Plantar Fascitis; Sprain/Strain. Hamstrings, Quadricep muscles and connections to:


Shin splints
Running Injury and Sports Injury Prevention
Stretching and Flexibility for Sports Injuries Prevention
Sports Injuries--Chondromalacia (Runners Knee) and Iliotibial (don't call me an I-T) Band Syndrome
Sports Injury Prevention with Bicycle cross training...
David's Homepage

Running Injury or Running injuries Treatment

Copyright David Holt 2,000 Any part, or all of this training material may be quoted or reviewed...provided you acknowledge the source...Running Dialogue and other books by David Holt, this web page or www.runningbook.com, and contact me at holtrun@sprynet.com to let me know the material is being used or reviewed.

Topics--adapted from Running Dialogue. Muscle Problems -Gluteal muscles Soft or Connective Tissue -Sprained Ankle Repeat Injuries ?

Plus connections to separate pages on: Calf Muscles... Charley Horse and Cramps Achilles Tendinitis Long Term Overtraining Syndrome. Overpronation Shin splints

RUNNING INJURY INTRODUCTION

Muscle and non-muscular sport injuries are frequently related to
each other. Many problems can be treated successfully by
the athlete. Should the problem persist, see your Doctor, or a
Sports Injury Specialist--consider Physical or Massage
Therapists, Chiropractors, Osteopaths, Rolfers, Podiatrists, or
Acupuncture.

	“The best person to assess your biomechanical imbal¬
ances which caused the sports injury--and it’s a given that poor
biomechanics cause most injuries--is a sports specialist from
any field who has an interest in and an understanding of the
mechanics specific to running.”
	“Or to read the message between the lines...a fellow run¬
ner.”
	“Yes. At least a person who speaks the runner’s language.
Referrals from runners or track teams work best.
	“If the front office questionnaire includes a section for your
typical weeks training, and other hints suggesting an athlete
or runner is given individual attention, you could be at the
right office.
	“Your mechanical problems are unique. You should be
measured (leg length, muscle size or strength, flexibility) and
watched (when running).
	“The treatment should emphasize...Prevention, Stretching,
Strengthening, Treatment and Rehabilitation. You should
have input on those rehab decisions--maintain control, just
like you do with your running.
	“He or she should be runner conscious enough to spot
long-term overtraining syndrome (LTOS)....Don’t forget to
inform the specialist of other recent, even minor injuries which
you have suffered. Give the person a chance to diagnose you
properly...you’re the one paying for it--financially, and in pain
later if you don’t get the problem resolved.”

MUSCLE PROBLEMS

“Most muscle injuries should be treated with RICE.”
	He gave me a strange look...”And don’t ask me if I mean
white or brown, boiled or egg fried.”
	“That was the last thing on my mind. You meant: Rest, Ice,
Compression and Elevation.”
	“Good man. Ice is your friend; it decreases inflammation,
preventing many sore spots becoming injuries. Hosing your
legs with cold water after a run has the same effect--it can
ease significant fatigue; it’ll also bring your body temperature
down.
	“Inflammation constricts blood flow, it can interfere with
healing--combat the swelling with ice. Use each hour for two
days. Use warmth--mild heat--only after all the swelling has
subsided.”

	“As a rule, muscle strains at the back of the legs are from
running too fast, or overstriding. You will need to rest.”
	“Does cutting out speedwork for a few days qualify as
rest?”
	“Yes, it would. Active rest, putting the muscles through a
comfortable range of motion, will bring nutrients to the muscle
and stimulate repair. You will also maintain fitness. 
	“A major muscle tear will require you to stop running; minor
tears, if not hurting when you run, will heal with this active
rest. But:
	Run 30 seconds per mile slower than usual; 
	avoid long runs...do two sevens instead of a 14; 
	avoid hills...you tend to go too fast down them. 
	no speed running. 
	don’t overstride. 
“The combination of easy running and RICE for the acute
phase of about two days, then stretching and massage later,
and an anti-inflammatory if appropriate, should help the mus¬
cle to recuperate.
	“Consider your form when preparing for speedwork again.
Wear appropriate shoes--if you’re advanced enough to use
lightweight racers for speed sessions, do copious stretching
of the calf and achilles to prepare them for the lower heel.
Ease into the fast running after drills and striders. Do fewer
reps for the first couple of sessions back.”

Muscle injuries to the front of the leg are due to overtrain¬ ing--too many miles before your body has adapted to the load--or too much tempo style hard running.

GLUTEAL MUSCLES


Downhill running discusses Gluteal Muscles, Hamstring Muscles and Running Economy

	Buttocks--GLUTEAL muscles
Renowned for aching after distance runners do sprints. “My
butt hurts” means the runner did too many short efforts, too
fast, without adequate preparation. Yes, there should be a
degree of fatigue, but some runners ask these important
speed muscles to strain by ignoring them most of the year.
Twice weekly striders and sprint drills will help to keep these
muscles in shape and avoid the bun burn when you do eight
times 150 meters at the end of your summer track sessions.
RICE and get someone who adores you to do the massage.

This is about half way down the page...continue to connective tissue sports injuries, or choose your route out to:


Running and sports Injury Prevention Page

SOFT OR CONNECTIVE TISSUE

Soft or connective tissue injuries are often caused
by equipment problems, poor biomechanics or increasing
mileage beyond the body’s current abilities. They can be
difficult to diagnose...there’s a thin line between the knee pain
from small sprains of the ligaments at the back of the knee,
and a strain of the popliteal muscle which crosses the same
area. Fortunately, both are treated with rest.
	Tendon--sinew--can take huge amounts of abuse. Usually,
it’s stronger than muscle, but push it too far and it will fail.
The weakest point will go first; training through the injury can
lead to an “itis”. Rehab--RICE--can be long and slow.
	Most injuries are insidious--they creep up on you week by
week. Their stealth makes you change form in little
ways...pushing you toward other injuries. It could be your big
toe which is causing the knee pain or your hamstring to
repeatedly strain. 

SPRAINED ANKLE

	SPRAINED OR STRAINED ANKLE
Ankle ligaments are overstretched. There may be a popping
sound. A true STRAIN will take a couple of months to recover
from. Seek out an expert. Cross train until you can walk with¬
out pain. 
A SPRAINED ankle has less ligament damage. The main calf
muscles may be strained also, and require nursing back. The
real problem is often the smaller stabilizing muscles such as
the Peroneous Longus and Tibialis Posterior; the flexors and
extensors...the everters and inverters, will need to be iced
and rehabbed. For instance, if it hurts you to invert (inwardly
turn) your foot after a strain, ice the area which hurts; later,
stretch the ankle to its everted position to regain the liga¬
ment’s mobility; stretch in the inverted position to regain the
muscles’ flexibility. Make a wobble board to build strength.
When walking is pain-free, ease into running with a support such as
ace bandage or an air splint. Avoid rough surfaces for 6-8 weeks;
then get gently back to the trails.



Calf muscle stretches
Calf Muscle Strains and Achilles Tendinitis, prevention and treatment
Charley Horse or Severe muscular cramp is discussed here
Shin splints
Repeat Injuries and Long Term Overtraining Syndrome (LTOS) are here.
Overpronation

Buy Running Dialogue Today! ">Running Dialogue, 280 pages, $17.95, by David Holt. Training for the 5K to the Marathon, for beginners and experienced runners, with extensive injury prevention and treatment advice, nutrition, cartoons and inspirational essays, at Amazon.com

Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)


Go to Running Dialogue's Table of Contents
Buy Running Injury-Free : How to Prevent, Treat and Recover from Dozens of Painful Problems by Joe Ellis, Joe Henderson Today! ">Running Injury-Free : How to Prevent, Treat and Recover from Dozens of Painful Problems by Joe Ellis, Joe Henderson at Amazon.com
Diet Page
Summary of Injury advice pages
Sports Injury Prevention Page
Sports Injuries--Chondromalacia and Iliotibial Band Syndrome
Bicycle to decrease knee insults, and cross train
Weight Training for runners as Cross / Resistance Training
Hill training and running at VO2 max pace...typically 2 mile to 5k race pace
5k training and racing...the first of five pages for the 5k runner
10k training...mileage and strength and access to four other parts of 10k training
12K distance running, racing and training advice
Half marathon training...first element...mileage and hills for strength
Long runs-20 mile racing
Sarcomere--muscle contraction unit
Marathon Training Advice
Recreational running: 5k racing on low mileage, 15-25 week preparation for race, or public safety fitness test
John Spencer Ellis at Endurance Plus...exercise advice
Dr Pributs Sports Injuries page...running injuries
Links to more Distance Running, Training and Racing advice

Book Ordering Information
e-mail DAVID HOLT to Order book
Buy Running Dialogue Today! ">Running Dialogue, 280 pages, $17.95, by David Holt. Training for the 5K to the Marathon, for beginners and experienced runners, with extensive injury prevention and treatment advice, nutrition, cartoons and inspirational essays, at Amazon.com
David Holt's second running book: 10K & 5K Running, Training and Racing.
Buy 10K & 5K Running, Training & Racing Today! ">10K & 5K Running, Training & Racing, 180 pages, $17.95, by David Holt (plus 3,000 meters, 8K, 12K and 10 mile training advice and schedules for 20-100 miles per week) at Amazon.com
10K & 5K Running, Training & Racing">10K & 5K Running, Training & Racing: The Running Pyramid, at Barnesandnoble.com

Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)

This is David Holt's Sport injury treatment page