?
Shin Splints I have a high arch and I have really bad shin splints that I can't seem to get rid of!! I usually wear New Balance because they tend to fit my foot ...
Bad Pain Under Knee Hours After Run
How Do I Prevent and Treat Shin Splints?
After-Effects of Running
Knee Pain
Piriformis Syndrome
Shin Splints With Race Coming Up
Foot Pain: Pins and Needles
Pain in Lower Back While Running
Repeat Calf Injury
Stress Fracture
Pain on the Inside of my Knee
Stomach Cramps (Again!)
Thigh Chafing
Stomach Cramps
Leg Going Numb
When Can I Run Again After Hurting My Left Groin?
Pain in the Groin Area
Possible Stress Fracture?
ACL Reconstruction
Running Cramps
Shin Splints
Shin Pains and Leg Cramps
Returning from Injury
Numbness in Feet When Running
Keep those Best Running Tips coming to you! Subscribe to the Best Running Tips Newsletter or to my site blog. Go from Running Injury Page to Best Running Tips Homepage Running Injuries Running Injury Prevention Foot Injuries: Foot Pain | Black Toenail | Stress Fractures | Posterior Tibial Tendonitis | Heel Injuries: Heel Pain | Achilles Tendinitis | Heel Spur / Plantar Fasciitis | Knee Injuries: Knee Pain | Iliotibial Band Syndrome (ITB) | Leg Injuries: Leg / Calf Cramps | Shin Splints | Hamstring Injury | Hip Pain Upper Body Injuries: Nipple Chafing | Side Stitch | Back Pain | Chest Pain |
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