Sports Injuries prevention and treatment pages for runners and others includes cross training with weights and bicycling. Writer / Orthopedic Nurse & rarely injured 31 minute 10K runner brings Injury avoidance tips and more.


Sports Injury Prevention: Running injuries esp
Sports Injury Treatments: Running injuries esp
Sports Injuries: Chondromalacia (Runners Knee) and Iliotibial Band Syndrome

Here is a couple overflow sections from my running injury prevention page.

Repeat Injuries

	If you get repeatedly injured, or you have chronic injuries of
the knee, check to see if you need a full-length orthotic. Or¨
thotics can prevent the feet collapsing inward on every stride,
and enable you to push evenly off the ball of the foot.
	Look at your injuries objectively; take them as a chance to
reassess your training. During prolonged recoveries, do
something non-running that youíve been meaning to do.
If youíre running poorly, but donít have an injury, consider
medical attention to rule out the various anemias, yuppie
pseudo fatigue syndromes such as Epstein Barr, or glands
dysfunctioning...be it thyroid, heart or simply the brain.
	There is a PRICE to be paid if you increase your training.
The P is for protection, which we think is covered by the other
elements of RICE. Use RICE early to help you cope with this
reaction from the body. Most of the time, the reaction takes a
while to show itself--but it will--either as improved perform¨
ances, or aching limbs and injury, depending on how close to
your optimum training you are. If injury occurred, you may
need some days or weeks to get over it. Rebuild with a differ¨
ent combination of quality and quantity. 
	Remember--if itís worth doing--itís worth doing slowly.
While more injuries occur from high mileage than from
speedwork...do your speedwork sensibly, using good form at
realistic speeds.

However, you do need to train hard some of the time but avoid:

LONG TERM OVERTRAINING SYNDROME (LTOS)

LTOS should be distinguished from the normal muscle
soreness which we look for as a result of our training.
Engross the slight soreness--the result of a sensible increase
in training or effort level--but be careful to what degree you
ache.
Itís okay to feel slight soreness for days at a time...soreness
heaped upon soreness from doing many types of ses¨
sion...each session offering the body a different chal¨
lenge--taking the body toward overload, but not through it.
Then the rest days and the easy weeks will allow recovery,
and you should be stronger the next time you work through
the schedule; youíll have fewer aches.


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)


Stretching and Flexibility with Calf muscles used as example
Slow stretching...no bouncing
Calf Muscle Strains and Achilles Tendinitis, prevention and treatment
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
Bicycle cross training for injury avoidance and strength
Weight training for runners and other cross training athletes
Avoid overtraining, over striding
Avoid and treat Charley horse
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
Half marathon training...first element...mileage and hills for strength
Sarcomere--muscle contraction unit
Dr Pributs Sports Injuries page...running injuries
Other running related links

E-MAIL ORDER TO DAVID HOLT
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
Running Dialogue">Running Dialogue at barnesandnoble.com

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


David Holt's second running book: 10K & 5K Running, Training and Racing.
10K & 5K Running, Training & Racing">10K & 5K Running, Training & Racing: The Running Pyramid, at Barnesandnoble.com
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.